Sit-Ups Are Just the Beginning for a Flat Middle

As we launch into a new year resolving to get more fit and trim, people are trying to crunch, curl and twist their way to flatter stomachs. But that lower belly paunch that spoils your profile when you look in the mirror can be tricky to get rid of.

Done alone, all the sit-ups in the world are not going to shrink that paunch to improve your profile or even help your posture. That’s because they only work to bend and twist your body in the forward direction.

But that is just part of the story. Among the key midsection muscles is the transverse abdominis, deep in the lower section of your abs. It acts as a girdle, wrapping around your front torso. It also plays a major role in your breathing and in supporting your lower back. You can feel it contract when you cough or when you exhale and pull your navel to your spine. Getting it strong is the key to flattening your lower abdominal wall.

Another part of the story is developing a strong back. By overemphasizing the ab muscles, you can end up with an imbalance in which the back muscles are not strong enough to match the front muscles and you are at risk for back injuries. So what you want is to train the torso as a whole unit. I find it helps to think of your trunk as a cylinder with your spine running up the center. You not only need the abdominal and back muscles to bend, flex and twist your spine in all directions, you also need them to support your spine in an upright position and hold your belly flat.

Here’s a little torso-toning drill for those who spend a lot of time in city traffic. Sit upright in your car and don’t lean back against the seat. Imagine that you are keeping the cylinder of your torso in a straight upright position. For 30- to 60-second intervals, as the car accelerates and brakes, use your trunk muscles to keep your body erect and your spine stabilized.

My favorite all-in-one exercise for safely working your torso as a whole is the “Dead Bug March.” It strengthens your back muscles as they work to stabilize your spine against the movement of your arms and legs. It also tightens and tones the lower section of your ab muscles, creating a natural girdle effect to hug your spine when you are standing up. In this exercise, your back is supported by the floor and you don’t lift your head, there is no risk of back or neck strain. You can do it any time, anywhere, with only your body’s weight as resistance.

The Dead Bug March

A. Lie on your back, bending your knees with your feet flat on the floor. Place your hands at your sides.

Begin by inhaling deeply, now exhale completely and at the end of the exhale imagine pressing your navel through your back to the floor. Keep your abdominals contracted and your back in contact with the floor throughout the exercise.

B. Lift your right leg, keeping your knee bent and move it up directly above your right hip. At the same time, raise your left arm overhead. It should stay straight, with your upper arm next to your ear. Hold this position for about two seconds. Now alternate sides, creating a rhythmic pattern as you simultaneously lift the opposite arm and leg.

Throughout the exercise, your back muscles need to stay in contact with the floor and your abdominals should remain firm and flat. Keep doing the “march” for 30 seconds. As you get stronger, continue the movement for up to a minute and put less weight on your feet, just tapping your heel on the floor as you raise the opposite leg and arm.

As you strengthen your midsection, don’t be surprised to find that all kinds of activities--from skiing to hiking to carrying groceries--get easier to do. And if you happen to glance at a shop window as you run your errands, you’re sure to be pleased with the new, more streamlined profile you see reflected there.

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* Karen Voight is a Los Angeles-based fitness expert whose latest videos are “Ease Into Fitness” and “Yoga-Sculpt.” Her column runs the first and third Mondays of every month. You can contact her at [email protected].

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* San Francisco-based journalist Joan Voight contributed to this column.