The 5-Move For Flat Abs
When most people think “abs,” they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama.
Here are 8 moves, from simple to killer, that will keep your daily core workouts interesting!
Do each of the following moves for 30 seconds, resting 15 seconds in between each one. Repeat the circuit once.
Begin in a high plank position. Make sure to keep your core tight, bring your right foot to the outside of your left wrist. Return to starting position. Repeat on opposite side. That’s one rep
PLANK TO PUSHUP
Start in plank position with hands shoulder-width.
Keeping core tight and glutes engaged, place right elbow on ground, then left elbow on ground. Then place right hand under right shoulder, and left hand under left shoulder. Repeat with left side first
Lie face up on floor with your arms at your sides. Lift your legs off the ground so they form a right angle with the rest of your body. Brace your abs and extend your legs away from your chest, moving them as close to the floor as possible without increasing the arch in your back. Tuck knees back toward chest, and extend back to start. That’s one rep.
Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck