I'm wondering how long it would take for me to get a flat, muscular looking stomach. I'm athletic and active but nothing seems to work. What exercises do you suggest, how many times, how long should I do it, etc.? Also how long will I have to do it before I start to see results?

--iwazcrzy

Sometimes we have to change our routine around to get our muscles to respond to the workloads we place on them. If you've been using the same ab routine for a while, it's time to modify it. If you don't have any lower back problems, you can try some of the more strenuous abdominal exercises.

Some of these exercises you'll be able to do on your own, some require a medicine ball, and some a partner or a trainer. Misery loves company, so teaming up with some one to train abs is a perfect solution.

Treat abdominals like any other muscle groups you train. By that, I mean don't spend thirty minutes on an ab routine, and don't train your stomach muscles everyday. All muscle groups need at least one day's rest between workouts to allow repair, recovery, and growth.

Here are some suggestions:

• Lie on a bench. Reach over your head and hold onto the bench. Raise both legs in the air until your toes point at the ceiling. Keep both knees slightly bent. Raise and lower your hips, keeping them from touching the bench.
  
  
• Sit on the floor with your knees bent, and hold your arms straight in front of you. Keeping your arms low, lean back until you're halfway to the floor. Lift your feet off the floor and extend your legs until they are straight. (Keep your legs low.) Hold for up to 30 seconds and then repeat.
  
  
• Sit with your knees bent, and your feet flat on the floor. Cross your arms over your chest so that your hands rest on the opposite shoulders. Keep your back straight and lean back. Gently twist from side to side. NOTE: There should be absolutely no movement from the waist down. If this exercise is performed correctly, there should be a minimal range of motion (only a couple of inches to each side).
  
  
• Lie on the floor with your knees bent. Raise your legs so that your hips and knees are bent at 90 degrees. Place your hands behind your head, keeping your elbows on the floor. Twisting from the waist, bring your right elbow towards your left knee, and at the same time, extend your right leg. Your left elbow should remain on the ground. Complete the set on one side then change to the other. Note: Do not alternate every other one.

The following exercises require a medicine ball, a partner, or both:

• Sit on the floor with your knees bent and your heels on the floor. Lean back until you're halfway to the floor. Have your partner toss you the medicine ball. Maintain your position and toss the ball back as hard as you can. To increase the difficulty, bring the ball over your head before you toss it back.

  
  If a partner isn't available, toss the ball straight up in the air yourself and catch it while maintaining the same torso position.

• Lie on your back with your knees bent. Hold a medicine ball behind your head and move to a sitting position. If the medicine ball is too heavy, sit up while holding the ball on your chest. If there is no medicine ball available, substitute a 5 or 10 pound plate.
  
  
• Sit on the floor with your knees bent, and your feet flat on the floor. Hold a medicine ball with your arms straight out in front of you. Lean back halfway to the floor, and turn your upper body to one side, touching the ball to the floor along side of your hips. Turn back to the center, and continue to the other side. Note: there should be no movement from the waist down.

For more stomach solutions read, Stronger Abs and Back by Dean and Greg Brittenham, Human Kinetics (www.humankinetics.com).

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