Ab Flattening Tips

By Liz Neporent

The most important thing to remember about core training is that choosing a few, super-effective moves and doing one good set of each is the best way to get results. The exercises we've chosen in the routine on the next page do such a good job of working the core muscles so completely that you only got to devote about five minutes, 2 to 3 times a week to tighten, flatten and strengthen your middle. Translation: Do one set of the recommended rep range for each move.

You can do all the moves at once as a group or, if you're short on time, spread them out throughout the day whenever you get a minute. When you're ready for more, try the "challenge yourself" version of each exercise and/or up it to two sets per move.

Even if you have a bad back or a chronically sore neck, you should be able to do all of these moves with little risk of injuring yourself while exercising. Just remember to keep your belly button pulled firmly into your spine and your neck relaxed as you perform each move; this protects your lower back and helps to align your spine from head to toe.

It helps to be in comfortable exercise clothing when you do these ab exercises, but you can certainly do at least two of them (the Plank and Cobra Lift) in street clothing if you're looking to take a mini-exercise break during the day. You may also want to use a mat for padding (we recommend the Mat-a-line for about $35), but a plush bath towel provides plenty of cushioning. Other than that, the only other "equipment" you need is your body.

If you like these exercises and like what you see in the mirror once you've been doing them for a month or two, consider taking a core training class at the gym. Or, for a discipline that has a similar core training philosophy, consider taking up Pilates. For a low cost, core-focused Pilates alternative, try Jennifer Kries' 'Hot Body Cool Mind' exercise DVD.

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