Mix Up Training to Get 'Ripped' Abs

10:19 AM PDT on Tuesday, April 13, 2004
By NANCY COLE / Knight Ridder Newspapers

Why do some people have terrifically tight, toned abs, while others who train regularly have excess abdominal fat and nominal definition to show for their efforts?

The "ripped" people are either genetically gifted or understand the key to getting results: proper diet, sufficient cardiovascular exercise and - the most critical ingredient - variety in training.

When it comes to abdominal training, variety really is the spice of life.


27841229118568lustrickzz300.jpg2002 / The Press-Enterprise
Variety in workouts is vital to having nice abs. Proper diet and cardiovascular exercise are also important.

When we use a variety of exercises, we keep our muscles responsive.

In addition to the typical crunches, we can borrow exercises from disciplines such as yoga, Pilates, kickboxing and gymnastics.

A yoga exercise that is a great abdominal endurance move is the side plank.

This move focuses on the deep transverse abdominals, the underlying muscles that wrap around your torso.

To begin, lie on your right side with your legs extended out straight and stacked directly on top of each other.

Pull your navel inward toward your spine so that your abdominals are contracted. Rest your left arm on top of your left thigh. Your right elbow and forearm should be resting on the floor. Squeeze your abs to lift your torso and hips off the floor.

Your body should be in a straight-line position.

Hold for 30 to 45 seconds at the top of the movement, then slowly return your hips and torso to the floor.

Do not let your hips droop toward the floor before your torso.

Try four planks on each side, alternating sides with each exercise.