When it comes to exercise, you probably already know the basics.  But, have you ever broken your workout down and explored each part?  If not, you may find that exploring each phase of your workout, from getting ready to cooling down, provides a a deeper understanding of what a typical workout looks like and the areas that cause the most problems when it comes to being consistent.

Below, you’ll learn the anatomy of a workout and get tips and information for how to get the most out of your workout time.

Getting Prepared for your Workout

Not to depress you, but your workout actually starts well before your scheduled exercise time.  This is one fact many people overlook and one reason some people find it hard to stick with an exercise program.  The reason is that preparing for your workout is crucial to your success…if you have what you need and know what you’re doing, you’re that much closer to completing your workout.  If you don’t, you have one more reason to skip your workout.

For that reason, preparing for your workout is just as important as doing the workout.  Start with these simple steps:

1. Schedule your workout.  Carving out time and having it written down in your calendar makes exercise a priority in your schedule and in your mind.  Even if you split your routine throughout the day, it’s important to have that time set aside just for that purpose, even if it’s only 10 minutes.  For tips on how to schedule your workouts, visit Setting Up a Complete Program.
2. Plan what you’ll do.  Some people can wing it, but most of us do better when we know exactly what we’re going to do during our workout time.  For each workout you schedule, make a note of the following:
   • What type of workout you’re doing (e.g., cardio, strength, yoga, pilates, etc.)
   • Your goal for that workout (e.g., to build endurance, work on flexibility, build strength, etc.)
   • How long you’ll exercise
   • Exactly what you’ll do during your workout (e.g., running intervals on the treadmill for 30 minutes and 30 minutes doing upper body strength exercises)
3. Gather your workout gear.  The night before, get ready for the next day’s workout by gathering everything you need to complete your workout.  This might mean packing a gym bag, setting out your workout clothes, cueing up your video and/or getting out any other gear you need (water bottle, snacks, heart rate monitor, sunscreen, etc.).  Having everything ready ahead of time will make it much easier to do your workout.
4. Prepare body for exercise.  Another important part of preparation is making sure your body is ready for what’s to come.  That means you want to be well-fueled and well-hydrated.  An hour or two before your workout, have a light snack and drink some water.  If you’re doing morning workouts, try to get up a little early to have some water, fruit or a sports drink before you exercise.

Once you have all these elements in place, it’s time to face one of the toughest parts of your workout – getting started.

Step 2 – Getting Started

Getting started on your workout is probably the most critical time in your entire routine.  It is here that you’re faced with a choice – are you going to do your workout or not?  Are you going to drive to the gym or drive home?  Are you going to get up and exercise or hit the snooze button?  It is at this moment that you’re most vulnerable to that sly voice in your head, that part of you who’ll do anything to get out of this workout.

If you followed the steps in Step 1 and did all your preparations, getting started will be a little easier for you.  After all, your workout is scheduled, you know what you’re doing, you have what you need to do it and your body is fueled and ready to go.   You’re running out of excuses to skip this workout.

But, don’t worry, that voice in your head will find some.

The thing is, most of us end up mentally wrestling with ourselves, wondering will we or won’t we?  It’s this mental wrestling that sucks energy and focus away from something you already committed to do.  There are a number of reasons you may try to talk yourself out of exercise, but I think the main issue is fear.  Maybe you’re afraid the workout won’t go well.  Maybe you’re afraid you won’t finish or that it will hurt.  Whatever fears you have of the coming workout, that voice inside your head will take advantage of that and try to wheedle you into giving up by saying things like:

• You’re tired…why don’t you do this tomorrow when you’re well-rested?
• You’ve worked so hard today, wouldn’t it be nice to just go home and watch TV?
• You know the workout’s going to suck…why even bother?
• You haven’t even lost any weight – obviously this exercise thing isn’t working
• Do you really need to spend time exercising when your sock drawer is in such chaos?

Know any other ones? If you’re like me, you could probably make a nice long list of excuses to skip your workout and, though you may not be able to get rid of this voice entirely, knowing it’s there and how to deal with it is crucial for making the right choice.  Use these tricks for making it easier to get started with your workout:

Make up your mind.  One way to silence the voice is to simply make up your mind that you’re going to workout, no matter what.  When you fully commit to what you’re doing, it’s easier to shut that voice down and just get moving.

Negotiate.  Rather than go through the argument (will I or won’t I?) commit to simply warming up.  This tactic works well to motivate yourself on days when you feel tired – simply promise yourself you’ll do a nice long warm up and if you still don’t want to exercise, you can stop.  I guarantee you’ll keep going most of the time.

Bribe yourself.  Another way to get yourself going is to promise yourself a little something for your hard work.  Decide that if you complete your workout, you’ll get to watch your favorite TV show, spend some time reading or start planning that weekend getaway you’ve been thinking about.

Figure out the worst thing that could happen.  Ask yourself what is the worst thing that could happen if you go through with your workout.  Failure?  Feeling tired?  Not finishing your workout?  Being miserable?  Remind yourself that the real worst thing is not trying at all.

