SHAPE

Core Lore

WRITER: TRACY DRAPER // PHOTOGRAPHER: FRED LOPEZ

With so many myths and magical fixes for the midsection, how do you know what exercises really work? Let’s take a look at the facts first.

1. There is no such thing as spot reducing.

2. Cardiovascular exercise is required to uncover the muscles that lie underneath that layer of fat.

3. The only right way to truly be in charge of your fitness is by proper nutrition and exercise.

Oblique Twist Machine

This is one of the most abused machines in the gym. Why? Because so many users go too fast and add too much weight. Follow these instructions, and you will find better results when working your waist.

1. Kneel upright with abs pulled in and back straight. Select a light weight that you can lift and hold in position.

2. Exhale, and by contracting your abdominals, twist to one side as far as you can.

3. Hold the position for two seconds, inhale, and return to start.

4. Repeat 12–15 times for three sets and do the other side.

Start position

TRAINER’S TIPS

• The slower the better; force the muscles to do the work — not momentum.

• Too easy? Add one more weight or hold for three seconds.

• When you feel a slight pinch just above the front hipbone, you know you are working the right muscle group.

MUSCLE GROUPS

TARGETED: internal and external obliques

Second position

Our core (trunk) muscles are in use every day. They help us bend, balance, and twist. They are not limited to the abdominals!

ON THE GO, JOE

Is your hotel not equipped with a gym? No worries, all you need is a chair, something that weighs a few pounds (3–5 is fine) and a desire to tone up those middle muscles.

• Sit on the edge of your chair with feet firmly planted on the ground and hold a weighted object in front of your chest (water bottles, a heavy book, or lunchbox).

• Exhale and twist to the right, moving only from the waist. Hold for two seconds. Twist to the left.

• Repeat 10–15 times for each side, holding in your belly tightly each time. Remember to breathe!

Side Crunches

Stay-at-home parents, this one is for you. All you need is an open space on the floor and a rug or mat.

1. Lie on the floor on your side with bottom arm extended overhead, top hand for balance on floor. Hips are stacked, not rolling forward or to the rear.

2. Contract the abs and lift both legs off the floor a few inches slowly.

3. Repeat 10–15 times for three sets. Change sides and repeat.

Second position Second position

The obliques are the largest abdominal muscle group and are closer to the surface than the others in the torso.

TRAINER’S TIPS

• If you feel any discomfort in your lower back, discontinue this exercise.

• Your “love handles” will go away only with cardio, but these exercises will help tighten up the muscles that lie underneath that muffin top.

• This exercise can be done at the gym, at home, or while traveling! All you need is a 6-by-2 space!

Start position

MUSCLE GROUPS

TARGETED: internal and external obliques

Twisting Crunch

1. Sit on the floor with abs in and pelvis tilted under.

2. Lean back slightly and try to touch each elbow to the ground behind you.

3. Move slowly and intentionally.

4. Repeat 10–25 times as long as you don’t feel any discomfort.

TRAINER’S TIPS

• Myth: “I can’t do abs every day”. Truth: Yes, you can, as long as you are not sore. However, vary your exercises.

• Do cardio at least three to five times a week for a minimum of 30 minutes to melt away fat.

Wrap Up

In order to get that strong core that aids in posture and movement, it is critical to work not only the obliques but also the entire abdominal region of muscles. Always add twisting exercises to your workout to keep things in balance structurally, as well as visually. Do not fall for quick fixes or shortcuts that will make you lose belly fat or give you that six pack overnight!

MUSCLE GROUPS

TARGETED: internal and external obliques, serratus anterior

Start position

Second position

TRACY DRAPER is an AFAA-certified personal trainer with over 12 years’ experience in personal fitness training. As a wife and mom, she discovered a few years ago that she could once again be an athlete, as well. In 2014, she is leading a team of cyclists on a cross-country ride. Visit www. RideAcrossUSA.com for more details.