By
James Rosenthal
Despite doing an array of abdominal
exercises, there are two reasons your abs won’t
show: the exercises aren’t being performed properly,
or there’s layer of fat covering that ridge of
hard-to-reveal muscle. Cynthia Ekman, a physical therapist
and former fitness competitor, debunks the myth that
a simple 15-minute abdominal routine is enough. “You
can’t expect
to see your abs unless you stay consistent with a
regime of exercises done with strict form, high-intensity
cardio and a low-fat, high-protein diet.” Cynthia
continues, “I
recommend splitting the cardio sessions into two-minute
intervals, alternating between two minutes of higher
intensity (75 to 85 per cent of max) and two minutes
of lower intensity (55 to 65 per cent of max) for a
total of 35 to 55 minutes.”
 The Plank
Lie in prone (facedown) position, with your weight supported
on your forearms. Contract your abs and try to keep your
body in line; don’t sag in the midsection. Hold
the contraction for as long as possible. To increase intensity,
walk your elbows slightly forward and hold a little longer.
This isometric exercise works all abdominal muscles. Hold
the isometric contraction for 10 seconds, walk the elbows
forward, and hold for 10 seconds, then relax. Do as many
sets as possible.
Scissor
Lie on your back and tuck your glutes to help force
the lower back to the floor. Lift your shoulders and hips
slightly off the floor to increase the intensity of the
contraction with abs pulled in nice and tight. Lift your
feet off the floor and slowly cross right ankle over left,
then reverse. It is a slow and controlled motion that
works all abdominal muscles. Do three sets on both sides
until failure.
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