SIX MOVES FOR SIX-PACK SUCCESS
Get a strong, streamlined stomach with these simple moves, guaranteed to blast belly fat and sculpt some serious abs.
photography: dallas olsen | hair and make-up by lisa lee | model: daegan coyne
ACHIEVING A KILLER SET OF ABS DOESN'T MEAN YOU HAVE TO SPEND HOURS PERFORMING HUNDREDS OF CRUNCHES.
In fact, rock hard stomach muscles come from training smart, and mixing up your workout routine. The secret to success is all in the execution: focusing your mind on the body area you're working on will improve your results immeasurably.
MIX IT UP
Sometimes we get stuck in a rut, performing the same moves, day after day. However, trainers warn that this is a big, but extremely common, mistake. Your body is
very efficient and it will get used to specific exercises very quickly. In fact, no matter what your exercise of choice is, you should change your workout often. How do you now when it's time to switch it up? Once you're no longer sore after a workout, you need to introduce something new.
QUALITY NOT QUANTITY
The good news is that there's no need to do hundreds of crunches every day. The very good news is that if you are doing your abs correctly, just one to three sets of 8 to 20 repetitions per exercise is all you need to get results. And don't rush. Slow and controlled is best. The slower you go, the more muscle fibres can be recruited to complete the exercise, making the move more effective.
Here's one of the six exercises to get you started!
Target muscles: transverse abdominis, rectus abdominis, obliques
Set-up: Lie on your mat with your knees bent, feet flat on the floor. Place your hands lightly behind your ears. Breathe in and focus on your core. [A]
Action: Breathe out and, using your stomach muscles, raise your head towards your knees, about 10 centimetres off the floor. [B] Hold for the count of three, and return to the start position. Repeat until you have completed your set.
Tip: Make sure you elbows don't move, otherwise your neck and shoulders will feel the strain.