Build Up Your Abs

The abdomen consists of one long segmented muscle, but has three parts: the upper abdominal, the lower abdominal and the side abdominal. Each one has two corresponding 'sides' and this makes the 'six-pack' definition we've come to recognize. The deepest abdominal muscle, the one that holds the whole six-pack together, is the transverses abdominis.

 

Another question concerns whether or not you really want one: it's possible to have a toned, flat stomach without a six-pack and it's also possible to look overly muscular with one. The best plan is to exercise your abs until you like what you see, then switch to a 'maintenance' regime: when you're building up your abs you should, as with any major muscle group, exercise them only every other day; for a maintenance program, switch to three times a week.

If you do want to spot-treat your abs, remember not to do it to the exclusion of the rest of your body. Tightening the abdominal muscles without increasing muscle masselsewhere (particularly on the back) can cause shoulders to roll forward and round your upper back, leading to back pain and posture problems. The key to avoiding these-and to getting the most from your workout

is making sure that your abs are engaged 

i.e. contracted, by pulling your tummy in

 during your workout.

Breathing properly is important, too- you should exhale when you're doing the work (the part where your abs are being squeezed). Also, don't arch or flatten you back during mat work (lying down exercises)-there should be a gap of at least a figure's width between the small of your back and the floor. You should do your abdominal exercises towards the end of your workout when you've already targeted other muscle groups-otherwise they will be too tired to do their job properly supporting the rest of the body.

 

Trim Your Waistline

It's not all about abs, though. Some of us just want our waistlines to look a bit trimmer, and if that's you, consider stretches (on top of a general aerobic-i.e.burning- workout), Pilates is a good system for waist-toning because it concentrates on the core', and also often involves stability balls-those large, inflatable grown up beach balls that you often find in gyms.

 Good gym exercises include sitting on the ball with one foot on the floor and the other stretched out in front, holding for a count of ten and then swapping over. A good Pilates move involves lying on the floor with the ball tucked up to your bottom and your legs curled round the top, then concentrating on your breathing, engaging your abdominal muscles as you do so.