Take action.  When you’re in a mental argument with yourself,  do something active to get on the right track.  If you’re lying in bed  trying to figure out if you’ll get up and exercise or not, get up and put on your workout clothes or do some light stretching.  Whatever you mind is doing, point your physical body in the direction of your workout and you may find you’re on the right track to getting started.

Step 3 – The Warm up

If you’ve made it to this part of your workout, you’ve already achieved success, having dealt with the mental obstacles that stand in the way of your workout.  The warm up is your chance to focus on the physical…namely, getting your body ready for the workout to come.  For this reason, the warm up is an essential part of your workout, not just for your body, but for your mind.  Warming up is important for a number of reasons including:

• It warms the muscles and increases body temperature, which improves the oxygen supply to the body
• It helps increase blood flow to the muscles, allowing them to contract and relax more quickly
• It helps prepare the body and the mind for more strenuous activity
• It may help reduce the risk of injury
• It may increase overall exercise performance
• It increases the elasticity of the ligaments, tendons and other connective tissues

There are different ways to warm up and they’re often classified into three categories:  passive, general and specific.  With passive warm ups, you raise the body’s temperature by doing things like sitting in a hot tub or taking a hot shower.  General warm ups involve increasing the heart rate and body temperature by just moving the body around.  Specific warm ups mean you do similar movements to the exercises you’ll be doing.  Any of these can work and what you choose will often depend on what type of exercise you’re doing.  Passive warm ups (like taking a hot bath) can be a good choice for gentle activities such as stretching or yoga workouts.  For other types of workouts, you may want to choose more specific activities.

Warm ups for Cardio Workouts.  For cardio workouts, it’s best to stick with lighter versions of the exercise you’ll be doing.  For example, if you’re running, you might start with a few minutes of light walking, move into a slow jog and then into the workout.  If you’re doing an aerobics workout, you might start with low-impact moves (step-touches, grapevines, marching in place, etc.) before you move on to more vigorous activities.

Warm ups for Strength Training.  For strength workouts, you can either do a general warm up (e.g., do a few minutes of light cardio) or a specific warm up where you do warm up sets for each exercise.  In that case, you might do one set of the coming exercise with lighter weights before you reach for the heavier weights.

Whatever type of warm up you choose, use the following tips for getting the most of your warm up:

• Warm up for about 5-10 minutes.  How long you warm up will often depend on what you’re doing and how much time you need to transition into exercise.  For example, if you’re working out on a cold day or doing a very hard workout, you may need 10 or more minutes to warm up.  If you’re doing a light workout or you’re already warm from doing other activities, you may need just a few minutes.
• Stretch if you need it.  There’s some controversery over whether to stretch before or after your workout.  I often recommend that my clients do the bulk of their stretching after the cool down.  But, if you have chronically tight muscles (like your lower back or hips) doing a few stretches beforehand may make your workout more comfortable.
• Take your time.  The idea is to warm up gradually.  Allowing your heart rate and respiration to increase slowly will make the transition into your workout easier and give your body time to prepare for what’s to come.

Once you’re through the warm up, it’s time for the next phase, The Workout.  It is here where you’ll ramp up the intensity and begin to challenge your body and mind.

Step 4 – The Workout

The ‘workout’ part of your exercise routine is, of course, where you set your focus and start working towards your goals.  That makes this the most important part of your workout.  Below, you’ll find information about different types of workouts and the elements of each.

Cardio

When it comes to cardio, you might have a number of goals, but the most common are conditioning the heart and burning calories for weight management.  The elements you want to have in place for cardio exercise include:

• Type of exercise.  The type of exercise you choose will be based on your fitness level, what you enjoy and the equipment you have available.  For beginners, walkingmight be a good place to start.  Any activity that uses the large muscles of the body (e.g., the legs) and allows you to get your heart rate up counts, so choose what you enjoy.
• Exercise intensity.  Another element to determine is how hard you want to work.  You can measure intensity by using your Target Heart Rate, perceived exertion or other methods.  Different types of workouts include:
  • Continuous training.  This type of workout would be like walking or jogging at a medium pace for 20-60 minutes.  This type of workout is good for building endurance and conditioning the body.    Example:  45-Minute Cardio Endurance Workout
  • Interval training.  This workout involves alternating high and low intensity bouts of exercise and helps to improve aerobic power and burn more calories.  This is a great way to begin a running program (by alternating walking and running) or to boost endurance quickly.  Example:  Beginner Interval Training
  • Circuit training.  With this type of workout, you cycle through a series of moves, one after the other, with little or no rest in between.  This is great when you’re short on time and want an intense workout.  Example:  Advanced Cardio Blast Workout
• Exercise duration.  How long you exercise will, again, depend on your goals, fitness level and how much time you have.  For most goals, you want to shoot for at least 20 minutes, but having a variety of workouts is a great way to keep your body challenged.

