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Flatter Abs in 2 Weeks

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Advanced Moves

Knee-Ups

Targets: rectus abdominus

Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, head and chest lifted. Keeping your abs tight, exhale and then very slowly bring your knees to your chest without swinging back and forth. If your form falters, try raising one knee at a time. Build up to 3 sets of 15 reps.

Leg Swings

Targets: obliques

Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps. Work up to 3 sets.

Ball Leg Lift

Targets: transverse abdominals

Lie facedown on a ball and roll forward until your hands are on floor and just the tops of your feet are flat on ball. Keeping your back and right leg straight, slowly lift leg a couple of inches toward the ceiling. Hold for 3 seconds, then lower. Do 10 reps, then switch legs. Add 2 repetitions each week as long as you can maintain perfect form.

 

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syed_muz wrote:

i will follow these exercises to get a flat lower belly

2/20/2014 11:19:37 PM Report Abuse
melissaribeiro wrote:

OMG DO THIS FOR 1 WEEK BIG DIFFERENCE!

11/13/2013 06:39:40 PM Report Abuse
natashacute23 wrote:

does it like make ur stomach flat cuz thats what i want not my waist only my lower stomach is a big fat

11/8/2013 05:34:27 AM Report Abuse
natashacute23 wrote:

i dont get it how to do the Side to Side is there any video for help????

11/8/2013 05:32:55 AM Report Abuse
sophie.imner wrote:

How many times a week am I suppose to do the "moves"? And which moves am I suppose to do each time I do the "workout"? Like all the moves (beginner, intermediate and advanced) or am i suppose to choose just one of them?

11/6/2013 02:52:09 PM Report Abuse

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