Nonstop abs

In about the time it takes you to order and pick up a burger and fries at a fast-food joint, you can complete a full ab workout that trains all areas of your midsection, top to bottom. Now before you start with the excuses, I need a commitment from you: Give me just five minutes, max, and you'll be on your way to flatter, tighter abdominals.

One unique characteristic of this ab workout is that it's nonstop. You'll keep going for all five minutes, which is a lot tougher in my opinion than doing 500 reps in, say, sets of 20. Why? Because you don't stop. That's the tough part, but it's also a crucial component if you want to improve your waistline. And it's one heckuva lot better than downing that fast food, which you know has an eye on your midsection, too.

If you're new to this kind of abdominal work, don't feel bad if you don't last the whole five minutes. At first, just go for only a minute or two, then take a short rest and start again when you're ready. For intermediate-level trainees, you'll be challenged to complete the five-minute ab-training circuit, and advanced-level athletes should choose more difficult exercises and work on building up to 15 minutes. In my body-sculpting class, we do at least 15 minutes of nonstop abs. I have some of these women in my classes, and they have amazing abs. You can get there, too, but it all starts here and now with these five simple movements.

Guidelines for Fabulous Abs!
• Having defined abs is a lifestyle choice. You have to make the commitment to stay on a complete fitness program that includes resistance training, cardio and a healthy diet. This isn't a huge commitment in terms of time, but you need to be disciplined.

• Do as many reps as you can, but use a smooth, controlled motion, not a jerky movement. This isn't a race. Use correct form and feel your abs really work.

• Keep your head supported and in alignment with your spine (not flexed forward or extended backward) as you execute these movements. Unless otherwise indicated, use your hands only to support your head.

• Hold the peak contraction briefly before releasing.

• Follow this ab workout three times a week, giving yourself at least a day's rest between training sessions.

• Don't forget the importance of warming up and stretching before and after your workout. Stretch both your lower back and abdominals.

• Ab training is only one facet in slimming your waistline. You should eat a nutritious, low-fat diet with the right amount of calories (compared with how much energy you're expending). Cardio is another key because it helps burn unwanted bodyfat and calories. Do an aerobic activity you enjoy for about 30 minutes 3-5 times a week. Don't underestimate the power of intensity. Start off slowly and work your way up until you can train at a fairly difficult level, which burns more calories than going at a slow pace.

• The toughest aspect for women regarding abdominal training is commitment. Women, perhaps because of conditioning, often don't push as hard as men. I always try to get women to think like men. During training, I'll say: "Think like your husband or your boyfriend. He goes all the way."