Fab Abs

What's new in the world of abdominal muscles? Plenty.

These days, all forward-thinking trainers include Pilates-based moves in their ab routines. If you don't have them in your workout, you're missing out on the hottest thing to hit bellies since navel rings.

Take, for example, Michelle Nevidomsky-Dozois (National and World Aerobic Champion) and Tracy York (star of the "Buns of Steel Platinum" series and ESPN's "Jenny's Fit in 15"). The two longtime fitness pros have just come out with Hard-Core Conditioning, an ab- and back-targeting workout. "The Pilates method of training uses your core muscles as a whole, rather than isolating them the way traditional ab exercises do," says York. "Michelle and I were so impressed by what these moves can accomplish that we created this video to teach everyone how great this type of training is."

Nevidomsky-Dozois, who co-owns Breakthru Fitness, a Pasadena, Calif., personal-training studio, says her Pilates method classes made her re-examine what she thought she knew about a body part everyone targets -- and exercises in the exact same way. "These exercises move your thinking away from sets and reps to what really matters, the quality of your movement," she says.

So, are crunches and reverse curls gone forever? Not necessarily. But if boredom and lack of results have made you wonder what else you can do for your abs, this routine is what you've been waiting for.

Mind-body focus
Pilates-based exercises are often referred to as a mind-body workout, but it's not as if you need to close your eyes, chant or meditate. Instead, you'll simply take your focus away from counting reps to noticing how your body feels as you use your core muscles to bring length to your trunk and limbs. "You should feel a sense of lightness and elegance when you do these exercises," says fitness pro Tracy York.

"Pilates-based workouts used to belong to the world of ballet dancers, so imagine your body, no matter what its actual shape, having the same posture and length that a ballerina's has."

What does "navel to spine" mean?
When a person new to ab and back training first hears the instructions "pull your navel to your spine" she might instinctively inhale and suck in her stomach. In fact, that's just the opposite of what you should do. Here are the details.

On an exhale, contract abs and bring your belly button backward toward your spine. At the same time, relax your rib cage so it lowers toward hipbones. Your tailbone will begin to point down and your pelvis and hips will tilt slightly forward. When you inhale, your abs should expand out to the sides and somewhat to the front, but you shouldn't lose the connection of your belly and lower back. There should be no feeling of collapse or weakening.

Meanwhile, be sure to keep your shoulder blades down and keep your head in line with your spine for all moves.

This simple motion is the basis of good posture and a long, lean line in the torso.

Is it possible to beat the belly bulge?
Many women -- of all different shapes and sizes -- obsess over the same body part: their abs.

"Everyone is looking for the one best way to sculpt their abs," says Len Kravitz, Ph.D., researcher and exercise scientist at the University of New Mexico in Albuquerque. "In reality, the best abs are a result of regular cardio workouts, total-body resistance training and a heart-healthy diet."

Only the fat-burning benefits of regular, moderate- to high-intensity cardio workouts combined with a balanced diet without an excess of fat and total calories will help keep your torso as trim as possible. You should always think "consistency" when it comes to both diet and cardio exercise.

"Variety is the spice of life, however, when it comes to firming your abs," continues Kravitz. "Regularly alternating a mix of machines, crunches, Swiss ball exercises and core training will tighten up your abs more quickly, and they won't easily plateau."