RODALE NEWS, EMMAUS, PA—Let’s admit it, we all want tight abs. And we’re all convinced we don’t have time to work on them. So we went to Jessica Matthews, continuing education coordinator for the American Council on Exercise (ACE) and an ACE-certified personal trainer, to find ways buff up that six-pack just about anywhere, anytime. And it turns out you don’t need fancy gym equipment or even easy at-home props like stability balls to strengthen your core. Check out Matthews’ step-by-step guide to working every major core muscle group.
• Activate your underlying core muscles. Isolating and exercising the deep, hidden abdominal muscles should be your first step toward boosting ab strength, according to Matthews. It’s a matter of getting those fibers to work as a team. “You need to reeducate the muscle pathways so all of your core muscles fire properly and work well together once you start doing more traditional ab movements.” To do that:
Exercise 1: Contract Your Core. Matthews suggests beginning with Pilates-like exercises that involve “hallowing out” your stomach. These are exercises that can be done while sitting—whether at your desk or in front of the TV. Start by drawing in your belly button, pulling it back and toward your spine. Hold each contraction for about 2 seconds, release, and repeat 10 times. Work toward 2 sets of 10 repetitions with 10 to 15 seconds of rest between each one.
Exercise 2: Sneaky Kegels. Pelvic-floor contractions, which firm the muscles deep below the lower abs, are a very subtle movement so no one needs to know your doing them. To locate the muscles you want to work, practice stopping the flow of urine while in the bathroom. Then, while in line at the bank or waiting at a stoplight, contract and relax these muscles, working up to performing around 30 contractions every day.
• Brace yourself. Bracing exercises focus on using the abs to keep you balanced. They strengthen not just underlying, deep abdominal muscles, but the larger nearby muscles as well. The best part is that these exercises translate into the real world and can make everyday tasks, such as lifting heavy grocery bags or picking up your kids, easier. Try these:
Exercise 3: Squats. Stand with your feet hip-width apart. Relax your shoulders and back, tighten the muscles through your core. Engage your abs as you lower yourself into a squat, hold for 5 seconds, and slowly raise yourself back up to a standing position. Repeat 10 times. Eventually you should be able to perform 2 or 3 sets of 10 reps.
Exercise 4: Single Leg Stand. Balancing exercises require you to brace and contract your abdominals in order to stay upright. For some of us, simply standing on one leg is tricky enough. Once you can do this with ease, challenge yourself by lifting your arms above your head, which shifts your center of gravity and should throw you off balance a bit. You can also try tracking with your eyes while balancing, by holding your finger out in front of your nose and moving it from side to side while following your finger with your eyes. Start by completing 1 set of 2 to 3 reps on each leg, holding each rep for 10 to 20 seconds. Work your way up to 2 to 3 sets.
• Move Dynamically. Traditional crunches (which can be done on any soft surface, such as a mat or the carpeting in your home) fall into the category of dynamic movement exercises, but there are plenty of other ab-building moves that are more effective. In fact, an ACE study of 13 abdominal exercises found that crunches ranked 11th in terms of ab-strengthening effectiveness. Try these two instead for better results.
Exercise 5: Bicycle Crunches. This move was found to be the best overall in the ACE study; it was nearly 150 percent more effective at working the abs than the traditional crunch. To do it: Lie flat on your back, making sure to press your lower back against the floor. With your hands behind your head and your elbows pointing forward, raise your feet off the floor, knees bent, so that your thighs are at about a 45-degree angle with the ground. Slowly start pedaling your legs as if you’re riding a bike. As your left knee comes in toward your chest, touch your right elbow to your knee then touch your left elbow to your right knee. If you can’t avoid pulling on your head with your hands, touch your hands against your ears instead of holding them behind your head. Don’t forget to breathe throughout the exercise. Start with 1 set of 8 to 12 reps, ultimately progressing to 2 or 3 sets.
Exercise 6: Reverse Crunch. After the bicycle crunch, this is the most effective move for targeting your obliques—the muscles along the sides of your abdomen—without the use of any equipment. This exercise is similar to a crunch, but instead of lifting your upper body, you lift your legs while your torso stays put. Start by lying flat on your back, your legs raised off the ground with a 90-degree bend at the knees. Spread your arms out to the side, with the palms facing the floor. As you exhale, slowly contract your abs and raise your hips off the floor, rolling your lower spine as you bring your knees toward your chest. As you inhale, slowly lower your spine back toward the floor in a controlled movement until your hips are back in the starting position. One set of 8 to 12 reps is best for beginners.
• Stay Stabilized. Stabilization exercises focus on strengthening the spine and lower back, two areas that keep your abs and core working as a strong and healthy unit.
Exercise 7: Bird-Dog. Start out on all fours, with your hands directly under your shoulders, palms down and fingers pointing forward, and your knees resting on the floor. Contract your core muscles then slowly raise your left leg off the floor and extend it back, while simultaneously extending your right arm in front of you. Return to the starting position, and repeat with the opposite arm and leg. Try and work up to 10 reps (1 rep equals 5 seconds for each arm/leg pair).