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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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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.

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What do you think? Review this slideshow!

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joatc wrote:

Who is making up these exercise lists? Hopping, jumping and squats are not exercises that target the abdominal muscles. While it is always good to protect your spine by having your abs tight during exercises, these are exercises that target the leg muscles, not the abs.

4/30/2012 12:34:13 PM Report Abuse
c.lizz wrote:

ITS NOT ALL THAT...

12/26/2009 01:32:30 AM Report Abuse

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