The Flat-Abs Formula Workout
Top trainers share their best belly-tightening moves. Add any one of their three- to 12-minute combos to your routine, or stack ’em all for the ultimate waist-cinching session.
Slowly bring your lifted leg in towards your chest as you twist the ball to the outside of your lifted knee. Return to start, slightly tapping your lifted leg to the floor behind you. Do 10 reps, switch sides, and repeat. With your forearm on the floor and legs stacked, lift your hips up and down slowly, keep the ball resting on your upper hip to add extra resistance. This works your deep ab muscles 28 percent more than crunches. Do 10 reps, switch sides, and repeat. Rolling on to your upper back, keep your legs tucked in. As you return to a 45-degree angle, balancing on your butt, release one leg higher, scissoring your legs apart and reach your hands forward. Continue alternating legs for one minute. In plank position, resting on your forearms, slowly bring your leg in towards your elbow and hold for three counts. Repeat on the other side, making sure to keep your back and your hips parallel to the floor. Continue alternating sides for one minute. Resting your shins on the ball in plank position, lift your left leg off the ball a few inches as you bend your right leg, rolling the ball slightly forward. Straighten your right leg and repeat. To make this easier, keep both shins on the ball as you roll it forward. Do 10 reps, switch sides, and repeat. Lying on your back and holding the ball in place between your shins and palms, lower your left arm behind you as you simultaneously lower your right leg towards the floor, trying to not touch the floor on the way down. Do 25 to 30 reps, alternating sides. Lying face up on the floor with your hands behind your head and your knees lifted 90 degrees, crunch up as you bring your knees in towards your chest. Then, lower your torso and bend your legs simultaneously, tapping your heels to the floor but stopping short of touching your head and your shoulders down completely. Do 20 reps total. In the side plank position, with your legs stacked and balancing on your left palm, slowly reach your right arm under your ribcage behind you, rotate your torso slightly as you reach. To make this easier, balance on your forearm and stagger your feet on the floor. Do 10 reps, switch sides, and repeat.
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