Get Flat Abs Fast (at Any Fitness Level)

Workout by Jessica Smith, creator of the 10 Minute Solution: Quick Tummy Toners DVD
Scissors pull-back
Want to rid yourself of belly flab and get bikini-ready abs once and for all? Try these abs exercises and get the sexy stomach you’ve been dreaming about, no matter what your fitness level.

Beginner: V-Sit Pull-Back

What you’ll need: A mat

Tip: Keep your neck relaxed while you crunch. Need help? Simply place your tongue on the roof of your mouth!

Targets: Abs and obliques

  • Sit with knees bent, legs together, arms at shoulder level in front of you.
  • Engage abs and lean back slightly.
  • Rotate torso to right and pull elbow back to tap mat.
  • Return to start. Switch sides; repeat.
  • Do 20 reps total, alternating sides.

Beginner: Plank-Up

Targets: Abs, back, hips, and glutes

  • Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
  • Lift hips toward ceiling, keeping back and legs straight, abs engaged; hold for 2 counts.
  • Lower to plank.
  • Do 10 reps.

Wipe-away

Beginner: Wipe-Away

Targets: Abs, obliques, and hips

  • Lie faceup with arms out to sides at shoulder level, legs together, abs engaged.
  • Lift legs straight over hips.
  • Keeping upper body on mat, slowly lower legs 45 degrees to right.
  • Lift legs back over hips.
  • Repeat to left. Do 10 reps total, alternating sides.

Intermediate: Kneeling Heel Twist

Targets: Abs and obliques

  • Kneel on mat with hips above knees, abs engaged.
  • Place hands behind head, elbows out.
  • Keeping hips centered, rotate torso to right and reach right hand toward right ankle.
  • Return to start; repeat to left side.
  • Do 12 reps total, alternating sides.

 

Plank swipe

Intermediate: Plank Swipe

Targets: Abs, obliques, back, hips, and glutes

  • Get into plank position and stack left foot on top of right heel.
  • Keeping back and legs straight and abs engaged, lift left foot slightly, then kick left leg out to side.
  • Return to stacked position. Do 6 reps.
  • Switch legs; repeat.

Intermediate: Air Circle

Targets: Abs, obliques, and hips

  • Lie faceup with legs together, arms extended straight up, abs engaged.
  • Keeping upper body on mat, lift legs straight over hips.
  • Draw a big circle on ceiling with legs.
  • Change directions; repeat.
  • Do 12 reps total, alternating directions.

Advanced: Scissors Pull-Back

Targets: Abs, obliques, and legs

  • Start in V-sit, feet lifted, shins parallel to floor.
  • Extend left leg as you rotate to right; tap elbow to mat.
  • Return to start. Switch sides; repeat.
  • Do 16 reps total, alternating sides.

Advanced: Plank Walk-Up

Targets: Arms, abs, back, and glutes

  • Get into plank position.
  • Keeping back straight, abs engaged, and legs together, “walk” hands into full push-up position (hands directly under shoulders, elbows slightly bent).
  • Gently walk hands back down to plank.
  • Do 5 reps without lowering to floor.
Side scissors crunch

Advanced: Side Scissors Crunch

Targets: Abs, hips, and legs

  • Lie faceup with legs together, arms overhead.
  • Engage abs and lift legs straight over hips.
  • Crunch up as you lower legs out to sides and reach hands through legs.
  • Lower upper body and bring legs back together.
  • Do 15 reps.

 

 

 

From: Fitness Magazine

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