fitness:
workout
You've been obsessing over your abs for almost two decades. That ends now. Because we laid out a foolproof plan to kick those elusive buggers out of hiding. Finally.
Why's our plan so damn effective? Because it hits your entire core--not just your ab muscles but the muscles that support the spine--from all angles with a variety of moves that challenge your stability, balance, and rotational strength. As for results: Do the moves two to three nonconsecutive days a week and you'll notice a flat-out hot difference in just 30 days.
And here's even better news: Right here, every month, you'll find a brand-new workout instruction focused on a different goal--so you can transform your entire body by the end of the year. All of these workouts are designed by WH fitness columnist Amy Dixon, an exercise physiologist and a group fitness manager for Equinox in Santa Monica, California. Apply her genius and marvel at the results.
Click on each move to watch video of it .
View Workout >
Last updated: July 27, 2010 Issue date: March 2008
BEST ABS WORKOUT
Get Six Pack Abs in Weeks
Lose belly fat: Use these abs exercises to get strong core muscles and sexy, flat abs in no time
Jenny Everett, workout by Amy Dixon
Why's our plan so damn effective? Because it hits your entire core--not just your ab muscles but the muscles that support the spine--from all angles with a variety of moves that challenge your stability, balance, and rotational strength. As for results: Do the moves two to three nonconsecutive days a week and you'll notice a flat-out hot difference in just 30 days.
And here's even better news: Right here, every month, you'll find a brand-new workout instruction focused on a different goal--so you can transform your entire body by the end of the year. All of these workouts are designed by WH fitness columnist Amy Dixon, an exercise physiologist and a group fitness manager for Equinox in Santa Monica, California. Apply her genius and marvel at the results.
Click on each move to watch video of it .
View Workout >
Last updated: July 27, 2010 Issue date: March 2008
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Thanks for the eye opening artciel. I have made a link to this article.
Workout Routines
In terms of the 4 20-minute workouts, are there certain ones that are better to combine on certain days? Or all 4 on one day?
Move #3 is awesome! I added this move to my regular ab routine. My stomach was not totally flat but it wasn't big either. This move really burns but it WORKS. My abs are now almost flat after adding this move. FYI, I am doing abs about 3 times per week whenever I am at the gym. My routine includes other excercies too. Thanks!!!
I'm looking to tone my abs for a holiday which is a month away. Looks like this will work. Gonna try it out and will be back with the results. Positive I'm sure
Well I put them on my phone - I have a BB but any phone that can play videos really - I downloaded the compressed files then transfered the quicktime video only onto my phone's memory card. Hope this helps..
I put it in my itunes first and from there in my ipod!!! ;)
I can't get any of these workouts onto my ipod :(
Does anyone have any suggestions? Has it worked for you?
Are all of these exercises supposed to be done in the same session?
I'm trying to get this onto my ipod touch but it just won't add no matter what!! Any ideas on how to get it on??
Great workout! Of all the ab workouts I've done over the years, this one really seems to be it. My entire core already feels a lot stronger after only 3 weeks of doing these exercises. The "Prone Oblique Roll" is the one that gets me every time though, staying on the ball is a task!
If you click the blue "Print the workout" button it asks for an e-mail address, it e-mails a link to the pdf to your e-mail address. It takes quite a few clicks but it probably keeps their bandwidth and therefore costs down.
Now, I learned, even the exercise/moves listed under FITNESS, you have to see if it's "WORKOUT", instead of "ARTICLE", to have visual aids available! Well, this one is another winner--no matter you can fully understand the description/instruction for each move or not, you'll do it right with the pictures and even video clips to help you!
How can I print this? Where is this "inbox" that it is sending the printable page to?
I used to do this workout 3x/wk in combination with workouts from the Jillian Michael's book. In total, I work out 5-6 days a week, 1.5hrs at a time with cardio and eating well. Am I missing something? Any suggestions? I'm only 23 and should be able to tone with so much exercise.
