Get Abs Fast
A trio of strategies to make your midsection a work of six-pack art.
By Myatt Murphy
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STRATEGY #2: IN-HOME PILATES-BASED
Working out at home may feel limiting to some, but for others, it offers the greatest amount of freedom. Being away from prying eyes can allow you to try abdominal exercises you might otherwise feel too self-conscious to do in public-movements that may look silly, but are guaranteed to put your abdominal muscles through paces most basic ab moves can never touch.
This at-home routine is derived from Pilates, a series of floor exercises that force you to hold specific positions which develop strength, flexibility, posture and coordination. But as esoteric as these movements may seem, "they're actually more rooted to the real-life use of your abdominal muscles than your average exercise," says Ed Morand, A.C.E., N.A.S.M., Pilates instructor at the New York Sports Clubs/Town Sports International in New York City.
Every Pilates move requires a set of tight, strong abs simply to hold yourself in the starting position. The continual tension on your abs keeps your midsection muscles working overtime to maintain your posture, which lets you reap even more six-pack success from every exercise on offer here.
Morand offers three positions for developing abs of steel without needing anything but a mat, a few minutes to spare, and the dedication of a pit bull.
STRATEGY #3: HOME OR GYM PHYSIOBALL
Maybe it's because you only see women using one, or because it looks like something Toys-R-Us puts on sale around Christmastime. Or maybe it's simply because it sounds like something made by men who enjoy yodeling and find Eucalyptus bearable. Whatever your explanation is for being afraid to use a Swiss ball, you're not alone. Seasoned exercisers share your fears, but for an entirely different reason: Nothing puts your midsection through greater, shape-shifting torture.
Exercising your abdominal muscles with a Swiss ball is one of the best ways a guy can jump-start his routine, for what may seem unique to you is actually quite familiar to your muscles. A Swiss ball mimics movements your abdominal muscles typically do throughout the day. "The abdominal wall's greatest job isn't to curl you off the floor; it's to constantly support and stabilize your body in an upright, balanced position all day long," says Jeff Bell, C.S.C.S., N.A.S.M., A.C.S.M., co-owner of Spectrum Wellness, New York City.
Merely positioning yourself on the ball forces all your muscles (especially your abs) to naturally contract before you even start a movement. "Doing crunches on top of a ball also lets you bend back through a greater range of motion to work more muscle fibers along a safe, supported surface," says Bell. "Trying to arch your lower back on a flat surface to achieve the same effect will only compromise the spine instead of strengthen your abdominals."
SO WHERE ARE MY ABS ALREADY?
When you'll start seeing results depends on your eating habits, your cardiovascular routine and a little nuisance we like to call genetics. But, most experts agree, if you follow a low-fat diet (with no more than 25 percent of your daily calories coming from fat), you should shave off enough body fat to start enjoying all the hard work you've put into the muscles underneath.
If you're under 15% body fat and do cardio 3 times a week, you should see results in 1-2 weeks.
If you're 15%-20% body fat and do cardio 3-4 times a week, you should see results in 2-3 weeks.
If you're 20%-25% body fat and you do cardio 4-5 times a week, you should see results in 4-5 weeks.
If you're over 25% body fat and you do cardio 5 times a week, you should see results in 6-8 weeks.
AB BEGINNINGS
If you're entirely new to ab training, or if this is the first time you've made a commitment to an ab program, use any of the three routines for a complete ab experience. After two or three months, when you're ready to step things up a notch, simply replace an exercise, by number, from one routine to another.
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