Whatever workout you choose, make sure you:

• Have a purpose.  Don’t just go through the motions but figure out what you’re trying to accomplish.  Do you want to go faster than you did before?  Go longer?  Make sure your workout meets that purpose.
• Variety.  Schedule workouts of varying intensities (try an interval workout one day and an endurance workout the next) and different activities to keep yourself challenged.
• Check in with yourself.  Don’t just zone out but, instead, check in with yourself throughout the workout to see how you’re doing and if you’re working at the right intensity.

Strength Training

When it comes to strength training, the general rule is to work all your muscle groups at least twice a week for basic strength and health gains.  But, beyond that, how you set up your program will depend on your goals and fitness level.

The important elements of your strength workout include:

• Type of workout.  You can choose a total body workout, a split routine (e.g. upper body one day, lower body the next) or even a body part a day.  If you’re a beginner, starting with a basic total body workout is a good bet and if you’re short on time, you might choose a split routine and do it along with your cardio.
• Strength exercises.  The next step is to choose the exercises you’ll do and the type of resistance you’ll use.  When it comes to choosing exercises, be sure to target all your muscle groups and try to do more compound movementsfor an effective workout.  As for resistance, you can choose free weights, machines, resistance bands, cables or a mix of all of these for a more varied workout.
• Use enough weight.  The single biggest mistake I see in the gym is not using enough weight.  If you’re a beginner, it’s best to focus on form before intensity.  But, if you’re experienced, use enough weight that you can ONLY complete the desired number of reps.
• Choose reps and sets.  How many reps and sets you do will, again, depend on your goals.  For building muscle, it’s usually 3 or more sets of 6-10 reps; For muscle and endurance, 2 or more sets of 8-12 reps; and for endurance, 2 or more sets of 12-16 reps.

Like your cardio, set up your strength workout to meet your goals and focus on that during the workout.  For example, if you’re working on fitness and weight loss, you may want to start with a total body routine 2-3 days a week with a couple of exercises per muscle group.  If you’re trying to build muscle, you may choose a split routine to give each muscle the attention it needs.

Keep in mind that you don’t have to do cardio and strength training separately.  Many people do both in the same workout or on the same day to save time and fit everything in.

Step 5 – The Cool Down

Now comes the best part of the whole workout process – the cool down.  This is an important time for the body because a cool down:

• Helps the heart rate and respiration slow down gradually
• Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped suddenly and blood pools in the legs
• Allows your muscles time to recover and repair for the next workout
• Helps your muscles get rid of waste products such as lactic acid
• Helps you end your workout on a good note

Though the cool down is often the best part, many people skip it because they run out of time or just run out of steam and find they’re ready to move on.  But allowing yourself this time will help your body recover and this recovery will help you be prepared for the next workout.  Take just a few minutes at the end of your workout (particularly your cardio workout) to do the following:

1. Slow down.  Just like your warm up, when you get to the end of your workout, slow down and gradually allow your heart rate to lower.
2. Continue moving.  Give yourself at least five minutes to move around, especially if you’ve been doing high intensity exercise.
3. Cool off.  Keep moving until you’re not sweating anymore and your skin is cool to the touch.  Use this time to sip water and rehydrate.
4. Stretch.  Once you’ve cooled off, this is an excellent time to stretch the muscles you’ve used during the workout.  Stretching can help relax the body and increase flexibility.  Make sure you hold each stretch for 15-30 seconds.  Some common stretches include:
   • Quad Stretch
   • Triceps Stretch
   • Hamstring Stretch
   • Lat Stretch
5. Fuel up.  Eat a light snack at least 30-60 minutes after your workout to help your body replace its energy stores and start repairing the body.  Experts generally recommend something with both carbs and protein such as yogurt, a smoothie or a half of a turkey sandwich.  You should also make sure you drink plenty of water after your workout as well.

You can also use this time for yoga exercises, which promote flexibility, balance and stability.  By taking your body through flowing poses such as cat-cow,  downward facing dog and warrior I you can both stretch and relax. End with corpse pose to give your body and mind a few minutes to enjoy how you feel.  More Yoga-Pilates Workouts.

Flexibility Workouts

• Relaxing Stretch on the Ball
• Lower Body Stretches
• Total Body Stretch
• Seated Stretch for the Back, Neck & ShouldersExplore Your Workouts

  Taking the time to explore each phase of your workout can help you figure out where you need to focus more of your attention.  Is it easy for you to get started and harder to keep going?  If that’s the case, you may want to try different activities or structure your workout in new ways to make it easier to finish.  If you have a harder time getting started, focus all your energy on what you can do to make that phase easier to accomplish.  Don’t be afraid to experiment with your workouts to find what works best for you.

