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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
single-leg windmill
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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tiptoegsxr wrote:

It looks interesting, BUT I cannot do any of these exercises, b/c I ambulate using a cane - from an accident in 2002. I cannot jump or stand steady on my Left leg...

11/16/2011 06:02:11 PM Report Abuse
c.lizz wrote:

LOVE IT!

12/26/2009 01:29:13 AM Report Abuse

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