Are crunches making your belly bulge?

I read some of the most DISTURBING information the other day.  Could my crunches and sit ups really be making my tummy protrude? Could I have been sabotaging myself AND torturing myself at the same time? It seems so.

Now, I know that the transversus abdominis muscles are the ones that hold in your torso and stabilize your spine. They pull in your middle like a corset and support your back! I even posted about them in Lose your belly.

Now, what I DIDN'T know is that the muscles you're working when you do crunches or the classic sit up - the rectus abdominis and the external obliques - share a similarity to your muscles in your arms, legs, or back - namely, they're all made of muscle fibers that sit near the surface. And just as countless biceps curls will result in larger biceps, countless sit ups will result in larger, not smaller, abs. Then, if you happen to have a large layer of fat on top of those outer muscles, the muscle will push the flab forward. YIKES!

I read this in Look Better Naked and when I read it, it was like a light bulb went off. No wonder some super thin and fit women have the muscle pooch! 

So, work the transverse muscles and leave the crunches for the six pack abs once you've lost the fat!

Shortcut to a firmer body

This hard-working move saves you time without sacrificing results.

The payoff - Master this exercise - the overhead press and lift - and you'll be rewarded with sexy shoulders, stronger legs, a more toned backside, and better balance. Combining upper - and lower - body moves shaves minutes off your routine but also requires you to really concentrate on form (you'll fall over if you don't). Your legs, hips, and core have to work to synchronize the movements, so you target almost your entire body in the time it takes to complete a single exercise.

How to do it

• Hold a 6-pound weighted ball in both hands a few inches in front of your chest, and balance on left leg. Tighten abs and draw your shoulders back and down.
• Lower into a half squat on left leg, keeping torso tall, right knee bent (A).

Straighten left leg as you press ball overhead and extend right leg behind you, toes pointed and several inches off the floor (B). Think about creating a line from your right heel to your hands. Return to a half squat and repeat. Switch legs to complete set. 

For best results

• Do 3 sets of 12 controlled reps twice a week as part of your regular strength-training program.
• To make it harder, hold a heavier ball or extend your lifted leg in front of you as you squat on the other leg.

Mistakes to avoid

• Don't shrug your shoulders toward your ears, which decreases the work for your deltoids.
• Don't lift your leg too high or extend your arms behind your ears; both can stress your spine.
• Don't lock or hyperextend your standing leg, which can strain your knee and make it more difficult to balance.

Lose your Belly‏

15 Minute workout - Attack your core with this middle-whittling routine.

The following moves target your entire abdominal wall, especially the transverse abdominis - the midsection muscle that pulls in your belly like a corset.  And this workout does more than just firm your core: You'll feel it (and see results) in your shoulders, legs, and glutes as well.

Complete these moves in order, resting for 30 seconds between exercises.  Repeat the circuit so you do two sets of each move.  Do the workout two or three times a week, on nonconsecutive days, and you won't need your Spanx this season!!

Four moves to a tighter core.
Move #1 - Plank with Glute Squeeze
Get on the floor, prop yourself up on your forearms, and flex your toes.  Your body should form a straight line.  Contract your abs and glutes - tightly.  Hold this for 15 seconds, then rest by lowering your knees to the ground for five seconds.  That's one rep. Do 10

Move #2 - Oblique V-Up
Lie on your left side, legs angled 30 degrees from your hips.  Rest your left arm on the floor and put your right hand behind your head  (a). Lift your straight legs off the floor, bringing your torso toward your legs (b). Slowly return to start. That's one rep. Do 15 to 25 reps on each side.

Move #3 - Rotating Superwoman
Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground (a). Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you're flying (b). Hold for 15 seconds, then roll back. That's one rep. Repeat five or six times.

Move #4 - Rock 'N' Raise
Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet touching (a). Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor (b). Slowly return to start. That's one rep. Do 15 to 25.

Ab Toner with a Twist

Plank with leg raise
Works core, butt, arms, and chest

1. Get in modified plank position, balancing on your feet and forearms, with elbows aligned under shoulders and palms on the ground. Make sure your abs are pulled in tight.
2. Bend right knee 90 degrees, foot flexed. Keeping hips squared, press right foot up.
3. Lower right leg (but keep your knee bent) and repeat. Switch sides to complete set.
4. Do 3 sets of 10 to 12 reps.