Weight Loss

The Core Workout

Tighten the web of muscles in your midsection and reveal a buried treasure

Published: July/August 2005   [ Updated: Feb 27, 2009 - 6:04:56 PM ]

Editors' Note: This workout accompanies In No Time, Flat.

We've outlined four exercises that, done as a group, will hit all areas of your midsection. Do a full circuit of all four exercises, 8 to 12 repetitions per exercise. Rest a minute; then do another circuit. The whole shebang should take you no more than 10 minutes, and you'll start to see results in just days. Do it twice a week, keeping these pointers in mind:

Stick to low reps
Most people hit their abs with high repetitions, believing this is the key to a faster six-pack. Resist the temptation. "Your abdominals are made of the same tissue as your biceps, triceps, chest, and every other muscle group," says Jordan. "So the same rules apply. Stick to 8 to 12 repetitions, and when that becomes easy, increase the intensity."

Go slow
The easiest way to increase the intensity is to slow the pace at which you perform the repetitions. "The slower you go, the more force and exertion the muscles are required to provide," says Jordan. Count to "two Mississippi" as you contract your abs, and to four as you relax them.

Stay contracted
As you're performing each exercise, never relax your abs completely. Keeping them in a constant state of contraction is yet another way to increase the intensity and thus get faster results.


Abdominal crunch
Lie on your back with your knees bent and your hands cupped behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Lower and repeat.