Whip your Abs into Shape

<p>If your routine of crunches isn't giving you the midsection you want it might be time to revise the routine. Performing the same workout over and over doesn't challenge your muscles. <p> Do three sets of 15 repetitions of these intense moves twice a week. When they start getting easier, work up to four sets per session. <p> Pilates Power <p> Lie on your back, legs extended and together. Lift your head and shoulders, pull in your abs and raise your legs about 60cm off the ground. Your arms are raised next to your thighs. <p> Press your hands down then back up quickly for as many counts as possible, working your way up to 100 counts. <p> Max the Move <p> Lower your legs 10cm when you reach 50 (or halfway). <p> While doing this exercise, tuck in your navel - this will activate your core and protect your back. This exercise can be difficult at first, so break it up into 20 or 30 counts before trying the full 100. <p> Lower Body Twist <p> Lie on your back with your legs raised and feet flexed. <p> Contract your abs and press your upper body against the floor as you bring your legs down to the left, 3cm off the floor. Return to the starting position. Repeat on the opposite side. <p> Max the Move <p> Do 20 repetitions to exhaust your muscles. <p> This is a good core and oblique (side-muscle) workout, and is also good as a lower-back stretch. <p> It's safer to bend the knees a bit, or to use an exercise ball under your legs for support, with your legs at a 90° angle. <p> Seated Knee Raise <p> Keeping your back straight, place your palms on the floor behind you and lean back. Bring your heels together and knees to your chest. <p> Tighten your abs and straighten your legs. Return to the starting position and repeat. <p> Max the Move <p> To engage your lower abs, don't rely on your hands to support you. <p> This exercise puts pressure on the lower back, so don't drop your legs too low, as this adds more pressure. <p> Get Lean <p> Eating well is as crucial as working out. These protein-rich foods will keep you full, help build muscle and break down fat. Here's how to sneak them into your diet. <p> Beans <p> Toss your favorites (chickpeas, kidney beans) into a salad. <p> Low-Fat Dairy <p> Layer cucumber slices and low-fat cottage cheese on whole-wheat toast. <p> Whey Protein <p> Dip fresh vegetables in soft ricotta cheese. Ricotta is made from whey protein. <p> Sandra Prior runs her own bodybuilding website at <a href="http://bodybuild.rr.nu" target="blank">http://bodybuild.rr.nu</a>. <p> <p></p>