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Flatter Abs ASAP

Boost your butt, improve balance, and prevent injury with these easy core-strengthening moves. Workout based on moves from the National Academy of Sports Medicine.

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single-leg squat
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
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Beginner: Single-Leg Squat

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.

  • Lift right foot a few inches off floor. Squat on left leg, keeping knee behind toes.
  • Stand back up. Do 12 reps, keeping right foot lifted the entire time.
  • Switch sides; repeat.

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Beginner: Single-Leg Balance/Reach

Targets: Abs, glutes, and inner thighs

  • Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
  • Lift right foot 12 inches off floor in front of you.
  • Keeping left leg still, rotate right leg out to side, then twist torso to right as you move leg diagonally behind you.
  • Sweep leg back to front as you return to start. Do 10 reps, keeping foot lifted.
  • Switch legs; repeat.

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Beginner: Standing Broad Jump

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, abs engaged.
  • Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
  • Use power through glutes and core to jump forward, landing with bent knees.
  • Stand up. Do 10 reps.

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Intermediate: Single-Leg Squat Touchdown

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, abs engaged.
  • Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
  • Use power through glutes and core to jump forward, landing with bent knees.
  • Stand up. Do 10 reps.

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Intermediate: Single-Leg Opposite-Arm Reach

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
  • Lift left knee up to 90 degrees in front of you. Lean forward slightly as you reach right arm in front of you and push left foot behind you.
  • Hold for 1 count. Pull both back in. Do 12 reps.
  • Switch sides; repeat.

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Intermediate: One-Legged Hop

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs engaged.
  • Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
  • Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
  • Hold here, balancing, for 2 counts. Do 10 reps.
  • Switch sides; repeat.

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Advanced: Single-Leg Romanian Deadlift

Targets: Abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
  • Lift right foot about 2 inches off floor.
  • Keeping back straight and shoulders down, bend at hips and bring right hand toward left toes.
  • Pull through glutes to stand back up. Do 12 reps, keeping right foot lifted the entire time.
  • Switch sides; repeat.

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Advanced: Single-Leg Windmill

Targets shoulders, abs, obliques, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs tight.
  • Extend arms out to sides and lift left foot about 12 inches off floor.
  • Bend from waist, keeping back straight, until upper body is almost parallel to floor.
  • Keep lower body still as you rotate torso, chest and arms to right.
  • Twist back to center, then to left. Do 10 reps.
  • Switch feet; repeat.

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Advanced: One-Legged Diagonal Hop

Targets abs, glutes, quads, and hamstrings

  • Stand with feet hip-width apart, knees slightly bent, abs tight.
  • Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
  • Hop forward diagonally to right, landing on right foot; bring left knee up. Hold for 2 counts.
  • Hop diagonally back to start, landing on left foot; lift right knee. Do 12 reps.
  • Switch legs; repeat.

Originally published in FITNESS magazine, October 2007.

Click here for more! Find other core-strengthening moves at www.fitnessmagazine.com/videos

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What do you think? Review this slideshow!

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helen_farrel wrote:

I am using now an excellent diet and exercise program created by Kyle Leon. In this program you first find out a customized, unique, anabolic nutrition program for you according to your body type. Then you learn easy proper exercise programs to build and get ripped muscles. Since two months I am following it and I am healthier, have lost 15 lbs of fat, have a flat hard sixpack abs , all over toned , muscled body. You may find by visiting the link below : ... www.sixpackshortcuts.pw ....

8/20/2013 04:16:39 PM Report Abuse
helen_farrel wrote:

I am using now an excellent diet and exercise program created by Kyle Leon. In this program you first find out a customized, unique, anabolic nutrition program for you according to your body type. Then you learn easy proper exercise programs to build and get ripped muscles. Since two months I am following it and I am healthier, have lost 15 lbs of fat, have a flat hard sixpack abs , all over toned , muscled body. You may find by visiting the link below : ... www.sixpackshortcuts.in ....

4/12/2013 09:52:22 AM Report Abuse
robertdickins wrote:

Great article! I've had belly fat my hole life until I found this one little secret and completely transformed my body in 6 months: working on the other muscles instead of abs, will burn the fat from your belly 5 times faster. Check my full story on 6packstory.com/me

3/19/2013 11:33:13 AM Report Abuse
elizahhbeth wrote:

I love this. I can definitely feel it working a lot of different muscles, and I feel great afterwards. I just started a few days ago (doing it every other day to give my muscles a rest), and my abs already feel tighter! I don't have any fat to lose in my stomach, but I used to be overweight, so my stomach still looks gross from that, so I'm hoping this will help it look better!

12/7/2012 04:06:47 PM Report Abuse
tiptoegsxr wrote:

If I ambulate with a cane, I cannot balance on one leg. May I use my cane...using 2 legs, instead of 3? Usually I'm w/: 2 legs + cane. But for this exercise: 1 leg, cane, + 1 leg bent!

11/28/2012 08:31:37 PM Report Abuse
kasandragonzal wrote:

help

3/9/2011 11:54:32 AM Report Abuse
brewcruisers@yahoo.com wrote:

would like to be able to print the workout all at once instead of one page at a time

12/29/2010 11:17:25 AM Report Abuse
mjhjean wrote:

Con fussed a bit...

12/9/2010 09:45:48 PM Report Abuse
jaymakk23 wrote:

but does it work?

1/5/2010 07:45:23 PM Report Abuse
veronicaanguiano78 wrote:

i like it. simple, yet effective! and an added bonus...no equipment!

1/4/2010 12:53:59 PM Report Abuse
c.lizz wrote:

IT'S GREAT! SO EASY!!!

12/26/2009 01:09:43 AM Report Abuse
ferozad1 wrote:

love it

11/19/2009 12:02:52 AM Report Abuse

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