Anchored Reverse Lift

Get your hips in on the action and watch your belly firm up fast.

by Janet Lee

The payoff
Tackle the crunch from a different angle with this anchored reverse lift. While you can't isolate specific areas of the rectus abdominus (the main ab muscle), you'll tone up faster if you work it from a variety of positions. When you do regular crunches, you feel them mostly in the upper part of your midsection (near the bottom of your sternum), but you'll feel this whittler below your belly button. And although you're using only a small up-and-down range of motion, even your obliques—the muscles that wrap around your sides—get involved. The result: all-around ab flattening in one easy-to-do package.

For best results
Do this move as part of an ab routine that includes exercises for your core, twisting motions, added resistance like weights and tubing, and cardio.

How to do it

• Lie faceup on the floor with your head a few inches from a pole, furniture leg, or other sturdy object and hold the pole behind your head with both hands.
• Extend legs directly over hips, perpendicular to floor [A].
• Slowly lift your hips a few inches off the floor, reaching your toes straight up to the ceiling [B]. Lower your hips and repeat. Do 3 sets of 15 reps.

Mistakes to avoid

• DON'T bring your legs toward your head. It takes the emphasis off your abs.
• DON'T lower your legs or swing them back and forth, which can strain your back.
• DON'T pull on the pole to help you lift your legs. That makes the move easier.

Strengthens:	abs
Sets:	3
Reps:	15
Tips: Imagine the backs of your legs are resting against a wall; try to keep them against it as you lift your hips.