1. Doing Too Much Too Soon

If you’re getting started with exercise, it’s tempting to try to make up for lost time by doing everything at once. The problem? You wake up the next morning and realize you need a crane to get out of bed. Some soreness is normal but if you can’t function, you went too far. Tips for getting started:

• Ease into cardio. Start with 10-20 minutes of exercise, 3 days at a moderate intensity, gradually adding time as you build endurance.
• Keep it simple. Even if you used to lift weights, your body needs time to adapt. Start with 8-10 exercises and do 1 set of 10-12 reps for the first week or so.
• Rest. If you feel sore, give yourself extra recovery days. You may need a few weeks of consistent exercise to build a strong foundation.

Just joined the gym? Congratulations on taking your first step towards a healthier life. By now you’ve probably taken a tour of your new club and seen lots of shiny, sweaty people working out. You’ve seen hundreds of machines and contraptions, all designed to whip you into shape. You’ve seen a calendar of so many fitness classes, it would take you months to try all of them. You’ve paid your money, gotten your I.D. and now you’re ready. You may even be excited, right?

But what happens that first time you walk in the gym to actually workout? You may feel confused and conspicuous. You probably don’t remember how any of these machines work and, worse, you have no idea where to start.

Start out on the right foot with this overview of the different areas of your gym, from cardio to strength training, so you can figure out where to start.

Get Your New Member Orientation

After you join a gym, you may be offered a new member orientation. You might be tempted to skip it, but don’t…you can learn some valuable information, even if you’re a veteran exerciser.

In this scheduled appointment, a personal trainer or expert will give you a tour of the club and give you the basics of how things work. Other things that may be included:

• A health assessment
• Body fat analysis
• Instructions on how to use basic strength training machines
• Help in choosing exercises, reps and sets
• How to use different cardio machines
• Heart rate and intensity information
• General workout guidance

These sessions aren’t personal training sessions, so you won’t necessarily get a full workout created for you. But, this is a great way to learn the basics of how things work. Too often, new members skip the orientation either because they already know what they’re doing or because they want to avoid a sales pitch for personal training (and a sales pitch is always a possibility, since that’s how trainers get their clients). But, even if you already exercise, an orientation will show you where things are, how to adjust the machines and it will also give you a familiar face at the gym. It’s nice to have someone you can go to for help if you need it.

The Cardio Section

Most gyms are divided into different areas with cardio on one side and strength training on the other. The cardio section may look like an endless sea of giant machines that whir and rattle and move in strange ways. Here’s something that may make you feel better: Most machines will have instructions printed on the console that tell you how to get started. To help you even more, the following is a breakdown of the most common cardio machines and which ones are great for beginners.

The Treadmill

This is one of the most popular machines in the gym because it mimics activities most of us are familiar with — walking and running. Many newbies like to start with the treadmill because it’s easy to use and it’s familiar. You can walk or run and you can adjust speed and incline for variety.

The Elliptical Trainer

This is another popular machine because it offers a no-impact workout. It works almost like a bike, only you pedal while standing up. Some trainers will have ramps that go up and down while others have arm handles. You can also add intensity by adjusting the resistance.

The Stair stepper

This machine is tougher than the others, requiring more conditioning for the legs and heart, so it may not be best for beginners. With this machine,you stand on the pedals and push up and down while holding onto the handles.

The Stationary Bike

This is another great option for beginners and probably one of the simpler activities available. Most gyms will offer a recumbent version, which has more back support, and an upright version, which may be more intense.

This doesn’t cover all the machines available, so look around for other options. Try choosing the machine that you feel most comfortable with and allow time to learn how to use it properly. Even walking on a treadmill will feel odd at first.

Strength Training Machines

The strength training area may be the most confusing in the entire gym, full of odd looking contraptions with handles and straps and cables. But, the good thing is that most gyms organize their strength training equipment to help you navigate a little easier. For example, you might find machines categorized by muscle group; e.g., chest machines in one row, back machines in another.

You’ll probably notice that there are a variety of machines for each muscle group — a regular chest press machine, an incline chest press, a pec deck. All work the chest, but how would you pick which one to use? Or should you use all of them? Your best bet is to choose one exercise or machine per muscle group. When you go through your orientation, the trainer will most likely show you the machines you can start with for a basic workout. But, an example of a beginner workout on machines might be:

• Chest Press (chest)
• Lat Pulldown (back)
• Shoulder Press (shoulders)
• Bicep Curl (biceps)
• Tricep Press (triceps)
• Leg Press (quads, glutes and hamstrings)
• Leg Extension (quads)
• Leg Curl (hamstrings)
• Calf Raise (calves)
• Back Extension (lower back)
• Ab Curl (abs)

If you’re a beginner, starting out with machines can be a good choice because they provide support while you learn how to perform the exercises with good form. They also work on a fixed path and don’t require as much coordination as free weights. Once you get stronger and more confident, you’ll want to add more free weights to the mix to work on other areas of the body.

