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4 Weeks to Gorgeous Abs Workout

Get envy-worthy abs in one month! Choose one move from each zone to create a 1-move abs circuit that works your transversus abdominis, rectus abdominis, obliques, and your lower back, hips (Iliopsoas) and glutes.

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Scrabble Ball
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
Dorit Thies
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Transversus Abdominus: Scrabble Ball

What you'll need: A stability ball, a pair of 2- to 5-pound dumbbells, and a mat.

  • Get into plank position with hands under shoulders, legs extended, back straight, and feet on top of a stability ball, forming a line from head to heels.
  • Keeping abs tight, roll ball under feet to spell out the letters of the alphabet.
  • Aim to spell up to O.
  • As you advance, try to make it all the way to Z.

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Transversus Abdominus: Horizontal Plank

  • Get into plank position on mat (hands under shoulders, legs extended, feet hip-width apart, back straight, abs engaged), holding a dumbbell in left hand.
  • Slowly lift left arm straight out to side at shoulder height, keeping hips and core still.
  • Lower arm.
  • Do 10 reps, staying in plank.
  • Switch arms; repeat.

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Rectus Abdominus: V Rock and Roll

  • Lie faceup on mat with legs together, toes pointed and arms extended overhead by ears, hands stacked (like you're about to dive into a pool).
  • Engage abs and lift both legs and shoulders about 6 inches off ground, slowly rocking body back and forth.
  • Do 10 reps.

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Rectus Abdominus: Stand-Up

  • Stand with back to mat, feet hip-width apart, knees slightly bent, holding a dumbbell vertically at chest with both hands.
  • Squat to sit down.
  • As soon as butt touches mat, bring knees into chest and roll onto shoulder blades.

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Rectus Abdominus: Stand-Up

  • Extend dumbbell overhead.
  • Place feet on mat and roll back up to start.
  • Do 8 reps.

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Obliques: Around the World

  • Lie back on top of a stability ball, butt slightly off edge of ball, feet hip-width apart on ground.
  • Extend arms overhead in line with ears.
  • Rotate upper body in a circular motion to the right, up, left and back, keeping abs tight.
  • Do 10 full circles.
  • Switch sides; repeat.

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Obliques: Windshield Wipers

  • Lie faceup with legs extended over hips, arms extended at shoulders, abs engaged.

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Obliques: Windshield Wipers

  • Keeping legs together, slowly lower legs to left, as close to ground as possible.
  • Use core muscles to lift legs back to center, then lower to right.
  • Do 8 to 12 reps, alternating sides.

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Lower Back, Hips (Iliopsoas), Glutes: Glute Bridge

  • Lie faceup on mat with arms by sides, knees bent and feet flat.
  • Engage abs and glutes and slowly press hips toward sky, forming a straight line from knees to shoulders.
  • Hold for 3 counts; lower.
  • Do 12 reps.
  • For a challenge, do the bridge with one leg lifted.

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Lower Back, Hips (Iliopsoas), Glutes: Ball Opposites

  • Lie facedown on top of a stability ball with palms on ground under shoulders, legs extended, and toes on ground.
  • Squeeze glutes to lift right leg straight up while extending left arm out in front, keeping abs tight, shoulders relaxed, and head in line with spine.
  • Hold for 1 count; lower.
  • Switch sides; repeat.
  • Do 16 reps, alternating sides.

Originally published in FITNESS magazine, July 2008.

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darknesscecil1 wrote:

this along with a lean diet will give you tight abs definitely but I'm really hoping that they are not suggesting to do this without a proper diet

2/16/2012 09:48:52 PM Report Abuse
tiptoegsxr wrote:

what do u need a pair of 2~5lb dumbbells for?

11/16/2011 10:09:29 PM Report Abuse
MarianneEditor wrote:

C.m.z.s.r.k: You should do these exercises at least 3 times a week. You can find more details on the complete abs plan here: http://www.fitnessmagazine.com/workout/abs/exercises/flat-abs/

8/16/2010 09:33:17 AM Report Abuse
c.m.z.s.r.k wrote:

I love this but do you do this EVERYDAY or every OTHER day. Thats pretty important

12/14/2009 10:32:38 PM Report Abuse
terris15 wrote:

What about for beginners?

11/12/2009 10:54:24 AM Report Abuse

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