Ab workouts that actually work......Edition 2

A huge debate in the fitness world is which exercises-- whether planks versus crunches and/or russian twists versus any other exercise your trainer can dream up-- are the best for building a strong mid-section. The truth is that all of these exercises (and virtually every other) work to the mid-section in some way or another.

But this also leads to a much more important question that I think most of us are more interested in: which of these exercises actually builds a flatter stomach?

To answer this question, take a gander at the muscles of our stomach and pay attention to one key player: the transverse abdominus. As opposed to our "six pack" muscle (rectus abdominus) which runs straight up and down, the muscle fibers of the TVA circle around the torso like a weight belt. Rather than making the torso flex via sit ups and crunches, the TVA's main role is abdominal compression.

Allow me to say this again: the TVA can be seen as the most important component in a "flat" stomach because that is exactly the job it performs. So how do we make this miraculous muscle work?

First, I want you to stop worrying so much about the core exercises you are performing (I will take care of that part) and start understanding that the way you have been performing these exercises (probably quickly without taking much time to breath or consider the feelings of your poor TVA) is likely wrong.

Instead of moving quickly and trying to use as much weight or force as possible, move slowly, take a deep breath in and blow out as hard as you can with each contraction. As we blow out, the TVA contracts to tighten around our stomach and the harder we blow, the more we make the muscle go (yo). Here is a video on "power breathing" for a stronger core.

While we can use this idea of "breathing and blowing" to tie in the TVA to any core exercise, I want you to consider that exercises such as sit ups, russian twists and side bends make the waist bigger by encouraging movement of the torso. Instead, our circuit focuses exclusively on exercises which on build a flat stomach without bulk. Just remember to breath and blow as much as you can (with the exception of around the dinner table....as this can get a bit messy)

Circuit directions:

• Perform each exercise back to back for 30-60 seconds each. Repeat circuit three times
• If the exercise can be performed easily for the entire duration of the interval is too easy, make it harder in some way
• With each exercise take a deep breath in and blow out thru pursed lips as hard as you can while tightening the butt and abs

Hollow hold:

• The goal of this exercise is to keep the back pressed in to the ground while breathing/blowing and extending the arms and legs
• Begin with the knees and arms bent with head on the ground.
• Extend the legs and the arms as far out as possible while keeping the back on the floor
• The exercise can be made easier by bringing arms/legs to the chest and harder by extending legs/arms out and closer to the floor

Plank lateral reach

• Assume a plank position in the elbow and attempt to keep back flat (versus arched) and square (versus rotated) at all times
• From plank position, reach arm way out to the side and press your hand in to the ground. Holding in this position, take a deep breath in and blow out hard
• Slowly switch sides and perform this drill on the other side. Remember this drill is not about the number of reps but rather feeling the abs contract
• This exercise can be made easier by elevating the elbows on a bench or table and harder by coming closer to the floor

Deadbug leg lift

• This exercise is performed by pressing the back in to the ground and lowering one leg at a time to the floor
• You will notice I am pressing down on a band which is suspended from the ceiling. This helps me to tighten my abs and keep my back pressed in to the floor. To set this up, a band can be looped around the leg of a secure table or bed (just make sure it is secure!)
• Press the band down during each leg lower and raise overhead to give your arms a rest between each rep
• This exercise can be easier by only limiting the depth at which you are lowering and made harder by holding each leg at the bottom for 2-3 more seconds