Well-defined abs are common in bodybuilding, but few people actually have a tight, "vacuumed waist" – one that doesn't just look like a thick wall of bricks. Fortunately, there's one movement that develops this look more than any other.
The Pulldown Crunch
- Seat yourself in a pulldown machine and grab the bar overhead as if you were going to do pulldowns.
- Inhale very deeply and suck in your stomach as hard as you can. Try to push your abs against your spine.
- Next, blow all your air out as you crunch down. Contract hard and really try to "cramp" your abs. Hold that bottom position for a beat or two and squeeze. It's a small movement, but do it right and your abs will be on fire.
- Do sets of 10 to 12 reps as often as you like.
These are excellent for gaining control of your abs and for those who suffer from abdominal distention.