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Get Amazing Abs in 16 Crunch-Free Minutes

Give us 16 crunch-free minutes. We'll give you a sexy belly you'll dare to bare all summer long.

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About This Workout

Your trainer Anna Kaiser has got 'em (witness them here). And you will, too, in a hot second, with no gym, no crunches, no kidding. She sweated the scientific stuff -- her routine will work your core every which way that trims -- to put the squeeze on any muffin top "in a more sassy, more creative, more fun way than before," says Kaiser, who selected key moves from her new online workout series. Inside tip: "Keep your core engaged, pulling your navel to your spine, for each set," and do three circuits per session. There's a reason the dance-sculpt sweatfests at her AKT InMotion studio in New York City are a disco ball-lit hit with Kelly Ripa, Sarah Jessica Parker and Shakira. We're talking results, people! Now it's your turn.

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New Attitude

Targets abs and legs

  • Stand with feet slightly wider than shoulder-width, arms by sides.
  • Lower into a squat as you side-bend at waist to right, bringing right elbow toward right knee and reaching left arm overhead.
  • Press off right foot to stand on left leg, bending right leg behind you as you reach back to tap right foot with left hand and extend right arm overhead.
  • Return to side-bend position.
  • Do 10 reps; switch sides and repeat.
  • MAKE IT HARDER: Hold a 3- to 5-pound dumbbell in each hand.

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Twisted Teaser

Targets abs

  • Lie faceup on ground, arms extended behind head, palms up.
  • Engage abs to sit up as you sweep arms out to sides, bringing bent left knee in toward chest and rotating torso to left.
  • Reverse motion back to start.
  • Do 10 reps; switch sides and repeat.

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Paper Doll

Targets abs

  • Stand with feet wide, right foot pointing forward, left foot pointing left.
  • Side-bend to left, hinging at waist 45 degrees, and extend arms overhead (close to ears), palms facing each other.
  • Maintaining side bend, bend elbows 90 degrees at shoulder level (like a goalpost), then slowly extend arms back overhead
  • Do 10 reps; switch sides and repeat.
  • MAKE IT HARDER: Hold a 3- to 5-pound dumbbell in each hand.

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Skater

Targets shoulders, back, abs, butt, and legs

  • Start on ground on your right side in a modified side plank, torso propped up on extended right arm and left knee bent 90 degrees with foot flat on ground; lift hips and squeeze left glute so that body balances on right palm and left foot with right leg extended slightly in front of you, foot resting on ground, then reach left arm toward sky.
  • Bring left elbow and right knee toward each other as you hinge at waist into a tuck position (bent right leg is under body with toes -- not knee -- on ground).
  • Return to modified side plank and repeat, alternating between side plank and tuck.
  • Do 10 reps; switch sides and repeat.

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Windmill

Targets back, abs, butt, and legs

  • Stand with feet slightly wider than shoulder-width, arms by sides.
  • Lower into a squat, hinging torso forward 45 degrees from hips.
  • Maintaining squat, extend arms out to sides, palms down, and rotate torso to right so that right arm points directly up, left arm points down.
  • Next, rotate torso to left (left arm points up, right arm down).
  • Do 20 reps, alternating sides.
  • MAKE IT HARDER: Hold a 3- to 5-pound dumbbell in each hand.

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Peg Leg

Targets shoulders, back, abs, and butt

  • Start on ground in full plank position, balancing on hands and toes, arms extended.
  • Raise left leg, bending knee toward chest (keeping foot off ground); then slowly extend left leg diagonally out to side, parallel to ground (hips remain level throughout).
  • Slowly return to bent-knee position.
  • Do 10 reps; switch sides and repeat.
  • MAKE IT EASIER: Rest left knee on ground instead of pulling it to chest.

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Flying Passe

Targets shoulders, back, abs, and legs

  • Start on ground in side plank position, torso propped on extended left arm, hips and legs stacked with right foot flat on ground, right hand on hip; bend left knee so that left foot taps right inner thigh (near knee).
  • Slowly extend left leg behind you as you rotate hips so that navel faces ground.
  • Bring left foot to tap right inner thigh again as you rotate back to side plank, without touching left foot down.
  • Do 10 reps; switch sides and repeat.
  • MAKE IT EASIER: Rest left knee on ground between reps rather than tapping left foot to right inner thigh.

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Flutter Kick

Targets abs and inner thighs

  • Lie faceup on ground, arms by sides, palms up; lift head (chin tucked), shoulders and arms a few inches off ground.
  • Raise feet about two feet off ground with toes pointing out, and alternately cross left heel over right, then right over left (keep spine neutral throughout; no arching or flattening lower back to ground).
  • Do 20 reps, alternating sides.

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7/14/2014 11:05:34 PM Report Abuse
hamssassiaoualid99 wrote:

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7/14/2014 11:03:10 PM Report Abuse

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