The Ab Wheel, a simple piece of equipment to strengthen the abdominal area. You can find the Ab wheel online or at your local fitness store for under $9.00. This thing has been around for years, yet I rarely see anyone using them.

While using the Ab Wheel you engage muscles thought your midsection, erector spinae, hip flexors and extensors. This is an exercise that will strengthen your core, but does not burn fat. Be sure to get your cardio in if you are trying to build magazine cover abs.

To begin, put a hand on each grip, kneel down and combine your knees on the floor. Be sure to lock your arms while holding the ab wheel at your knees. Slowly, roll the wheel out away from your knees until your arms are perpendicular with the floor.

Avoid touching the floor. Keep your entire body 2-5 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back. Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 10-12 repetitions equal one set. Get started!

For a good visual on how to perform this exercise, view this video.

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Of course the key to starting the morning right is ensuring you get enough sleep.

This seems like a simple task, yet so many athletes get this wrong, or have a misconception of sound sleep. It is critical to achieve between 6.5 and 7.5 hours of sleep per night. Experts challenge study linking sleep, life span.

3 things that help get a good night sleep

1. No eating 2 hours before bedtime. A full stomach can result in discomfort, causing a restless night. Avoid stimulates 4-6 hours before bed, caffeine, alcohol and nicotine just to name a few.
2. When you are tired go to bed. If you start falling asleep on the couch at 8:30 go to bed- don’t try to get to sleep at a certain time, just go when your body tells you.
3. No interruptions. This is difficult if you have children or something else that will awaken you during the night. Turn off all light sources in the room, close the blinds and enjoy the darkness.

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Yes- running is a great workout for your abs, but there are many other great exercises you must do to strengthen your abs/core.

The most important result of a strong core is stability. As you run, all of your movement originates from your core, thus validating the statement, “The core is really the key part of the body in any sport,” says Mike Huff, coordinator of sports performance at Duke University. Being able to maintain good posture through a strong core will enhance performance and decrease injury. The deep abs, made up of the transversus abdominis (TVA) and internal obliques, are the keystone for core stabilization. Unfortunately, running bio-mechanics expert Michael Fredericson, Ph.D, found that about 90 percent of runners have weak abs leading to faulty running patterns.

If you keep a strong core and flat belly all year, you never really have to worry about getting in shape for the beach. Trust me on this one- its way easier to keep your abs in shape all year vs. diet and train for a specific event.

Here are my top 3 exercises for a strong core, plus six pack abs.

*Work your abs every other day- this is critical.

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