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Flatter Abs ASAP

  • Chris Fanning

    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.
     
  • Chris Fanning

    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.
  • Chris Fanning

    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.
     
  • Chris Fanning

    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.
  • Chris Fanning

    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.
     
  • Chris Fanning

    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.
  • Chris Fanning

    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.
     
  • Chris Fanning

    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.
  • Chris Fanning

    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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