F IT N E S S
healthy you
Strong to the Core
It only takes four moves to have a flat stomach.
BY LINDA MELONE ILLUSTRATION BY ALI DOUGLAS
t’s not only unnecessary to
spend hundreds of dollars
i
on abdominal exercise
equipment, it’s often
counterproductive. A study
by the American Council
on Exercise ranked the
effectiveness of abdominal exercises
and gave its lowest ratings to many of
the most heavily promoted devices
you’ve likely seen sold through
infomercials. Many study participants
also felt low back pain while using
some of the equipment.
So what’s a person in search of a
trim middle to do? Good news: The
best plan involves minimal gear, a few
key exercises, and a dash of persistence.
A good ab strengthening program
should include stomach moves as well
as low-back and side exercises, says
Fabio Comana, an exercise physiologist
and spokesman for the American
Council on Exercise. “You need that
balance,” he says. That helps avoid
things such as low back pain.
The routine of four exercises,
right,
includes some of the most effective
moves for conditioningyour middle.
You’ll notice that none of them require
pricey gear. For best results, perform
this routine two to three times a week.
t
Bird-dog
(for low back)
Kneel on hands and knees,
keeping head level with the floor and
back straight. Tighten ab muscles
while you raise your right arm and left
leg simultaneously. Don’t rotate your
torso or hips. Hold arm and leg out
straight for a few seconds, then
return to starting position and repeat
with opposite arm and leg. Repeat 10
times on each side.
2
Side plank
(core and hips)
Lying on your side, prop
yourself up on your elbow,
keeping legs straight out to your side
with feet stacked on top of each other.
Contract your abdominals and raise
your hips off the ground until your
body form s a straight line. Hold for
20 to 30 seconds, gradually increasing
time as you gain strength. Switch sides
and repeat.
3
Ball crunch (core)
Lie on a stability ball with
the ball under your lower
back. Bring hands behind
your head, elbows out to the side,
fingertips lightly supporting your
head. Contract your abdominals and
lift your torso off the ball as you pull
your ribcage down toward your
pelvis. Slowly return to starting
position and repeat 15 tim es or more.
Safety note:
Cheap stability balls are
prone to popping. Spend a few extra
dollars for a burst-resistant one, such
as GoFit’s professional grade stability
ball, which has a burst rating o f 1,200
pounds. $40. gofit.net
4
Bicycle maneuver
(core and obliques)
Lie face up and bring your
hands behind your head,
elbows to the side. Pick feet up off the
ground and bend knees as you lift
your upper back off the ground.
Straighten your right leg out while
you simultaneously bring your left
knee in and your right elbow toward
it. Alternate right and left sides in a
pedaling motion for 15 repetitions.
Add repetitions as you improve.
268 NOVEMBER
2008 BETTER
HOMES AND
GARDENS
