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The Waist-Slimming, Lower Ab Workout

  • Francine Daveta

    Side Plank-Up

    Targets: Rectus and transversus abdominis, obliques, and inner thighs

    • Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
    • Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.
    • Do 10 reps. Switch sides and repeat. Do 3 sets.

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  • Francine Daveta

    Round Back

    Targets: Rectus and transversus abdominis

    • Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.
    • Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.
    • Do 3 sets.
  • Francine Daveta

    Fly Up

    Target: Rectus abdominis

    • Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.
    • Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.
    • Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
    • Do 3 sets, hugging knees to chest to rest between sets.
       
    • Francine Daveta

      Pelvic Scoop

      Targets: Lower back, rectus and transversus abdominis, obliques, and butt

      • Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
      • Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.
      • Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor.
      • Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.
    • Francine Daveta

      C-Curve

      Targets: Rectus and transversus abdominis, quads, inner thighs, and calves

      • Stand facing a wall with legs together, squeezing rolled-up towel between thighs.
      • With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallel to floor.
      • Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips 1 inch, then raise them 1 inch. Make it harder: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.
      • Do 3 sets.
       
    • Francine Daveta

      Flat Back

      Targets: Rectus and transversus abdominis

      • Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.
      • Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.
      • Do 3 sets of 20 reps.
    • Francine Daveta

      Twisted Curl

      Targets: Rectus and transversus abdominis and obliques

      • Sit on a folded towel on floor with knees bent and feet flat on floor, then lean back to rest on elbows.
      • Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
      • Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.
      • Switch sides and repeat. Do 3 sets.
       
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