DIET | DETECTIVE^®

The secret to shaping up your midsection? It takes a little lesson in anatomy.

Most of us look at our stomachs as one muscle group. One large, ever-expanding muscle group, but a singular unit nonetheless. Your abdominals are actually made up of three separate muscle groups, all attached to each other.

The midsection is made up of three distinct areas: the upper abdominals, located below the chest; the lower abdominals, which lie below the belly button; and the oblique muscles, located on the sides of the waist.

The crunch may be one of the most popular abdominal exercises, but it primarily works the upper abs, leaving the lower abs and oblique muscles by the wayside. What you need is a workout that hits all three muscle groups so that no stone (or rock-hard ab, as is the case here) goes unturned. Try mixing these variations in with your regular routine, or use all three together for a total abdominal experience your midsection will never forget. (Note: To protect your lower back, always be sure to perform each exercise on a mat or other padded surface.)

Long-Arm Crunch (emphasizes the upper abdominals)
Lie faceup on a mat with your arms extended above your head, hands clasped together. (Your upper arms should rest alongside your ears.) Raise your feet and place them on a chair, so that your knees are bent 90-degrees. Begin the exercise by pressing your heels down into the chair (this keeps the hip flexors from doing all the work). Exhale as you curl your torso until your shoulder blades are off the floor, keeping your arms extended alongside your head. Resist the urge to let them fall back, which may stress the shoulders, or to pull them forward, which lets you cheat by using momentum. Pause at the top and then lower to starting position. Perform 3 sets of 10 repetitions.

Butt-Lifting Crunch (emphasizes the lower abdominals)
Lie faceup on a mat and cross your arms over your chest. Extend your legs into the air, feet together and heels pointing toward the ceiling. Keeping your head and shoulders on the mat, slowly lift your buttocks a few inches off the ground. Imagine you're trying to press your heels into the ceiling. Concentrate on preventing your legs from swinging toward your head; they should remain as straight as possible. Hold this position for two seconds and then lower to starting position. Perform 3 sets of 10 reps.

Rotation Crunch (emphasizes the obliques)
Lie faceup on a mat and cross your arms over your chest. Raise your feet and place them on a chair, so that your knees are bent 90 degrees. Begin the exercise by pressing your heels down into the chair. Slowly curl your torso up and rotate it to the left, keeping your head aligned with your spine as much as you can. Point your right shoulder toward your left knee. Hold for a second, lower yourself back down and repeat on the opposite side. This equals one rep. Perform 3 sets of 5 reps.

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