Flat abs workout

cinching sit-upCinching Sit-ups

Lie face-up, arms overhead on ground. Engage abs as you sit up, bending knees and twisting torso to right as you extend arms past knees (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps. Target: transversus and rectus abdominis, obliques

Side Slim Downside slim down

Kneel on right knee with arms overhead and leaning toward left, left leg extended out to side, foot on ground (as shown). Shift to right, placing right hand on ground to support upper body, as you raise left leg level with hip, foot flexed. Return to start. Do 15 reps. Switch sides; repeat. Target: obliques

beggars plankBeggars Plank

Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps. Target: transversus and rectus abdominis, obliques

Reference: SELF

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10 Minute Workout

kick starterKick-Starter

Lie face-up with legs together, raised toward ceiling, feet flexed, hands behind head, elbows out, shoulders lifted. Lower left leg until it hovers above floor (as shown). Return to start. Repeat with right leg for 1 rep. Alternate sides for 30 seconds 3 times. Target: abs

tense relaxTense/relax

Lie face-up with arms extended overhead, palms up. Contract abs and draw knees toward chest as you lift upper back off floor and grab soles of feet with both hands (as shown). Hold for 10 seconds. Return to start; repeat. Do 15 reps. 3 set. Target: abs

namaste side bendNamaste Side Bend

Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps 3 sets.

67% better than a crunch at activating your lats, which pull in your waistline

10 Minute Workout

competition sit upCompetition Sit-up

Lie face-up with legs straight, arms extended overhead on ground. Engage abs and sit up, bending knees as you reach hands to toes (as shown). Return to start; continue for 1 minute. Targets: abs, hips (see how many you can do in 3 minutes)

side bend twistSide Bend Waist

Start in side plank on right, left foot staggered in front of right for balance. Extend left arm above head. Sweep left arm under stomach, twisting torso until face down (as shown); return to start. Do 12 reps 3 sets; repeat on opposite side.

28% better than a crunch for sculpting your sides

Beggar Planksbeggars plank

Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps 3 sets. Targets: transversus and rectus abdominis, obliques

Work Out for the Day

deadliftDeadlift

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight (as shown). Stand; return weight to floor for 1 rep. Do 5 reps. Target: back, abs, butt, thighs, hamstrings, calves

Burpeeburpee example

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead (as shown), to return to standing. Do 10 reps. Target: shoulders, arms, back, abs, butt, thighs

butterfly situpsButterfly Sit-ups

Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps. Tarket: abs

 

Wash Board Abs

abs womenYou want six-pack abs? A washboard stomach you’ll be proud to show off on the beach? Then for the time being, forget about the crunches, the sit-ups, the pilates, the exercise balls, and all the other ab exercises.

Eating right, rather than doing ab exercises, is the first step toward obtaining that six-pack. Anderson’s first rule of healthy eating: “Stay away from any and all processed foods.” Other weight-loss tips:

  • Fruits and vegetables should be the cornerstone of your healthy diet. They’re low in calories but provide bulk to keep you from feeling hungry.
  • Protein should come in the form of lean meats and fish. Choose beef or pork cuts that have “loin” in their name, and remove the skin from poultry.
  • Whole grains are much better for you than processed flour or grains because they contain more fiber and nutrients.
  • Don’t avoid dairy, which provides needed calcium and nutrients. Instead, consume dairy products that are very low-fat or fat-free.
  • When cooking, use olive oil or vegetable oil rather than solid fat products like lard. That way, you’re replacing harmful saturated fats with unsaturated fats.
    • Drink lots of water, rather than sugary fruit juices or soft drinks.
    • Monitor your portion sizes, and cut back if you normally eat large portions of food.
    • Stop snacking on high-calorie items like cake, cookies, or potato chips.

    Exercise also is important in ridding yourself of body fat, and once again, you shouldn’t limit your workout routine to just abdominal exercise. “Fat covers your entire body,” Anderson said. “In order to lean up, you have to do strength training everywhere.”

    She recommends a combination of strength training and aerobic exercise to really reduce body fat. “Aerobic exercise is a calorie burner. If you’re out and you’re running, you burn calories, but your metabolism stays elevated for only an hour or so afterward,” Anderson said. “It doesn’t improve your lean muscle mass, either. Strength training does, and it also kicks up your resting metabolic rate 24-7, which helps you lose more weight.”

  • Ab Exercises

    If you’re dead-set on doing ab exercises to make sure those muscles look good once they’re unveiled by your melting flab, keep in mind that some workouts are better than others.

    The ab exercises recommended by the American College of Exercise include:

    • Pedal motion. Lie flat on the floor, and put your hands beside your head. Start with your knees elevated at about a 45-degree angle. Begin a bicycle pedal motion in which you touch your left elbow to your right knee and vice versa, crunching your abs with each movement.
    • An ab challenge. This requires a special piece of gym equipment with extended arms also known as a “Captain’s Chair.” You start by gripping hand-holds on both arms of the chair and letting your legs dangle below. Lift your knees up close to your chest and then lower them, being sure to carefully control the entire movement.
    • Exercise ball. While sitting on an exercise ball, feet firmly on the floor, walk your body forward, positioning the ball into your lower back. Cross your arms over your chest and tuck in your chin about a fist’s-width from your chest. Contract your abs to raise your torso, bringing it up no more than 45 degrees from your thighs. Bringing your feet closer together will force you to work your obliques by challenging your balance.

    Six-pack abs are within your reach if you change the way you eat and even the way you exercise. A healthy lifestyle and healthy diet will not only make your body healthier, they’ll improve the way your abs look, too.