10-Minute Workout: Twist Away Ab Flab
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Fitness

10-Minute Workout: Twist Away Ab Flab

Try these twisting ab-focused exercise moves to challenge your torso muscles from every angle -- tightening and toning your abs fast!

Challenge Your Core

Crunches work your abs in only one direction, but these twisting moves from Annette Lang, a personal trainer in New York City, will challenge all your core muscles from every angle to tighten your abs faster. Start now and you'll get a bikini-ready torso by summer.

 
Reverse Chop Minutes 0:00-2:00

  • Holding a 5-pound dumbbell with one hand on each end, stand with feet shoulder-width apart.
  • Bend knees 90 degrees into a squat, and bring dumbbell down toward the outside of your left foot (not shown). Stand up, extending both arms over your right shoulder, creating a diagonal line across your body.
  • Repeat 8 to 10 times; switch sides.

Walking Lunge with Rotation

Minutes 2:00-4:00

  • Stand with feet hip-width apart, holding dumbbell with both hands, arms extended in front of you.
  • Step right foot forward about 3 feet and bend knees 90 degrees into a lunge.
  • At the same time, rotate your torso and dumbbell to the right, keeping arms straight.
  • Return to stand and repeat with left leg, rotating to the left.
  • Continue, alternating 8 to 10 times per side.

Seated Rotation

Minutes 4:00-6:00

  • Sit on the floor with legs extended in front of you, knees slightly bent.
  • Hold a dumbbell with both hands and arms extended (not shown).
  • Lean back slightly and twist torso to the left, bringing dumbbell toward the floor near your hip on the left. Immediately twist to the right, keeping spine neutral and abs tight.
  • Continue, alternating 8 to 10 times per side.

Quadruped Rotation

Minutes 6:00-8:00

  • Begin on your hands and knees with palms directly under your shoulders and hips over your knees.
  • Place your left hand behind your head and rotate from the torso to the left, raising elbow toward the ceiling.
  • Turn your head slightly so your gaze follows the movement.
  • Do 8 to 10 reps to the left; return to start and repeat on opposite side.

Floor Rotation

Minutes 8:00-10:00

  • Lie on your back and lift both legs off floor, knees bent 90 degrees, arms extended at sides from your shoulders to form a T.
  • Bring knees to the right side of your body, lowering them toward the floor.
  • Hold for 3 counts, then shift knees to the left.
  • Repeat 8 to 10 times per side.

 

Originally published in Fitness magazine, May 2006.

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