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Fabulously Flat Abs

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1. Side Plank with a Twist

Targets: Shoulders, obliques, glutes, and quads

  • Lie on right side with elbow on floor under shoulder, hips stacked.
  • Push hips up, forming straight line from head to heels; extend left arm above shoulder.
  • Bring left arm under body, rotating upper body to the right.
  • Hold for 1 count; return to start.
  • Do 6 to 10 reps; switch sides and repeat.

2. Crisscross

Targets: Abs and obliques

  • Lie faceup, knees bent 90 degrees with feet lifted and hands behind head.
  • Extend left leg about 45 degrees to floor while bringing right knee toward chest.
  • Lift head, neck, and shoulders, rotating left shoulder toward right knee.
  • Switch sides, bringing right shoulder toward left knee, and extend right leg.
  • Do 15 to 20 reps per side.

3. Ball Pass

Targets: Abs

  • Lie faceup on floor, holding stability ball above chest in both hands with arms extended. Bend knees 90 degrees, feet lifted.
  • Raise ball behind head while extending legs up; keep navel drawn toward spine.
  • Lift head, neck, and shoulders off floor as you lower ball and place between legs. Extend legs forward while reaching hands overhead.
  • Repeat, passing ball back and forth between hands and legs. Do 10 to 12 reps.

4. Plank Pike-Up

Targets: Abs and lower back

  • Lie with thighs on top of ball, palms on floor aligned under shoulders, abs engaged and head in line with spine.
  • Slowly roll ball toward body as you lift legs up, forming an inverted V.
  • Hold for 1 count, then slowly roll back to start.
  • Do 10 to 12 reps.

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