The “washboard” look is advertised everywhere, in fitness magazines, swimsuit issues, television and movies. It is the American ideal. While you may love the way they look, there are other benefits too. Strong, defined abdominals support your lower back and can prevent low back injury as well as providing support to your internal organs.

How the Abs Work
A myth has circulated over the years that the abdominal muscle is divided into 2 parts, upper and lower. In fact, your abdominals are a single muscle that, when well-developed, becomes visible with a low level of body fat. Your abs work in a “crunching” motion, by curling your torso and your lower body together. Therefore, exercises like the reverse crunch are the most effective for working this muscle group entirely.

The Great Ab Workout
Every day you do weight training, finish up with the following abs exercises. Start your day with 5 to 10 minutes or add to your total workout (For a total workout program, see below).

With each exercise, exhale as you contract your abs and inhale as you return to the starting position. Adjust your rest time between sets from 30 to 60 seconds. And all of these exercises will also work your obliques, to create the tapered look (slim hips in men and narrow waists in women). Getting great abs means endurance training, so make these exercises a regular part of your workout program.

• Swiss Ball Crunches
Sit on the ball with your feet flat on the floor. Let the ball roll back slowly until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals by raising your torso to a 45 degree angle. For better balance, spread your feet wider apart.

• Captain’s Chair
From an elevated, arm-supported position, hang in a relaxed vertical position. Without moving your upper body, slowly lift your knees upward as far as possible. Your knee-lift will increase as your midsection muscles strengthen. Hold the raised-knee position for four seconds, then slowly lower your legs to the vertical hang posture.

• Bicycle Maneuver
On the floor, lie with your hands clasped loosely behind your head for support. Curl your upper back off the floor while pressing your lower back firmly against the floor. While in this position, lift both legs 8 to 12 inches off the floor. Draw your left knee toward your chest while keeping the right leg straight. Turn your torso to the left and try to touch your right elbow to your left knee. Reverse leg positions, and try to touch your left elbow to your right knee. Continue the push-pull, torso-twist process for as many repetitions as you can, taking four full seconds for each leg action.

• Vertical Crunch
Lie flat on the floor with your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction.

• Reverse Crunch
Lie flat on the floor with your hands beside your head or extend them out flat to your sides - whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction.

Monday	Upper Body Weight Training Abs Workout Cardio	40 minutes 5 to 10 minutes 20 minutes
Tuesday	Rest Day
Wednesday	Lower Body Weight Training Abs Workout Cardio	40 minutes 5 to 10 minutes 20 minutes
Thursday	Rest Day
Friday	Upper Body Weight Training Abs Workout Cardio	40 minutes 5 to 10 minutes 20 minutes
Saturday	Rest Day
Sunday	Lower Body Weight Training Abs Workout Cardio	40 minutes 5 to 10 minutes 20 minutes

You may want to consider investing in a qualified personal trainer for clarity and direction to achieve your fitness goals. If you do invest in a trainer, always ask questions so you will understand what program is good for you. A good trainer will try to educate his or her clients so they can enjoy the many benefits of the fitness lifestyle for the rest of their lives.

As with any fitness program, check with your doctor first before starting abdominal exercises.