As for results: Do the moves two to trio nonconsecutive days a period and you'll observance a flat-out hot number in honourable 30 life. **********************
shirley jones
*********
Workout Routines
This workout is great and all, but I seem to have hit a roadblock. I can see a hint of definition peeking through, but I can't seem to get any more toned than that. Should I increace reps? Do each rep slower? Use higher weights? What's the best way to get more muscle definition?
This workout is amazing. 3x times a week with swimming, running or bicycle is great. i believe the hardest for me was move 5. Try to go over the amount of reps after you get the hang of it. At first its hard because your trying to balance but use you core that. I love love move 6 and 1.
I am 5'1" and weigh about 105 pounds. I have a little excess skin on my stomach from being pregnant. I don't want to lose any weight, do I have to do cardio or will the ab workout take care of it?
I used to be able to save these by PDF, but I can't figure out how to do that anymore...
Hi BITTEROLDMAN,
You should be doing the workout two to three nonconsecutive days a week to notice a difference in just 30 days. Good luck!
How often should I be doing this workout? 3x a week?
It's always good to do cardio before any workout. You want an elevated heart rate and a good muscle warm up!
is it better to do a 20-30 min cardio routine (like running or eliptical) before or after this 20min ab work out?
Gotta love women with abs. It's a rarity for sure. The best way for a woman to get at least 'toned' abs is by doing green exercises
Swimming, Running, Cycling, Climbing
Shaun
www.stayfitbug.com
hey sjon37, to get rid of any excess fat or skin, d some cardio exercises like running and swimming, anything that can get your heart going and the sweat flowing.
I lost lots of inches from around my waiste and even though I'm doing lots of abs exercises I still have some loose skin in my mid section. Any suggestions on what abs exercise I should do to tighten my belly?
I always to sit-ups for abs and it hurts my back. This might better, and just might download it to my ipod, thanks!
-Nikki-
i did this workout last summer and i actually saw big results in my abs without doing much else in the way of exercising at all. i'm hoping that if i pick it back up and add it to my spin classes 3+ times a week i'll see even better results. thanks, amy! :)
Hey there Mousedog, just now seeing this workout and your post. Has anyone replied to you yet? I'm sure by now your legs/knees are more mobile and have been probably put through PT and/or that device (been so long I forget the name of it) that has you straighten and bend your knee up and down several times a day - the one that is automated (PT machine that is) LMK where you are at with your recovery and I can hopefully give you some ideas for modifications to either yoga or pilates moves as well as some using the stability ball, etc. I've had arthroscopic on my knee as well, rehabed a soccer player after fairly major knee surgery as well as someone who's had 2 knee replacements so have plenty of knee related experience. Plus have neuro. issues myself so have had to learn modifications as necessary. Good luck and quick, peaceful healing your way!
I just had arthroscopic knee surgery(both knees) & am in physical therapy 3x/wk. Are there any ab exercises I can do without using knees?
I followed through with this entire ab workout between my strength training sets...for 6+ weeks. I have finally gotten a challenging abdominal workout! Some of the guys at the gym have even asked how I can do some of these moves (especially the Prone Oblique Roll); they commented on trying them and have not yet succeeded. I encourage them to keep pushing and they'll succeed! I now have a ripped midsection! This is the best ab workout I've ever done! Challenging & WELL WORTH IT! More Please?!
i wish my abs .. looked like that! wow!
hey Troublesspot34
these toning exercises will engage all ur 6pack muscles and the lower abs with be affected by the prone oblique roll move and the arm pull over straight leg crunch
ur concerned with the tube around ur waist but remember if its actually fat - sit ups wont get rid of it, sit ups improve ur muscle tone, u need to mix the toning exercises with cardio to burn off the fat. But these exercises will definately pull n tighten everything in - and watch ur salt intake i found when i cut right back on salts the fat n water weight around my middle came off easier - sounds silly but it worked.
hope this helps
Hey Amy,
Im really excited to try this workout but looking over it I don't see anything that really attacks my lower abs. Which, like many women is a problem area for me. Will this workout help that tube round my waist?
Thanks so much
Troublesport34
Hey, does anyone know how often should i change my core workout?
