Flatter Abs - Best Bikini-Ready Body Advice
Posted on Apr 2nd 2009 2:00PM by Mary Kearl
Here, Pagano, a certified health and fitness instructor and author of "15-Minute Abs Workout" and "15-Minute Total Body Workout," (each come with step-by-step companion DVDs) among other fitness titles, shares her best bikini-ready body advice. Remember, she cautions, like any muscle group, abs require 24 to 48 hours to recover between workouts, so you should train them on nonconsecutive days. Also, quantity is not more important that quality. Fifteen minutes is enough time to spend on your belly-flattening routine.
That's Fit: If people have taken vacation from ab exercises over the winter season and are just starting up an ab program, how quickly should they see results?
Pagano: Doing an abs routine three to four times a week for four to eight weeks will strengthen and firm the muscles. For the sculpting effect to show, you also need to reduce your body fat to reveal the contours of the muscles underneath. You can shed the fat by regularly expending more calories than you consume. Incorporate at least 30 minutes of moderate cardio activity most (at least five) days of the week, and monitor your dietary intake.
Pagano: Try using a beach ball or weighted fitness ball (three to four pounds) to add fun and resistance, giving a new twist to traditional exercises. It challenges the muscles differently and requires a new level of concentration as you learn to work with it. For example, do a pullover crunch: Hold the ball with straight arms diagonally over your head, then reach the ball to your knees as you crunch up. Or use the ball in a classic roll-back exercise: Hold the ball with straight arms to the front as you roll back, then pause to lift it overhead before returning to start.
That's Fit: Are there any workouts, exercises or sports that may not target the abs specifically but have added ab-flattening benefits?
Pagano: As important core muscles, the abdominals are activated in all movement, providing postural support when you are walking, jogging, stair climbing, etc. Ask any long-distance runner how tender their abs are after a good run! A strong core enhances your cardio workouts, and conversely, cardio activity is a key factor in burning calories and reducing body fat, especially the "toxic" fat around the belly. In exercises where you are working with your own body weight -- such as a push up, plank or squat -- strong abs maintain the neutral alignment of the spine as you lift and lower your body weight against gravity.
