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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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Karen Pearson
Karen Pearson
Victory Lunge A
Karen Pearson
Victory Lunge B
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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Prev 4 of 6 Next

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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What do you think? Review this slideshow!

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shazzy982010 wrote:

there should be video's instead. That would make these more clear.

4/4/2012 02:39:14 AM Report Abuse
cmrask58 wrote:

correction, the opposite leg comes forward; so confused! who makes this stuff up...

5/12/2011 02:50:27 PM Report Abuse
cmrask58 wrote:

did anyone notice that it says to use left leg and in the pics, the "after" the right leg comes forward??!

5/12/2011 02:49:11 PM Report Abuse
anonymous wrote:

15... But just click on the grayed after picture and it will bring up the second part of the lunge...

3/3/2011 08:58:26 AM Report Abuse
jo215 wrote:

once again there is a before and after picture with no explanation for the grayed out "after" picture. How do you know what you're supposed to do? Sure common sense says to step forward,bring leg and arms up. That also could be wrong. Can't anyone comment on this? I am really getting more and more angry.

9/15/2010 10:36:32 PM Report Abuse
claraj_14 wrote:

how many victory lunges am i supposed to do?

7/28/2010 08:15:09 PM Report Abuse

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