Hi HARDCOREHITTER,
Definitely add this program to your regular workouts to change up your routine. Change requires change and this is a very well rounded program for the core.
Good luck,
Amy
Hi IDIVE09,
This is going to be a great workout for you to strengthen your core. If you stick with the program and you are true to a healthy diet and cardio you probably will be able to see results sooner than 30 days.
Get going! Time is running out :).
Amy
Hi Ladybengal09,
This workout will DEFINITELY help you flatten your stomach and strengthen your core. To answer your question about the Matrix. It is an intense STABILIZATION exercise for the core and it requires a lot of flexibility in your hips to be able to master the lean. I would recommend doing it WITHOUT the med ball and keep your range of motion TINY. You will not feel a burn in your belly but know that you are doing an exercise that require complete core integration. It isn't just about your abs it is about your back, hips and glutes as well.
Let me know how it is going.
Best,
Amy
Hey Amy
Im just about to start this workout. However I'm 13 years old. I just started diving and i need a strong core fast. Is this workout alright for me? Also is their any way to speed the results (rather than 30 days)? THanks so much for providing a abs workout!
Hi Amy,
I love this workout, it seems like it going to do some good. I am 5 foot 3 inches and 123 pounds... I am pretty much content with everything except my abs, will this really help me get a flatter toned stomach? Also, when i do "The Matrix", as i lean back the tops of my thighs (quads) hurt really bad. I dont really feel anything in my abs either. My legs hurt so much that i cant even complete 2 sets. Help! Am i doing something wrong??
Thanks for your help!
wow!
this was a great workout.... very intense!
i think that it will give me the results that i want in a great time..
if i did my regular workout including abs would i get better results?
Hi CSLAIGHT,
Thank you so much for your question. Congratulations on your weightloss! That is such an amazing accomplishment and I am proud of you. All of these 20 minute workouts are tailor made for you. I would recommend getting started with this one first and then progress as you feel your strength build. You will definitely start to notice a change in the way your clothes are fitting around your waist. Progress to the other workouts when you are ready. You will need to pick up a stability ball based on your height. I am 5'5" and use a size 55 stability ball. If you are below 5'5" go with a 45 and if you are over 5'9" pick up a 65. If all else fails buy one blow it up and look for a 90 degree angle in your knees when you are sitting right in the center with your knees directly above your ankles.
Good Luck and KEEP IT UP!
My best,
Amy
Two target areas that can always use some help: my abs and butt. Thanks for this!
I've been doing a program called bootcamp and I've alway wanted to add more abs workout with it.
This workout will definitely help me...
I've been doing a program called bootcamp and I've alway wanted to add more abs workout with it.
This workout will definitely help me...
Has anyone been successful in opening the workout with itunes? I've tried with both suggestions and can't get any of the workouts into itunes.
I tried opening the file with my itunes, but it didnt work and i also tried dragging it and that also didnt work.. what do i need to do?
Amy,
First of all I am in okay shape. I have recently lost 30 pounds and am working on losing 20 more. I am looking for a workout that is a good starting place. I try to do 15 min on the treadmill atleast once a week but other then that do not work out. I am looking for a work out that will tone and tighten and help get rid of the extra inches around my waist. DO you think that this workout will be good for me?
Also what size is the stability ball?
Thanks,
Camie
Hi JFARRELL,
I would see if you could connect with customer service at RODALE to see how to get a copy of the the previous magazines. Aside from giving you my own copies :), that is where I would put my efforts. Good Luck!
Thanks for the support.
Best,
Amy
Dear MKLA,
You are not alone. This is a tough core workout and what you need to remember is that your CORE consists of your entire abdominal wall, your chest, your entire back and your hips and glutes. So you will definitely be feeling your entire torso. Remember that all of your muscles are connected and if you only do crunches you will cause muscular imbalances throughout the rest of your core and just point blank...the rest of your core will stay weak. So stick with the program. You can do it. You can modify #6 by not walking your hands out as far away from your hips and simply work through the motion in a much SMALLER range of motion. Make the move smaller until you have the core strength to support the bigger roll. You will get there.
Good luck,
Amy