Tighten up your bod for beach season

By Daisy Carrington | dcarrington@am-ny.com

4:23 PM EDT, May 13, 2008

(Photo 2 of 3): Brendan Comer, a trainer at Peak Performance on West 21st St., demonstrates Prone Supermans, part of Abs of Your Dreams. (Photo by Jefferson Siegel / May 13, 2008)

Beach season's around the corner, which, honestly, is a mixed blessing. Sure, you can finally frolic in the surf, but the moment of truth comes the second you don that bikini. Your thunder thighs and jelly roll will testify to how successful that New Year's resolution really was. Fortunately, there's still time to get the beach body of your dreams. According to Brendan Comer, a trainer at Peak Performance in Chelsea, "aside from aesthetic appeal, your abdominal muscles serve you functionally on a day-to-day basis, keeping your posture and organs in correct alignment." Comer has devised a workout to strengthen your abs (and organs) in time for the summer.

1. Stability ball ab roll-ups

Start by kneeling on the floor with a stability ball in front of you. Position yourself so that you are lying on top of the ball and reach forward slowly, walking your hands out as the ball rolls itself down your thighs. Make sure your shoulders are aligned over your hands, then contract your abs and bring your knees to your chest. Pause momentarily, then extend your legs back to their original position. Depending on your strength, perform 3-4 sets of 15-25 reps.

2. V-ups

Lie face-up with your legs extended straight out and your arms extended overhead. Try to "tuck" your ribs into your pelvis by bringing your extended limbs together. This is done by squeezing your abs together while raising both your arms and legs over your head. Ideally, your arms and legs should touch, pause momentarily, and then returned to their original position, depending on your strength and flexibility. Perform 3-4 sets of 15-25 reps.

3. Prone supermans

Start in a push-up position, with your spine neutrally aligned and your shoulders positioned over your hands. Extend your right arm out in front of you so that it's parallel with the floor. Repeat with the left arm. After several repetitions (try 10 on each side), try simultaneously raising the opposite leg while raising your arm. Repeat on the opposite side. Perform 3-4 sets of 15-25 reps.

4. Bosu ball push-ups. For this move, try doing push ups on the flat side of the Bosu (so the rounded half circle is on the floor). Place your hands on the edge of the Bosu and get into the push up position (beginners can be on their knees for the push up position). Try to stabilize, then do your push up. You'll feel it in your abs more than doing standard push-ups. If you want to really challenge your abs, lift up one leg and do your push ups that way. Perform 3-4 sets of 15-25 reps.