The Free Weights

If the strength training machines look confusing, giant racks of dumbbells, barbells, plates and more may look even more daunting. The free weight section will usually be close to the machines and you may find a variety of interesting equipment here such as:

• Dumbbells
• Plate loaded barbells
• Fixed-weight barbells
• Flat and incline benches
• Olympic-sized bars
• Weight racks
• Bench press stations

I would also include cable or free-motion machines in the free weight section of the gym, simply because cables don’t work on a fixed path, like the machines mentioned above, and are more like free weight exercises since you have to use your own body for balance and support.

If you’re not familiar with dumbbell or free weight exercises, you may think this area is for bodybuilders only. But free weights are great for everyone and you’ll probably find a variety of exercisers there — men, women, young, old, bodybuilders or just regular exercisers.

One reason beginners don’t always start with free weights is because, unlike machines, there aren’t always instructions available for how to use them. If you’re not sure what to do, you might want to hire a trainer to get individualized help.

Group Fitness Classes

Another section that may scare a new gym member is the group fitness area. Most clubs will have at least one studio for classes and, often, this studio will have glass doors and windows so that everyone can see in. That alone is enough to scare some people away, but don’t run off just yet. If you scroll through the classes your gym offers, you may find something you’ve always wanted to try…and now is your chance.

Just a few classes your gym might offer include:

• Step aerobics
• Kickboxing
• Group strength training
• Dancy classes like hip-hop or salsa
• Yoga
• Pilates
• Spinning (on a stationary-type bike)

Your club might also have specialty classes (core workouts, BOSU Balance Trainer classes, boot camp) and they may even have weight loss programs that you can sign up for with a separate fee. And don’t forget, if your club has a pool, they might offer water aerobics as well.

If you’re shy, these ideas might help:

• Watch the class from a distance to get a feel for it.
• Get a friend to try the class with you.
• Get there early and spend a few minutes on a cardio machine to calm your nerves.
• Make friends with someone in the class. Approach someone who looks friendly and ask if he has taken the class before. If he has, admit you’re new and ask for details. Many times, that person will take you under his wing and walk you through the basics.
• Talk to the instructor. Get to class early and introduce yourself to the instructor. He or she will know exactly how to make you feel more comfortable.
• Remind yourself you can always leave if you don’t like the class or it’s a disaster.

Don’t be afraid to try something new. Just make sure you read the class descriptions and choose workouts that fit your fitness level and goals.

The Abs and Flexibility Section

Most clubs will set aside an area for you to stretch and/or work your abs. This is often a favorite part of the gym, but this area can often look a little intimidating with all kinds of contraptions. You might see mats, exercise balls, BOSU Balance Trainers, resistance bands, inflatable disks, balance boards and even giant foam rollers.

Don’t worry…you don’t have to know how to use all those things! But, you do want to make sure you stretch after your workouts to keep your muscles supple and flexible. You don’t need anything other than a mat for that.

Your Biceps

The biceps are made up of a long head and a short head, although both are activated during bicep exercises. The biceps are responsible for elbow flexion, forearm supination (turning your arm in and out) and are also involved in shoulder flexion to a small degree.

Why Should You Work Your Biceps?

Aside from looking great in sleeveless shirts, your biceps are involved in many upper body activities you do each day (picking things up and carrying them, etc.). In addition, your resistance training program should target ALL of your muscle groups, so make sure your routine is well-rounded. Your biceps muscles are fairly small, so keep in mind that you will not be able to use as much weight as you can for your chest or your back.

How Often Should You Train Your Biceps?

Like all muscles in your body, you can perform bicep exercises up to three non-consecutive days a week. If you’re lifting heavy weights, (enough that you can only complete six to eight repetitions) you’ll need at least two days of rest before you perform the exercise again. For this reason, you may only work your biceps once or twice a week. If you’re goal is endurance/lean muscle, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again. Keep in mind that you will use your biceps when performing chest and back exercises as well.

What Exercises Should You Do?

Most bicep exercises are called ‘pulling’ exercises and generally involve curling your hand towards your shoulders as in bicep curls. You can also incorporate wrist curls to work your forearms and you can do these exercises with any type of resistance–dumbbells, barbell, resistance bands, cables or a machine. For specific moves, visit my Bicep Exercises.

• Int/Adv: Perform 1-3 sets of 10-14 reps using enough weight that you can  ONLY complete the desired number of reps.
• Rest at least 48 hours between your exercise sessions to allow your muscles to recover.
• Warm up for at least 5 to 10 minutes before starting your weight training workout
• See your doctor      if you have any medical conditions and modify the exercises as needed to      fit your fitness level.

Chest/Bench Press
Lie on a ball, bench or floor with abs contracted.  Begin with weights straight up over chest, elbows        slightly bent. Bend the elbows and lower arms until the elbows are just        below shoulder level (arms should look like a goal post).  Contract the chest        and push arms up, but don’t allow weights to touch at the top.

Push Ups
Begin in a pushup position on the floor, hands wider than shoulders and      resting on the knees or on a ball for added intensity. Bend elbows and lower into a pushup, elbows to 90 degrees and abs in      tight.  Don’t sag in the middle.  Push back to start and      repeat.

