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Firm, Flat Abs Fast!

Drop inches from your middle with these dance-inspired moves you can do anywhere.

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Crunch Beat
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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Crunch Beat

What You'll Need: A mat

Targets: Abs and legs

  • Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

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Single Bridge

Targets: Abs, obliques, hips, and butt

  • Lie faceup on mat with knees bent, feet hip-width apart on floor, arms by sides.
  • Extend right leg straight up toward ceiling, engage abs, and lift hips off floor, forming a straight line from left knee to shoulder.
  • Raise arms straight over shoulders. Make 8 small circles with right leg. Switch direction of circles; repeat. Lower.
  • Switch legs and repeat.

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Victory Lunge

Targets: Back, arms, abs, and legs

  • Stand with feet hip-width apart, arms overhead, palms in.
  • Lunge forward with left leg, knee bent 90 degrees, keeping right leg straight and leaning forward slightly from hips as you lower arms behind you.

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Victory Lunge

  • Push off left foot to stand upright, then extend left leg in front of you and lift arms overhead.
  • Return to lunge.
  • Do 15 reps; switch legs and repeat.

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Curtsy Lift

Targets: Shoulders, back, abs, obliques, hips, and legs

  • Stand with feet hip-width apart.
  • Step right leg behind and to left of left leg, bending both knees 90 degrees (to curtsy) as you lift arms overhead, palms in.

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Curtsy Lift

  • Straighten left leg as you sweep right leg out to right and lower arms to shoulder level. Lower into curtsy (step a).
  • Do 12 reps; switch legs and repeat.

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Plie Pose

Targets: Back, arms, abs, butt, and legs

  • Stand with legs more than shoulder-width apart, feet turned out 45 degrees.
  • Squat, keeping knees above ankles, as you bring both hands below waist in front of you, elbows slightly bent, palms up.
  • Push off right leg as you straighten left leg, lifting right foot to place it on inside of left thigh, and sweep arms overhead (elbows slightly bent, palms in). Return to squat.
  • Do 15 reps; switch legs and repeat.

Originally published in FITNESS magazine, May 2009.

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sandra_foster1 wrote:

For firm, flat, muscular but beautiful feminine abs follow Flavia del Monte's Licious & Curvalicious Workout Systems. You can find under : http://flaviafitness.info

7/25/2012 07:08:57 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

11/5/2011 03:54:16 AM Report Abuse
mg_mnguyen417 wrote:

the victory lunge is kind of awkward...

5/27/2010 07:49:03 PM Report Abuse
pitabug4 wrote:

yeah i kno how to do this stuff , lol im a gymnast ( :

3/29/2010 04:46:08 PM Report Abuse
breezeppenfeldt wrote:

cool

2/23/2010 07:42:05 PM Report Abuse
anonymous wrote:

Anyone had a c-section and had luck with this workout?

1/23/2010 03:45:56 PM Report Abuse
brownjulia90 wrote:

for some reason i thought i was doing this workout wrong!

12/1/2009 09:01:44 AM Report Abuse
anonymous wrote:

Where can we get these tapes from please send me ordering information

10/29/2009 10:30:29 AM Report Abuse
thugniecie19 wrote:

does it really work

10/28/2009 08:00:50 PM Report Abuse

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