From stability balls and ab gliders to more sophisticated highly engineered machines, new equipment to train the abdominals is being developed every day. But back in the days of Jack LaLanne and Vic Tanny, those awesome abs were home-grown. With a little work and a few sacrifices, you can have them, too.
Abdominal Muscle Anatomy and Function
The abdominal muscles are responsible for movement of the trunk and stability of the spine. The internal and external oblique muscles wrap diagonally around the trunk, encasing your vital organs and governing rotation and lateral flexion. Toned obliques give you a cinched waistline. The rectus abdominis is responsible for forward flexion, which brings the rib cage and pelvis together. It is separated longitudinally by a tough membrane and divided horizontally by tendinous attachments that form the "six pack."
Size Matters
To have a truly toned abdomen, it is important to work the oblique muscles as well as the rectus abdominis. Exercises to build a six-pack are more cosmetic than functional, the objective being to increase muscle size and promote definition. Functional training like pilates that builds a strong core will not necessarily build prominent abs. Muscles grow in response to overload, meaning they must be worked well beyond your comfort zone. Do 3 to 5 sets daily of each exercise working to volitional fatigue, meaning you can't do any more without taking a rest.
Work It From Every Angle
To work the obliques, do cross-over crunches. Lie on the floor with your right knee bent, foot planted on the floor, left hand palm-down next to your hip. Place your left ankle above your right knee and open your hip so your knee points outward. Place your right hand behind your head and exhale, lifting your right bottom rib toward your left hip. Focus on lifting your shoulder blade off the floor and not just rolling it. Avoid pulling on your neck by keeping your elbow back and away from your face. As you get stronger, roll your hips off the floor as you lift your ribs to meet them.
Work It From Both Ends
To focus on the rectus abdominis, lie on your back with your knees bent, hands at the base of the head, and elbows pulled back away from your face. Pull your navel in toward your spine and tilt your pelvis so that the small of your back is pressed flat on the floor. Lifting from the rib cage, exhale and lift your shoulder blades off the floor, shortening the distance between your bottom ribs and your pelvis. Lower yourself back to the floor, but do not fall back. As you get stronger, lift your feet off the floor and roll your hips in to meet your ribs.
It's Not All Work
While exercise is important to achieve muscle size and definition, the true secret to revealing your six-pack lies in body composition and nutrition. You can develop low body fat by doing daily cardiovascular activity and making changes in your diet. Eating "clean" by consuming only fresh whole natural foods in moderation and drinking plenty of plain filtered water is the fastest way to get your six-pack to pop.
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