The Flat Pack
For gym rats looking for a flatter stomach, hitting the floor isn’t the only way to construct defined abs. Try swapping sit-ups for these simple exercises to build your core strength
It may sound as questionable as the shallow promises offered by fad diets and quick-fix workout videos, but sculpting a stronger, sleeker stomach without having to do a single sit-up or crunch is possible – you just have to know how.
“The main concepts of core-strengthening programs involve using many muscles in a coordinated movement,” says Michael George, a celebrity fitness expert and owner of Michael George Enterprises Inc., Marina del Rey, Calif.
The core muscles lie deep within the torso, explains George. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support.
The following exercises are George’s Top 5 suggestions for coordinated moves that will get you a rock-solid core without having to crunch a bunch. The first two moves may have you close to the floor, but at least you’re looking at it from a different angle.
Plank with Arm Lift
Start in a plank position (the top of a push-up) with your forearms and toes on the floor. Keep your torso rigid and your body in a straight line from ears to toes with no sagging or bending. Your head should be relaxed, and you should be looking at the floor. Shift your weight to your right forearm and then extend your left arm straight out in front of you. Hold your core tight for three seconds. Slowly bring your arm back to starting position. Switch arms and repeat.
10 reps on each side = 1 set
Recommended = 2 sets
Plank with Leg Lift
Again, start in the plank position with your forearms and toes on the floor, torso rigid, your body in a straight line and your head relaxed. Keeping your right leg straight and toes flexed, slowly raise the leg about five to eight inches off the floor, and then slowly return it to starting position. Switch legs and repeat.
10 reps on each side = 1 set
Recommended = 2 sets
Lunge Holds
Stand with your back straight and your hands on your hips. Step into a forward lunge position and then bend your back knee so that you drop down into a lunge hold position (only going down as far as you feel comfortable). Hold each lunge for 10 seconds then release.
10 reps total on each side
Big-Ball Wall Squats
Place a stability ball against a wall at back height while standing, and then turn around so that the ball is positioned against your lower back. Step your feet out so that they are shoulder width apart and at a 90-degree angle. Then lower yourself down as if sitting in a chair, hold for 10 seconds then release.
Repeat 10 times
One-Leg Stands
Stand on one leg with your second leg bent at 90 degrees and raised up in front of you. Hold for five seconds, then jump up and land on the second leg. Hold for five seconds and then repeat with the first leg.
Repeat 10 times on each leg
Getting a toned tummy through exercise won’t make much of a difference if no one can see the muscles you’ve made. Excess weight around your middle will hide your hard work, and a lack of fiber and hydration can lead to belly-bulging bloat.
“It basically comes down to plain-old calories,” says Lona Sandon, a spokeswoman for the American Dietetic Association, Chicago. “Eat too many calories and you will gain weight. Most of us tend to put pounds on around the lower tummy, especially women.”
In addition to keeping your calories under control, Sandon says there is some evidence that regularly drinking green tea (about five cups a day) can help to eliminate the visceral fat around the abdominal area.
But if you don’t have time for tea, there are some other quick fixes.
“Make sure you get plenty of fiber,” says Sandon, “so that your gastrointestinal tract will work smoothly – otherwise you can feel bloated.”
Sandon also recommends staying properly hydrated. “I always tell people to look at the color of their urine,” says Sandon. “If it’s very yellow … then you are not getting enough water. If it’s clear like water, then you are drinking too much [water]. You want your urine to look like light lemonade.”
According to Sandon, about half of your liquid intake should come from water. The other half can come from low-fat milk, 100-percent fruit juice, coffee or tea. With those options, proper hydration shouldn’t be too hard to meet.
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