April 2002

The question-of-the-month for April comes from Dirk in Washington, a 19 year old  who wants to know how to get lean abs.  His question is:

Dear Mike:

I'm writing you because I've always had trouble getting my abs to show.  What advice do you have for me to get that lean look?  Thanks.  

Dear Dirk:

Thank you for your great question.  Everyone wants great-looking abdominals, but most people don't understand how to get them.  One of the problems may be all those infomercials claiming to have products that specifically target the abs and will give you that six-pack you've always wanted.  These infomercials are basically saying you can spot reduce, which is absolutely NOT TRUE!   Yes, resistance training is a critical part of achieving great abs, but only a small part.  There are three keys to getting lean abs:

	Resistance Training
	Aerobic Activity
	Low-Fat Diet

You must incorporate all three of these factors into your fitness program to get lean abs.  With that being said, I have outlined below a resistance training program that will help build your ab muscles.  But remember, you must also eat a low-fat diet and do cardio! 

Ab Training Program: 4 times per week, alternating 2 days with the Heavy Program and 2 days with the Light Program.

Heavy Program

	Weighted Crunches: 3 sets, 15-20 reps
	Medicine Ball Decline Crunches: 3 sets, 20-25 reps (Note: You will need a partner for this exercise.  Using a decline bench, your partner will throw the ball to you when you are in the up position.  You will hold onto the ball during the decline and throw the ball back to your partner on the way up.  He will throw the ball back to you immediately and you will continue this for 20-25 reps.  You will want to get in a throwing 'groove' with your partner and keep tension on the abs. If you don't have a partner, just do weighted decline crunches).
	Weighted Rope Crunches: 3 sets, 20 reps

Light Program

	Hanging Leg Raises: 4 sets, 30-50 reps
	Bicycle Crunches: 3 sets, 50 reps each leg (Position yourself on the floor in a crunch position with your hands behind your head and your legs out in front of you slightly bent and not touching the floor.  Bring your upper body slightly off the floor and touch an elbow with the opposite knee and alternate).
	Non-Weighted Decline Crunches: 3 sets, 30-40 reps

Good luck, Dirk, and thanks for your question. 

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.