Raised Knee-in

For those who have never performed a regular abdominal exercise routine, it may seem like an impossible feat to bust the lingering belly fat and achieve the “cut” look we see on television fitness gurus and fashion models. The truth is, while it is hard work and requires a lofty amount of discipline and patience, it is possible to get your midriff in swimsuit-worthy shape -- as long as you adhere to a fixed plan and accept that there are no shortcuts.

The first step is to evaluate your diet. Try writing down everything you consume for a few days, then take a good, hard look. Chances are, you’ll be surprised (if not horrified) by what you find. If you’re living on fast food and indulging in sweets every night, no amount of crunches is going to bring your abdominal muscles to the forefront. Fatty, greasy, sugar-rich foods pack on the pounds and also contribute to belly bloating. You’ll need to adjust your daily menu to include healthy, fiber-rich, low-calorie foods that help to reduce bloating in the midsection.

Next, you’ll want to step up your cardio activity. If you’re not already, begin a regular exercise workout that gets your blood pumping, such as walking, jogging, swimming, or biking. This will help to burn more fat calories and speed up your metabolism, both of which help to eliminate the dreaded “spare tire” effect.

And then, of course, come the targeted abdominal workouts, which are critical if you want to bring the muscles into sharp enough relief to form the “six pack” we all covet. There are a wide variety of exercises that work the several muscles found throughout the midsection. Novices should start out slowly, with easy to moderate routines, and gradually build frequency and intensity as those muscles gain strength. If you try to do too much too soon, you’ll run the risk of injuring yourself and making it impossible to continue with your regimen.

One of the most popular and effective ab exercises is the Raised Knee-in. This technique works the lower abdominals, one of the hardest areas to target. Below, we’ve specified the recommended method for this exercise. When performing these steps, focus on keeping your abdominals contracted throughout the entire exercise.

• Lie on your back with your arms extended and close to your sides, and your palms facing the floor underneath your lower back.
• Extend your legs outward with your heels about three inches above the floor.
• Keeping the small of your back flush against the floor, lift your left knee toward your chest, with your right leg suspended above the floor. Hold the position for a beat or two.
• Slowly return your left leg to the starting position and repeat with your right leg.
• Perform the desired number of repetitions.

Remember, to get results, consistency is key. Once you’ve nailed down an abdominal routine, be sure to stick to it. You won’t see changes overnight, but if you combine all of the above strategies, you will begin to notice a slimmer waistline in a matter of weeks.

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