Bikini-Ready Abs Circuit

This 3-move circuit is designed to target your abdominal muscles for maximum definition.

Transcript

Automatically Generated Transcript (may not be 100% accurate)

" The Bikini-Ready Abs Circuit is designed to target your abdominal muscles for maximum definition. Toe Taps: Lie on the floor with your arms at your sides. Lift your feet, bending both knees 90 degrees so your thighs are perpendicular to the floor. Now slowly and quietly tap your left toes to the floor, then your right, alternating your feet like this for 1 minute. If you feel any lower back pain, don't lower your toes all the way down. For a more advanced workout, follow this with 1 minute of side-to-side bicycle crunches using your hands to support your head. Abdominal Hold: You'll need a sturdy chair or a step with 4 risers for this exercise. Sit tall on the edge of the chair and place your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your butt off the chair. Hold this position for as long as you can. Aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute. Beginners can keep 1 foot on the ground for additional support. Half Boat: Sit tall on the floor with your knees bent. Extend your arms at chest level with your palms facing down. Lean back slightly, engaging your abs, and lift both knees toward your chest while reaching forward with your arms. Hold this position with your feet off the floor for 10 to 20 seconds as you contract your abs. Lower your feet to the floor for 1 or 2 counts and repeat the exercise. Do 4 or 5 more reps over the course of 1 minute."

More Videos Like This

Search More Videos

Hair Wash Torso Twists

Work your deep abdominal muscles with this twisting move.

your head. Pull your left knee in and flex your right foot. Twist your body so your right elbow goes towards your bent knee. Now twist right as you extend your left knee and bring your right knee in. Keep twisting back and forth for 20. With each twist , exhale deeply from your abs like you're wringing out a sponge. Take a short breather and do a 2nd set of the

of Hair Wash Torso Twists for a final 20 reps. With each twist , exhale deeply from your abs like you're wringing out a sponge.

The Complete Routine

These six moves from trainer Leisa Hart will trim, tighten and tone your midsection. Do this workout three times a week and you'll see results within a month.

scarf wrapped around the ball of your right foot, knees bent, your left foot on the floor. Hold both ends of the scarf together in your hands. Extend your right leg, keeping your foot flexed. Slowly walk both hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2. Now lower yourself back to your starting position, walking your hands down the scarf. You'll do 2 sets of 8 to 10 reps on each side. The Climb Up works your rectus abdominis , the muscles that give you a nice six-pack, and your transverse abdominis , your deep abs. Be sure to keep your head neutral. Don't tuck your chin or tilt back. The Side Crunch: Kneel on

or towel. Sit on the floor with a scarf wrapped around your left foot . Hold both ends of the scarf in your left hand. Bend your right knee and place your foot on the floor. Now, lean back as you extend your left leg. Twist your torso to the right while reaching back with your right arm at shoulder height, keeping your foot about 12 inches off the floor. Pull the scarf to draw your left knee toward your chest while leaning your torso back to center, tapping your left foot with your right hand. Repeat this move 6 to 8 times and then switch sides. You'll do 2 sets of 6 to 8 reps on each side. The Bow works your obliques, which are the abdominal muscles that run down your side, and your rectus abdominis , also known as your six-pack. The Ballet Twist: Sit on the floor and extend your legs, pressing them firmly together. Lean back

the floor with your knees bent and a scarf wrapped around your left foot . Hold both ends of the scarf together in your hands. Straighten your left leg. Use the scarf to gently pull your leg

The Complete Workout

Created by Los Angeles trainer Patrick Goudeau, this workout trims your trouble zones -- abs, butt, and thighs -- in 3 different 15-minute circuits.

Tone Your Trouble Spots: This workout , created by Los Angeles trainer Patrick Goudeau, tames your biggest trouble zones: abs, butt, and thighs in 3 different 15-minute circuits. Do each circuit twice within any given workout . Focus on 1 trouble spot or work them all, 2 or 3 times a week, but don't work the same areas on consecutive days. Circuits can be intense since there is little time between moves to catch your breath. So, remember to always modify your workout to fit your fitness level. For the best results, keep your abdominals engaged to improve your balance and stability. Before you begin, you'll want to warm up with a few minutes of low-impact cardio and be sure to finish the workout with a few minutes of stretching and cool down. For this circuit, you'll need a pair of dumbbells and step bench for each of these exercises. Beginners should use 5- or 8-pound weights. If you are intermediate or advanced, use 8- to 15-pound weights. Pick-Up Squats: You'll need a set of 5- or 8-pound dumbbells for this exercise. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Bend your knees 90

up. Weighted Bridge: You'll need a step bench and a set of dumbbells . Sit on the step bench with your feet about hip-width apart. Recline back and extend your arms straight above you. Lift your hips,

minute. One-Legged Dead Lift: You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart, holding a dumbbell in each hand. Lean forward on your left foot while bending your right knee behind you 90 degrees. Continue leaning forward, bringing the dumbbells to the ground until your torso is parallel to the floor. Now return to standing and repeat. As you lean forward, bend

seconds, standing on your left foot. If you're a beginner, rest the dumbbells on a low chair or step bench. Balancing Hamstring / Biceps Curl: You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart. Hold the dumbbells by your sides with your palms facing forward. Curl the weights towards your shoulders as you lift your left heel up towards your butt. Hold this position for 2 counts, then lower your arms and heel back to the floor. Each time you raise your foot, squeeze your heel toward your glutes . Repeat the exercise for 1 minute, then switch sides.