by Joseph Hadad

With less than a month left until Passover, it’s time to get hardcore–or rather, get a hard core. By core, I mean abs, back and your waist. The study of pilates is based on strengthening your torso because that’s where your energy, balance and grace come from. And let’s face it, the midsection is one of our biggest problem spots. Packing on weight around the belly is largely attributed to sugar, so as a first measure, trim carbs from your diet. Replace those empty calories with a high-protein food. And while you’re upping your protein, up your exercise. Go for longer runs, tack on an extra 10 minutes to your bike rides or walks, and increase the intensity. In terms of weights, add a few more reps, but don’t necessarily increase your resistance. And to emerge with a nicely defined six-pack, it’s time to zero in on your lower abs with these simple moves that are bound to get you results.

Leg Raises:
Lie flat on your back and put your hands right under the lumber spine to lend it extra support. Kick your legs straight up in the air, and on the exhale, lower both legs down. As you lower your legs, press your lumber spine against the floor. Focus on using your abs to move your legs–not your back.

The lower you go with your legs, the higher the risk of lower back injury–but also the better the results. To protect your back, rest both feet on a fitness ball, a chair or a step-stool, and lift both legs from it.

Do three sets of 15 reps.

Bicycle:
To work your obliques (or sides), lie flat on your back, place both hands behind your neck and raise legs straight up in a bicycle position. With one knee bent and one straight, twist from side to side, touching one elbow to the opposite knee, and vice a versa. Make sure to keep your shoulders off the floor, which also ensures you’re working on your upper body. Also, keep your abs contracted or scooped out the whole time. Because you’re twisting fast, this is a high-intensity toner.

3 sets of 15 reps.

Ball Twist:

To whittle your waist and firm your abs, take a three-pound ball, sit on the floor with your knees together and bent and your feet off the floor. Holding the ball and balancing with your feet off the floor, twist from side to side, making the ball touch the floor on each side. Because you’re using your abs to keep your feet off the floor, and using your waist to move from side to side, you’re using two muscle groups at once–and getting more than your money’s worth.

Do a set of 30.

Leg and Arm Raises:

Get down on all fours, keeping your back straight, your head facing down and your neck aligned with your spine. Lift your right arm straight out front and left leg, straight out back so you’re forming a straight line. Hold it for two, contracting your abs, and switch. Exhale as you lift your limbs out, inhale as you bring it back to the starting position.
Do a set of 20.