2 years ago
Nisfit
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Flat Abs for Summer Workout
Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season!
Reverse Crunch:
Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest.
Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes.
Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth.
Repeat this as many times as you can in 60 seconds.
Forearm Plank:
Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air.
Hold in this position for 60 seconds.
Russian Twist:
Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.)
Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor.
Step 3: Now inhale slowly and rotate your torso back to the starting position.
Repeat by rotating torso to the left side.
Bicycle Crunch:
Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor.
Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left.
Continue alternating sides for 60 seconds.
Pilates Sit Up:
Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders.
Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position.
Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition.
Do as many sit-ups as you can in 60 seconds without losing the proper form.
Crab Twist:
Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out.
Step 2: Crunch diagonally, bringing your right knee to your left elbow.
Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
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@erika235 I would suggest focusing on lower ab workouts! That might be a good question for @GetFitwithAmy!
2 years ago·Reply
@goldmanbailey Agreed, but if you work to lose body weight all over (eventually you'll have to lose tummy weight, right?) the muscles underneath will be toned and flat. That is why mixing cardio and strength training is so important!
2 years ago·Reply
thanks will deffinately try them as my belly is too fat
2 years ago·Reply
love this one!
2 years ago·Reply
10
Has anyone tried this workout for a month? Does it actually work?
10 months ago·Reply