Cover Story: Get Abs Fast
Whether you’re a homebody or a gym guy, one of these three routines will lead you to six-pack stardom
by Myatt Murphy

Strategy: In-Home Pilates-Based Workout
Working out at home may feel limiting to some, but for others, it offers the greatest amount of freedom. Being away from prying eyes can allow you to try abdominal exercises you might otherwise feel too self-conscious to do in public--movements that may look silly, but are guaranteed to put your abdominal muscles through paces most basic ab moves can never touch.

This at-home routine is derived from Pilates, a series of floor exercises that force you to hold specific positions which develop strength, flexibility, posture and coordination. But as esoteric as these movements may seem, “they’re actually more rooted to the real-life use of your abdominal muscles than your average exercise,” says Ed Morand, A.C.E., N.A.S.M., Pilates instructor at the New York Sports Clubs/Town Sports International in New York City.

Every Pilates move requires a set of tight, strong abs simply to hold yourself in the starting position. The continual tension on your abs keeps your midsection muscles working overtime to maintain your posture, which lets you reap even more six-pack success from every exercise on offer here.

Morand offers the following three positions for developing abs of steel without needing anything but a mat, a few minutes to spare, and the dedication of a pit bull.

The Exercises
1. TEASER (upper/lower abs, internal/external obliques) Lie on your back with your knees drawn up and your arms down at your sides (1a). Slowly stretch your legs out so they are above the floor at a 45-degree angle. As you go, raise your upper body off the floor so that your torso is also held at a 45-degree angle. (You should look like the letter V.) Draw your hands up alongside your legs--without touching--as high as you can toward your feet (1b).

Hold this position, then slowly raise your arms up and over your head until they are in line with your upper body (1c). Slowly sweep your arms back down in front of you (1d), toward your ankles; then keep your hands close to your legs as you lower both your upper and lower body down to the floor (1e) and repeat.
(Note: To protect your lower back, always be sure to use a padded mat when performing any exercise that requires you to sit, kneel or lie on the floor.]

2. CORKSCREW (transverse abdominal muscles, internal/ external obliques, rectus abdominus) Lie on your back with your knees drawn up, arms down along your sides (2a). Extend your legs straight with your feet together, your feet pointing toward the ceiling (2b). (If you suffer from a tight back, you can bend your knees slightly as long as your thighs are perpendicular to the floor.)

Keeping your head and shoulders on the floor, slowly rotate your feet (or knees, if your legs are bent) clockwise as if you’re drawing a circle in the air (2c). Bring your feet back to the center, then rotate them counterclockwise (2d). Then bring your feet back to the center again. (Imagine drawing a sideways figure 8. The larger the circle you can draw, the harder and more effective the exercise.) Repeat for eight circles on both sides.

(Tip: “Resist the urge to extend your arms out to the sides for balance,” says Morand. “Keeping them close to your sides places more emphasis on your abdominals.”)

3. EXTREME (lower abs, transverse abdominus) Lie on your back with your times up, arms at your sides (3a). Slowly extend your legs out and up until they are straight and 45 degrees above the floor. Simultaneously, curl your shoulders and lower back off the floor, extending your hands toward the outsides of your feet so that your arms are straight out in front of you (3b).

Holding this position, slowly draw your left knee into your chest (3c), then extend your left leg back out (your right leg should remain stable throughout the movement). Repeat seven or eight times with your left leg, then perform the same knee-to-chest motion with your right knee for the same number of reps.