Barbell Row
Holding bar or weights in front of thighs, bend knees and tilt      torso forward to about 45 degrees, abs in tight.      Take the weight out, following line of thighs, then squeeze the back to      draw weight in towards belly button.  Avoid this move if you have      back problems.

Back Extension
Lie face      down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping      head and neck in alignment.  For a challenge, then lift feet off the      ground keeping legs straight (knees don’t have to be together), hold for      2-4 counts, lower and repeat.

Overhead Press
Sit or stand holding weights in hands, elbows bent and weights      next to shoulders.  Straighten elbows and      push weights overhead, palms facing each other and slightly in front of      head.   Lower arms and repeat.

Front Raises
Stand with feet        hip-width apart, abs in and torso upright with medium weights resting in        front of thighs (palms face the thighs).  Lift arms to shoulder level, elbows slightly bent and palms facing the        floor.  Lower and repeat.

Concentration Curls
Kneel or sit in a chair and prop right arm on the inside of right      leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching      the shoulder).  Lower and repeat.

Kickbacks
Bend torso forward until you’re at 45 degrees or parallel to        the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above        hips.  Keep the abs tight and raise torso if this hurts your lower        back or hamstrings.

Dips
Begin        sitting on a step or chair with hands next to thighs.  Balance on        your arms, moving backside in front of the step with legs straight        (harder) or bent (easier). Bend the elbows and        lower body a few inches, keeping the shoulders down and the elbows        parallel to one another and at 90 degrees.  Push back up to        starting position and repeat.

When you’re eating for fitness, though, you have specific aims. First, you want to make sure what you eat gives you steady energy and won’t interfere with your workouts. Second, you want to make sure the calories you eat are nutrient dense, i.e., that the foods you eat have plenty of vitamins and minerals.

A calorie is a unit of energy. Every calorie you eat translates into a calorie you can use, or burn (we often say “burn calories” because calories are kind of like a fire in that they provide your body with heat or energy). You burn, for example, about 40 calories an hour watching TV. Empty-calorie foods are those that often have a high number of calories, but those calories aren’t nutritious, so they can pack on pounds and give you energy but don’t help your body become and remain healthy.

Now, consider that many people eat ice cream when they watch TV. A bowl of ice cream is about 400 calories. You are taking in 400 calories and burning 40 calories an hour.

You see the immediate problem: you’re taking in more calories than you’re burning.

The second problem, though, is that most ice-cream calories aren’t nutritious. Yes, there’s calcium, but other than that, there is a high amount of fat and very little fiber, vitamins, minerals, or antioxidants. If you were striving to eat a nutrient-dense diet and still wanted to eat 400 calories, you could have, for instance, tomato (40 calories) and carrots (30 calories), sprouts (25 calories), grilled chicken (200 calories), and a glass of red wine (90 calories). And if you wanted to splurge and still get a hit of something rich and decadent (like the ice cream), you could have 2 ounces of dark chocolate.

Now, you’ll notice that the second meal is, just that, a meal, while the ice cream is a snack. Also, even if you know almost nothing about nutrition, you know that the vegetables and chicken are better for you than the ice cream. Finally, you might notice that the second meal is larger and probably more satisfying than the ice cream by itself.

• Front raises
• Lateral raises
• Biceps curls
• Tricep kickbacks
• Flyes
• Bent over flyes
• Leg extensions
• Woodchop

Front Raises

Stand with your right foot about two feet in front of your left, toes facing forward. The middle of the band should be under your right foot, with an end of the band in each hand. Your shoulders are relaxed, your torso is tilted slightly forward, and your back is flat. Your arms are down. On an exhale, raise your arms in front of your body to shoulder height. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Lateral Raises

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Keep your shoulders relaxed, and your arms down by your sides. On an exhale, raise your arms out to your sides at shoulder height. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Biceps Curls

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Keep your shoulders relaxed, and your arms down by your sides. On an exhale, bend your elbows and bring your hands toward your shoulders. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Triceps Kickbacks

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Your elbows should be bent and your hands should be by your shoulders. Bend your knees a little and tilt forward from your hips. Now, straighten your arms out behind you, bringing your hands to your hips. Bring them back to the start position. Repeat twelve times. Rest for 30 seconds and do a second set.

Flyes

Lie on your back, with the band under your upper back, an end in each hand. Keeping your arms in a long line, bring your hands up and over your head, squeezing your chest muscles together when you get to the top. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Bent Over Flyes

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Bend your knees a little and tilt forward from your hips, then bring your arms down so they hang. Now, raise your arms up to the side, pulling the band up. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Leg Extensions

Lie on your back, with your lower back pressed gently to the floor and your legs up straight from your hips. Put the middle of the band over the bottom of your feet and hold each end in your hands, so the band goes down the length of your legs. Pull the band a bit to create some resistance, then lift your hips, pressing your feet toward the ceiling and against the band. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Woodchop

Put the band over a top door hinge, then pull an end through the space between the door and the wall so that you’re holding both ends. Stand with your hip near the doorjamb with both hands holding the band near your shoulder. Holding your torso very still, turn toward the door then twist down, bringing your hands to your opposite hip. Return to the start. Repeat twelve times, switch sides, then do a second set on each side.

