Stand-up abs: top trainer Ellen Barrett demonstrates her variation on the crunch

ELLEN BARRETT WANTS TO know where it's written that you need to be on your back to work your abdominals. "Doing abdominals in a standing position is much more functional," says the star of more than a dozen exercise videos, including Crunch Fat Burning Pilates. "It challenges all of your core muscles to work together as it promotes balance and better body awareness."

Barrett designed this month's trademark move, the standing oblique crunch, as a solid intro to standing abdominal work. It's one of her favorite core moves because it builds strength and promotes balance without compromising posture. "You don't have to round your shoulders or pull on your neck as you do with crunch-type exercises," she notes.

Barrett recommends doing one to three sets of this exercise, eight to 15 reps per side, per set, as part of your overall abdominal training program. Do this twice a week and you'll be rewarded with a stronger, more toned middle that can stand up to any challenge.

STANDING OBLIQUE CRUNCH

SET UP: Stand tall with your heels together and your toes apart and angled outward at 45-degree angles to your body. Raise your right arm up so that it's directly over your shoulder and your palm is facing in. Extend your left arm out to the side at shoulder height, palm facing down. Pull your belly button in toward your spine to contract your abdominal muscles, drawing your tailbone down toward the floor.

ACTION: With a pointed toe, lift your right knee up to the side as you draw your right arm down and point your elbow toward the floor, slightly bending your middle sideways until your elbow touches your thigh a few inches behind your knee. Hold a moment to feel the contraction through your middle and slowly return to the start. Complete reps and repeat on the other side. If you're doing multiple sets, continue alternating left and right.

VARIATIONS:

* Wear a cuff weight on your wrist, ankle, or both to add resistance and make the move more challenging.

* If you find this move too difficult, keep your foot lifted slightly off the floor and bend your arm and from the middle only.

RELATED ARTICLE: TIPS:

* Your extended arm helps you stay balanced as you move, but if you're having trouble holding yourself steady, rest your hand lightly on a sturdy object for more support.

* Maintain relaxed shoulders throughout. Don't allow them to drift up toward your ears.

* Your shoulders and hips should remain square and facing forward; try not to twist your body as you move.

* As you bend sideways, pull your abs strongly inward and exhale through your mouth to involve the deepest abdominal muscles.

* Don't allow your abdominals to collapse at any point as you bend.

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group