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Cinch your Waist and Sizzle with Incredible ABS- Here's how!

By Brooke Siler

Ahhh...summer abs! Feared, envied, mysterious and coveted. Mine are cozily tucked away in their winter blanket still but as the Spring breezes begin to warm they are starting to stir with anticipation of sheer and fitted fabrics.

And while I can offer up a healthy dose of ab exercises and variations (and will indeed do so) I am going to approach this with the wisdom of the ancients by calling to mind the proverb: “Give a woman an ab exercise and she is fit for a day, teach a woman about her abs and she is fit for a lifetime”

So here goes – Abs 101 like you’ve never heard them before – (and yes, there will be a quiz so pay attention). There are 4 main abdominal muscles and then a few great arguments for additional members of the abdominal club. But for Abs “lite” today let’s stick to the main four players and since anatomical terms can come across as rather stuffy we’re going to rip the pretense right off of them.

So the 4 main players of your abs are these: the Rectus Abdominis (rectus = straight, think midline of body), the External Oblique (oblique = slanting, think indirect or off the side), the Internal Oblique (same as the other oblique), and the Transversus Abdominis (transverse = to turn across, think of traversing or crossing over your stomach).
So there’s the mystery stripped out of those highfalutin terms. But as payback for all the years of smug professionals talking over our heads we’re going to go one further and reduce them to live amongst the commoners. So from here on out your 4 main abs can be thought of as - Vinny, Ollie, Stan and Bettie.

Each of these muscles runs in a different direction and has a different layer of depth which is key to understanding how to engage them as individuals. The rectus is the most superficial and runs vertically (this is the one that presents itself as your “6 pack” – or your local lifeguard’s six pack - so he’s Vinny) and he’s responsible for forward bending and your garden classic sit-ups.
Next are the external and internal obliques and since they’re a funny pair who run in opposing directions we’ll call them Ollie & Stan (of Laurel and Hardy fame – am I dating myself?).
The external oblique runs from the side of your ribs right into your front jeans pockets and is responsible for flexion and rotation, while the internal oblique runs from the top of your hips to your ribs like an arrowhead aiming for your heart and aids with rotation & side bending (it’s an exhalation muscle), the transversus is next and runs horizontally like a corset around your torso – she’s a definite waist cincher as well as being deep and mysterious so we’ll call her Bettie after Bettie Page or if you want to lighten her up a bit...Betty Boop.

So there you have them; Vinny, Ollie, Stan & Bettie in all their glory. Since Pilates works each and every one of our new friends you might not even have to think about them...however putting your mind into the act all but guarantees faster results.

Here are a few Pilates moves to get Vinny Ollie Stan and Bettie up off the sofa and working in harmony. Below these is the quiz I promised. Hey, it’s a mind body workout!

THE AB FAB FIVE – to be practiced faithfully daily with each exercise flowing into the next without stopping. (Use a mat or folded towel to protect the bones of your spine).

SINGLE LEG STRETCH
1. Sit in the center of your mat with your knees bent. Take hold of your right leg and pull it into your chest with your inside hand on the knee and your outside hand on the ankle. (This will keep your leg in proper alignment with your hip.)
2. Roll your back down to the mat, bringing your bent leg with you.
3. Extend your opposite leg out in front of you and hold it above the mat at an angle that allows your back to remain flat.
4. With elbows extended and chin lifted to chest, inhale and watch as your navel sinks deep into your spine. Imagine you are anchored into the floor below.
5. Exhale and switch legs, bringing the outside hand to the ankle and the inside hand to the knee. Stretch your extended leg long out of your hip and in line with the center of your body.
6. Repeat 5-10 sets and then pull both knees into your chest.

DO:
Stay lifting forward from the abdominals and the back of your chest. (Keep your eyes on your belly.)
Scoop your belly in at all times and press your spine further into the mat as you switch legs.
Keep your elbows extended and your shoulders pressing down and away from your ears.
Squeeze the buttocks as you extend your leg will help ensure the integrity of your leg position.

DON’T:
Lift forward form the neck itself.
Lower your extended leg below hip level. Keep it at a height that enables you to maintain a flat back.

DOUBLE LEG STRETCH
1. Lie on your back and pull both knees into your chest, elbows extended and head lifted.
2. Inhale deeply as you stretch your body long, reaching your arms back by your ears and legs out long in front of you at a 45 degree angle, as if you were stretching before getting out of bed in the morning.
3. Imagine your torso firmly anchored to the mat, and do not allow your head to move off your chest.
4. As you exhale, circle your arms around and draw your knees back into your chest to meet them.
5. Pull belly further from your knees as you increase the exhalation, to release stale air from your lungs.
6. Repeat the sequence 5-10 times, remaining still in your torso as you inhale to stretch and exhale to contract.
7. End by pulling both knees into your chest with a deep exhalation.

