flat abs
Don’t wait until tomorrow to start a new year resolution!
These flat ab moves along with a healthy diet are proven to get your stomach flat and toned.
I’m committed to a healthier 2014.
Join me!
xxo
Targets corset and six-pack.
Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.
Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.
1. Lie on your back with your knees bent in toward your chest. Hold 1 (3-pound) dumbbell with both hands.
2. Extend your left leg to 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist (shown above).
3. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Now repeat step 2, but this time extend your right leg and keep your left knee bent. That’s 1 rep.
Do 8 reps 4 times per week, and you should see results in 3 weeks.
Do 8 reps 4 times per week, and you should see results in 3 weeks.
Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.
Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.
Do 50 reps, then switch sides and repeat.
Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.
Do 50 reps, then switch sides and repeat.
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.
Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet.
Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up.
Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.
Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up.
Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.
Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.
More info HERE
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May I request a butt series from you, Lisa? I just bought a book all about it, but would love to know what your favorites are. Great buns are my 2014 exercise goal!