• Demi pliés
• Sumo squats
• Sliding pliés
• Leg extensions
• Leg lifts
• Hip lifts
• Fireplugs

Demi Pliés

Stand with your heels together, toes out comfortably, abs contracted, shoulders down and relaxed, arms rounded in front of you, and fingertips together. Your inner thighs should be pulled together. Slowly bend your knees and allow your thighs to open without moving any other part of your body. Now, pull your thighs together as you straighten your leg. Repeat twenty times.

Sumo Squats

Keeping your toes turned out, widen your feet so that they are about three to four feet apart. Do not let your hips drop out behind you, and keep your torso straight, shoulders dropped down, and knees straight. Bend your knees and come into a deep squat, with you thighs parallel to the floor. Come up slowly, squeezing your thighs toward the center of your body. Do not let your butt sway out behind you. Repeat twenty times.

Sliding Pliés

Stand with your heels together, abs contracted, shoulders down and relaxed, arms rounded in front of you, and fingertips together. Your inner thighs should be pulled together. Slowly bend your knees and allow your thighs to open without moving any other part of your body. As you bend your knees, slide your right foot out to the right. When you are in deep plié, slide your left foot in toward your right and straighten your knees and pull your thighs together. Repeat to the right again. Repeat twenty times on each side.

Leg Extensions

Stand with your feet together, abs contracted, shoulders down and relaxed, and arms by your sides. Your legs should be pulled together. Lift your right knee without sinking into your left leg. Now, extend your right leg as high as you can (this might only be to knee height). Bend it again without putting your foot on the floor. Do this up to twenty times. Repeat on the left side.

Leg Lifts

Stand in front of a wall with your feet together, abs contracted, shoulders down and relaxed, and arms by your sides. Your legs should be pulled together. Put your hands on the wall, but don’t lean into it. Keeping your right leg straight, put your right leg into a diagonal, toe on the floor behind you. Without changing your hips, lift your right leg up a few inches, then start the exercise: pulse your leg up twenty times from the lifted position. Lower your right leg and repeat with the left.

Hip Lifts

Lie with your back on the floor, knees bent, feet on the floor, and shoulders away from your ears. Keeping your knees together, lift your hips off the floor an inch without letting your back curve. Now start the exercise: lift your hips higher as you squeeze your butt together. Repeat up to twenty times.

Fireplugs

Get down on all fours on the floor. Keeping your right knee bent, lift it a little off the floor and then lift it to the right without straightening it or changing the level of your hips. Bring it down slowly. Do this twenty times and repeat on the other side.

Stay on all floors on the floor. Lift your right knee up a little and then straighten your leg out behind you as you lift it up on the diagonal. Repeat this twenty times, and then do it on the other side.

Just the Facts

Much of the frustration surrounding the abs is due to misinformation and unrealistic expectations. Despite the hard work of trainers everywhere, people still cling to outdated ideas on the proper way to work their abs and get the much-desired ‘six-pack.’ Examining the myths surrounding your abs is the first step towards setting reasonable goals for yourself.

Ab Myth No. 1: Doing Ab Exercises Gets Rid of Abdominal Fat

Unfortunately, spot reduction doesn’t work, either for the abs or for any other body part.  The fallacy of spot reduction assumes that, if you have fat over your abs then exercising the ab muscles will make that fat go away.  While exercising the muscle may increase endurance or strength, it won’t burn off the fat in that area.

The only way to burn fat from your belly is to reduce overall body fat by creating a calorie deficit.  The healthiest way to do that is with consistent exercise (cardio, strength and flexibility workouts) and a healthy, low-calorie diet.

Ab Myth No. 2: Ab Muscles are Different From Other Muscles of the Body

Do you work your abs differently from other muscles in your body?  If so, you’re not alone.  Too often people work their abs every day without rest, hoping to burn the fat off with more exercise.  But, your abdominal muscles are just like every other muscle in your body, so you should train them the same way you would train, say, your biceps or your chest.  That means strength training 2-3 times a week, with rest in between and a variety of exercises to target different areas of the abs.

Try dynamic exercises that focus on core strength and that involve your stabilizer muscles; the muscles you use all day long to hold your body in place. One of these is the plank: get into pushup position and hold it for as long as you can, keeping your belly tight and your body straight. Don’t hold your breath. For a more advanced version, try it with the stability ball.

If you need more challenge, try this difficult exercise:

Lie on the floor with your legs up (straight or slightly bent) and aim soles of your feet at the ceiling. Imagine that you’re holding something fragile on your feet, like a tray of glasses filled with water.  Lift the ‘tray’ straight up towards the ceiling until your hips are off the floor.

