Diet for a Six Pack

Contrary to what late-night infomercials and reruns of Enter the Dragon would have you believe, “your midsection, or core, consists of more than just your abs,” says Los Angeles-based personal trainer Jonathan “J.D.” Leuth, certified by the National Strength and Conditioning Association. Your core is actually made up of three parts: abdominals, obliques (both internal and external) and lower back. For the purposes of training, though, your abdominals are usually divided into upper and lower.

While there's no denying the visual appeal of a washboard waist, strongly developed abs without corresponding development in the rest of the core can lead to problems. “If your abs look great but you ignore your obliques and lower back, you could wind up with symmetry and posture problems,” says Leuth.

Having a well-developed core can also lead to greater gains in the weight room. “The core is the foundation for everything you do,” explains Leuth. “The strong core allows for more trunk power, which translates into increased efficiency when performing mass-building exercises such as squats, deadlifts and standing presses.” What this increased efficiency ultimately means is improved muscle gain.

Better performance on the playing field is another bonus of a strong core. Whether you're swinging a softball bat, throwing a football or smacking a golf ball, well-developed abs, obliques and lower-back muscles allow you to deliver your power more efficiently. And if that isn't enough reason to devote time to core training–as opposed to abs-only training–a strong, tight core has a better all-around look than a solitary six-pack. There are no “handles” to detract from that six-pack, and the lower back is just as tight as the midsection.

THE WORKOUT

The following 15-minute core workout, designed by Jonathan Leuth, targets your midsection with six exercises, moving from your lower abs to your core, then to your upper abs and finally to your lower back. Do two sets of each exercise, using a two-up/ two-down count, before moving on to the next. Rest 30 to 45 seconds between each set. Perform the workout two or three times a week with at least a day's rest between each training session.

THE EXERCISES

1. BENT-LEG REVERSE CRUNCH (lower abs) Lie faceup on the floor or on a decline bench and, with both hands, reach back over your head and grasp a stationary object. Bend your knees 90 degrees, then slowly' bring them toward your chest by curling your pelvis and rolling your abs from the bottom up. Pause when your knees are near your chest; return to the starting position and repeat.

2. RUSSIAN TWIST WITH WEIGHT (abs, obliques) Lie faceup with your knees bent 90 degrees and your feet held firmly in place. Hold a medicine ball or light weight plate across your chest. Raise your torso off the ground 45 degrees and hold it there. Slowly twist first to the left and then to the right until you have completed 20 to 25 reps on each side.

3. 45-DEGREE SIDE BEND WITH TWIST (obliques, lower back) Position yourself on the 45-degree back-extension apparatus so only one side of your hip touches the pad. From this starting position, lower yourself until you're bent approximately 90 degrees. As you lower yourself, twist your body so you face the floor at the bottom position. Slowly return to the starting position, twisting as you go so you once again face sideways, and repeat. After completing the prescribed number of reps, switch sides.

4. BALL CRUNCH (abs) Lie faceup on a Swiss ball so your feet are flat on the floor, knees bent 90 degrees, and your lower and upper back are in contact with the ball. Place your hands by your ears. Slowly raise your torso to a 45-degree angle by curling your sternum toward your pelvis. Pause, return to the starting position and repeat.

5. LEG LIFT (abs) Lie faceup on the floor with your hands at your sides and your head and shoulders slightly off the floor. Raise your legs slightly off the floor as well. This is your starting position. Slowly raise your legs until the soles of your feet aim toward the ceiling. Pause, return to the starting position and repeat. Do not allow your feet to touch the floor at the bottom of each repetition.

6. 45-DEGREE HYPEREXTENSION (lower back) Position yourself on the 45-degree back-extension apparatus so your waist is just above the edge of the pad. Place your hands across your chest. Start from an upraised position, your upper body slightly higher than horizontal. Slowly lower your upper body toward the floor until you're bent approximately 90 degrees. Pause, return to the starting position and repeat. Be careful not to overextend in the top position.

WORKOUT EXERCISE SETS REPS Bent-leg reverse crunch 2 20-25 Russian twist with weight 2 20-25 45-degree side bend with twist 2 20-25 Ball crunch 2 20-25 Leg lift 2 20-25 45-degree hyperextension 2 20-25