Yesterday I wrote about the abdominals, how they function, what it’s important to remember when training them. I think it’s also important to remember that while you can have very strong abs, they may not achieve that “6 pack” look. Most people have a difficult time getting this way, and a large part of it is really due to genetics. I’ve trained a lot of people at the Diversified Health and Fitness gyms whose bodies just like to store fat in that area.

So while I know that you’d like to have a great 6 pack, in reality, let’s look at just making the abs stronger and more firm. These support your everyday movements, along with your core muscles, and over time and as you age, they’re vitally important for preventing back pain and other body structure issues.

After the “Captain’s Chair” exercise (see yesterday’s post), my next favorite move for your abs would be with the exercise ball. Here’s a rundown of the fun things you can do with this handy piece of equipment:

1. The Basic Ball Crunch: Start by sitting on top of the ball, and then roll your body down until your thighs are perpendicular to the floor. Your knees should be at a 90 degree angle. If you’re already got strong abs, you can roll your body back a little more so more of your back is extended off the ball. If you’re just starting out, almost your whole back should be lying on top of the ball. Place your hands gently behind the neck, in a traditional crunch way, but lightly. Look straight up to the ceiling, don’t bring your chin into your chest. (This is the number one thing I see people doing wrong in every crunch move.) Imagine that there’s an orange between your chin and your chest, and you’re trying to keep it balance there. Then, slowly, sit up slightly, and you’ll feel the abs working. This should be a small, controlled movement. Lower back down, and repeat at least 20 times.
2. The Lying Ball Lift: Lie down on the floor, with the ball between your lower legs and knees. Then lift the ball up, squeezing as you go. Lift your legs up perpendicular to the ground, then lower them slowly back down. This is great for your lower rectus abdominals, and it’s a toughie! Keep repeating until you get to 20 or need to stop.

Ok, now let’s hit those obliques and rectus abdominis muscles again. The “Bicycle” is just the move to do this. So lie down on you back, place your fingers behind your head. Bring the knees into the chest and lift the shoulder blades off the ground at the same time. Straighten the left leg out while simultaneously twisting the right side of the body, bringing the right elbow to the left knee. Switch sides, bringing the left elbow to the right knee. Continue alternating sides in a “pedaling motion” for 12 -16 reps. The American College of Sports Medicine counts this as its number one move in your quest for a 6 pack, and it really does work.

I’ve got some clients coming into 123Fit, so I need to go…give these a shot and I’ll be giving more advanced abdominal moves in the near future!