The trick to your abs is to realize that strength training IS important to keep your belly strong, but ab exercises aren’t magic. Incorporating ab exercises into a complete routine is the only way to the wonderful world of six-packs. And, even if you don’t make it there, don’t worry. The rest of us haven’t either.

Do you ever do zillions of reps to work your abs? Haven’t we all? As you’ve read in the last few pages, your abs are just like every other muscle in your body. That means, you should train your abs the same way as the rest of your muscle groups. Ask yourself this question: would you do 100 bicep curls? Of course not, right? That makes no sense! Same thing applies to your abdominals. To make strength gains with your abs, you have to follow the same principles that apply everywhere else.

That means you have to overload your muscles. The reason we feel the need to do so many reps is that we’re not working them hard enough, usually because of improper form. If you have to do 50 or more crunches before you feel fatigued, slow down and concentrate on your technique and having good form.

Do a variety of exercises to target your rectus abdominis,obliques and transverse abdominis. Don’t just think of your abs as a way to look great…remember that their purpose is to support your spine and help you have good posture.

If you need more difficult exercises, consider getting a stability ball.

When you watch television, it seems like the models, actors and stars have fabulous bodies with lovely flat bellies, doesn’t it? And many of them do, but what you may not know is that “…for many people it’s not physiologically possible to achieve a flat-stomach.”

Let’s face it: the factors that dictate how our bodies look are too many to keep track of. Age, genetics, gender…all of these decide what your body and, therefore, your tummy, look like. Women, in particular, tend to store fat around the lower belly area causing that annoying lower belly pooch. Men tend to store fat around the middle, causing that annoying spare tire effect.

Yes, you can exercise and reduce your body fat, but you can’t choose where you lose fat.  To get six-pack abs, you may have to drop your body fat to a level that is either a struggle to maintain or downright unhealthy.  Many of us have the goal to get six-pack abs but most of us will find it difficult to reach that goal.

If this is true for you, trying to reach an impossible goal is only going to make you crazy. Set reachable goals for yourself and make friends with your belly.  Remember that we all have flaws and perfection isn’t an option unless you head to your nearest surgeon.  Instead of doing that, challenge yourself by taking care of your body and accepting it–good, bad and ugly.

The infamous infomercial rears its ugly head. The latest trend is to create bizarre gadgets, call them ab machines and sell them to you for hundreds of dollars, guaranteeing weight loss in a very short amount of time. First, don’t believe it! As the saying goes, if it sounds too good to be true, it probably is.

Second, you don’t need special equipment to work your abs. You can do a wide variety of ab exercises with just your body weight or with an exercise ball, which is often much cheaper than the gadgets you see on infomercials.

Conclusion: you’re better off buying equipment that has multiple uses.  Ab machines only work the abs, but things like dumbbells, an exercise ball, resistance bands, etc. can be used to train your entire body.

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

Captain’s Chair Leg Raise

The captain’s chair leg raise is the second most effective move for the rectus abdominis as well as the obliques.  You can do a variety of exercises on the captain’s chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms.  The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up.  Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

1. Stand on the chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don’t arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis.  What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches.  On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a nice bonus that floor crunches don’t always offer.

How to:

1. Lie on the ball, positioning it under the lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It’s similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

How to:

1. Lie on the floor and extend the legs straight up with knees crossed.
2. Place your hands behind the head for support, but avoid pulling on the neck.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.

Torso Track

The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far.  In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.

How to:

1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can.
3. If you collapse in the middle and feel it in your back, you’ve gone too far.  Shorten your range of motion as needed to protect your back.
4. Contract the abs to pull your body back.
5. Add tension by using more tension chords.

Long Arm Crunch

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you.  This adds a longer lever to the move, adding a bit more challenge and difficulty.  This move also emphasizes the upper part of the abs, although it’s important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis.  While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck.  If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. You can add intensity by holding a light dumbbell if you need more of a challenge.

Reverse Crunch

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis.  With this move, you’re curling the hips off the floor, so you’ll feel this in the lower part of the abs.  The key to this move is to avoid swinging the legs to raise the hips.  This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

How to:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Crunch With Heel Push

The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.

How to:

1. Lie on your back with the knees bent and the hands gently cradling the head.
2. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.
3. Try not to pull on the neck with your hands, but lightly support your head.
4. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.
5. Lower and repeat for 1-3 sets of 12-16 reps.

Ab Roller

The Ab Roller is number 9 for targeting the rectus abdominis and you’ve probably seen this around the gym (or under your bed) for the last several years.  What’s nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches.

How to:

1. Sit on the Ab Roller and grab the bars in each hand.
2. Contract the abs and rock forward, originating the movement from the abs rather than using momentum.
3. Release and repeat for 1-3 sets of 12-16 reps.
4. Go slowly to reduce momentum.  Try to focus on the abs rather than pushing with the arms.

Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.  This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength.

How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.