The older we get, the more it becomes apparent that we can’t rely on a moderately active lifestyle to beat back the dreaded abdominal paunch. It takes hard work to keep it in check, and even with sit-ups, crunches and leg lifts it’s not always easy to keep ahead of the game.
We’ve read many different books and articles on ways to get back our six pack, so it is rare to come across an exercise that a.) we have never thought of before and b.) is incredibly effective.
We tried this one out after seeing it in the book, The Core Fitness Solution, and within moments our lower abs were burning. We love this exercise, too, because it takes only a moment to do and it is incredibly effective.
“This one may look easy, but appearances are definitely deceiving when it comes to this lower abs assault. Much of this exercise is based on your being honest with your movement.
Don’t rock on your heels to create momentum or rely on your spine or upper body to move your torso forward to mimic the intended motion of this move. Instead, be extra mindful of bracing your lower abs, forcing them to do all the work. Once you have that mind-muscle connection, you’ll be feeling your lower abs as never before.
START: Sit on the floor with your legs pointing straight ahead of you and your toes pointing at the ceiling. Put your hands by your hips and place them flat on the floor with your palms down.
ACTION: Push down with your hands to raise your butt off the floor so only your hands and heels are touching the ground. With a slight bend in your knees, contract your abs inward and use the power of your lower abs to push your hips backward so they move to just behind your shoulders, making your spine angled at about 80 degrees.
BEGINNER: You can alternate your leg placement during this movement to make it easier. Simply leave one leg flat on the floor while the other is balanced on your heel.
ADVANCED: Adding a weight plate to your lap will create more tension in this exercise. Also, instead of returning to the starting position (where your legs are flat on the floor), for added intensity, try to stay off the ground for as many reps as possible.
The promise of building a six-pack is found in many places–Results, however, are not. With Core Fitness Solution, those results are finally attainable. With more than 5,000 customizable solutions in this book, you pick the exercises. You decide the workout, the location, the duration and the intensity. Finally, a leaner middle, a stronger core, and the set of abs you’ve always wanted can be yours. Former editor-in-chief of Men’s Fitness, Michael de Medeiros, and “King of Abs,” Kendall Wood, have handpicked the most effective exercises to target all areas of your midsection. Crafting your core has never been so simple.
Kendall Wood, NASM CPT, M.Ed., CES, PES, FNS CERTIFIED, the “King of Abs,” is a multi-time fitness magazine cover model, NASM certified personal trainer, health advocate and a forerunner in the fight against childhood obesity. His foundation, Smart Moves, works to end obesity for children by partnering up with school boards and family associations. He is also the promoter of FitScience’s annual fitness contest in Atlanta.
Michael De Medeiros is the former vice president and editor in chief of Men’s Fitness magazine, former editor in chief of Maximum Fitness magazine, and author of 13 books, including historical biographies, educational textbooks, and active health and fitness books. He has been nominated and shortlisted for several awards, including best book and best book in a series (Weigl Publishers).