Abs-olutely fabulous

Rediscover your abdominal muscles with our trainer's techniques

By Elaine Paoloni | amNewYork Features Editor

January 10, 2007

Chances are that at some point this month, you'll stand in front of a mirror in desperate search of those abs you once had. It seems almost unbelievable that they could disappear so fast. But with shunning exercise for shopping and adding a few dozen cookies to your weekly diet, it happens, every year, to men and women everywhere.

"It's important to adopt a healthy lifestyle with good eating habits and frequent exercise where you can maintain a consistent routine throughout the year instead of letting everything accumulate only to undo the damage," says Cindy Lai, a Crunch fitness trainer at the Lafayette Street location.

While there is no such thing as spot reduction, strength training is an important part of developing a plan to minimize your midsection, so by all means, include some crunches to your workout routine. Following are a few Lai recommends.

"Abdominal exercises are a good way to tone your tummy since they not only work on one area, but the the transverse abdominus (core), obliques and rectus abdominus, which will give you a balanced workout," Lai says.

The core, or the area around your trunk and pelvis, is where all movement in your body originates and is important for overall fitness training. A strong core provides a more stable center of gravity. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony, providing support to your spine.

1. Plank with arm and leg lift
This move works your core, spinal stability and upper body strength.

Start in a plank position with both forearms and your toes on the floor.Keep your torso tight and your body in a straight line from head to toe. Your head should be relaxed and you should be looking toward the floor.

Carefully shift your weight to your left forearm and extend your right arm out in front of you. Hold your core tight for three seconds.

Slowly bring your arm back to starting position and switch arms, now shifting your weight to your right forearm and extend your left arm.

Keeping both forearms on the floor, keep your legs straight and your toes flexed. Slowly raise your right leg 5-8 inches off the floor, then slowly return it to starting position.

Switch your legs and repeat the move.

Go back to the beginning, starting with your arms. Do two to three sets of six to 10 reps each.

2. Oblique kick
This move works your oblique (side) abdominal muscles.

Sitting down, prop yourself up on your hands, palms on the ground with your knees drawn in toward your chest. Keep your shoulders back, chest up and navel drawn in toward the back of your spine.

Keeping your abs contracted and your knees together, twist toward the left side of your body and kick your legs up toward your shoulder.

Extend both your legs up, with your heels together, and hold for one second. Bring both your knees back together in the middle, then twist toward the right side of your body, kicking your legs up toward your right shoulder.

Repeat the combination, and continue working both sides for two to three sets of 20 reps each.

Note: Beginners can start on your elbows instead of your hands. Make sure your back stays straight to prevent lower back pain.