DO:
Support your neck by keeping your chin toward your chest as you stretch long.
Squeeze your buttocks and upper inner thighs together tightly as you extend your legs to support your lower back.
As you inhale and stretch out, make sure your arms are straight and feel as if you are being pulled in two directions with only your abdominals to hold you down on the mat.

DON’T:
Let your head fall back as you stretch your arms above your head.

SINGLE STRAIGHT LEG STRETCH
1. Lie on your back and pull both knees into your chest, elbows extended and head lifted.
2. Extend your right leg straight up to the ceiling and grab your ankle with both hands as you stretch your left leg long in front of you, keeping it hovering slightly above the mat.
3. Imagine anchoring your torso firmly to the mat and keep your head lifted onto your chest.
4. Exhale and press your spine deeper into the mat beneath you.
5. Inhale and pull your raised leg in toward your head (keeping it straight) with a double bounce.
6. Exhale and quickly switch the straight legs by scissoring them past each other.
7. Grab the ankle of your left leg and repeat the motion, inhaling for one set and then exhaling for one set. Imagine the rhythm of windshield wipers beating.
8. Complete 5-10 sets and end by squeezing inner thighs together at a 90 degree angle with your hands layered behind your lifted head.

DO:
Stay lifted from your abdominals and not your neck – eyes on the prize!
Scoop your belly in at all times and press your blades further into the mat as you switch legs.
Keep your elbows wide and your shoulders pressing down and away from your ears
Squeezing the buttock as you extend your leg will help ensure the integrity of the position.

DON’T:
Do not let your shoulders creep up around your ears.
Do not release your ab muscles as you switch legs.

DOUBLE STRAIGHT LEG STRETCH
1. Lie on your back with your hands layered behind your lifted head. (or under tailbone to help support low back).
2. Extend your legs straight to the ceiling in the Pilates stance. Squeeze your inner thighs together until no light comes through them.
3. Anchor your center firmly to the mat and lift your head. Remember you are lifting from the back of the shoulders and abdominal muscles, not from the neck, so do not allow your hands to pull the weight of your head forward.
4. Squeeze your buttocks, for stability in your lower back, and reach your legs out and down toward the mat as you inhale. Stop when you feel your lower back begin to arch off the mat.
5. Squeeze your buttocks tighter and exhale as you raise your straight legs toward the ceiling again. You should feel your chest pressing slightly toward the legs as they return to their upright position.
6. Imagine your legs are attached to springs above your head and you must stretch the springs out on the way down and resist their pull on the way back up.
7. Repeat 5-10 times and end by bringing both knees into the chest.

DO:
Keep your elbows extended and press your shoulders down and away from your ears to stretch the muscles of your neck and further increase the focus on the abdominals.
To accentuate the control element of this movement, keep a slight turnout in the hip and thigh and squeeze extra tight as you bring the legs back up, pressing your chest toward your thighs as you do.
Make sure you maintain a scooped belly throughout the movement and press your back into the mat beneath you.

DON’T:
Do not allow your back to arch off the mat as you lower your legs.
Do not allow your legs or feet to pass 90 degrees. Stop when they are directly perpendicular to the ceiling.

CRISS-CROSS
1. Lie on your back with your hands behind your lifted head and your knees bent into your chest.
2. Extend your right leg out long and above the mat in front of you and twist your upper body until your right elbow touches the left knee. Inhale as you lift to twist.
3. Make sure you are lifting from below your shoulder to reach the knee and not simply twisting from the shoulder socket.
4. Look back to your left elbow to increase the stretch and hold the position as you exhale. Make sure your upper back and shoulders do not touch the mat as you twist and hold the stretch.
5. Switch the position by inhaling and bringing your left elbow to your right knee while extending the opposite leg out in front of you. Hold the stretch as you exhale completely.
6. Imagine your center anchored to the mat as that you don’t rock from hip to hip.
7. Complete 5-10 sets and then pull your knees tightly into your chest and rest your head.

DO:
Lift and twist from your waist and not from your neck and shoulders.
Look back to your elbow as you twist to deepen work in the obliques (and strengthens your ocular muscles)

DON’T:
Do not allow your elbows to fold in or to touch the mat as you twist.
Do not rush through this exercise. Really feel the twist and hold the position.
Do not allow your outstretched leg to drop too low in front of you. Maintain control by squeezing your buttock.

YOUR QUIZ:
1) Your most superficial ab is called your:
a) Transversus Abdominis (Bettie)
b) Internal Oblique (Stan)
c) Rectus Abdominis (Vinny)

2) You can work your obliques by doing:
a) Straight sit-ups
b) Criss Cross sit-ups
c) Toe Touches

3) You can trim your waistline by doing exercises that work your:
a) Transversus Abdominis (Bettie)
b) External Oblique (Stan)
c) Rectus Abdominis (Vinny)


answers: c, b, a


Learn More about Brooke Siler

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