abs

1.Byebyemuffintop
Whenmostpeoplethink"abs,"theythinkthemuffintopthatbloomsoverthetop
oftootightpants.Butabdominals,asetcollectivelyknownasthecore,
includesthemanyinterconnectedmusclesthatrunupthebackandstretchdown
tothebuttandthefrontandinnerthighs,saysMicheleOlson,PhD,professor
ofphysicaleducationandexercisescienceatAuburnUniversityMontgomery,
Alabama.
Hereare24moves,fromsimpletokiller,thatwillkeepyourdailycore
workoutsinteresting!

2.Getmorefromyourcore
You'llgetmorefromyourPilates,yoga,orcorefocusedmovesmeaninga
slimmer,flatterbellybyfollowingthesetips:
Movefromyourwaist.Wheneveryoutwist,makesurethemovementhappensfrom
yourbottomribup.Keephipsstill.
Tightenup.Throughouteachmove,youshouldfeelatightening,similarto
zippingupapairoftightjeans,fromonehipbonetotheother.
Exhaledeeply.Tohelpstrengthenyourabsandprotectyourlowerback,besure
toexhalethoroughlywitheverybreath.

3.Anewkindofcrunch
TrythistwoinoneabsandobliquesmovefromDavidBartonGymownerDavid
Barton.Here'show:SitsothighsanduppertorsoformaVshape,withlower
legscrossedandlifted.
Holda5poundmedicineball(ordumbbell)betweenbothhands.Swivelleftto
rightandback,bringingballacrossbodywhilemaintainingtheVshape.
Do3setsof15reps34timesaweek.

4.Bridgeoppositearmlegreach
Takeinchesoffyourwaistlinewiththisdoanywheremovefromfitnessexpert
andteacherJessicaSmith.
1.Liefaceupwithyourleftkneebent,leftfootflatonthefloor,andright
legextendedtowardtheceiling.Reachtowardtheceilingwithyourtheleftarm
andkeepyourrightarmdownbyyourside.
2.Withoutmovingyourhipsorshoulders,openyourraisedlegtotherightand
raisedarmtotheleft.Now,concentratingonyourabs,returnyourraisedleg
andarmtothecenter.Do1012reps,thenswitchsidesandrepeat.
Page1

abs
5.Lowbellylegreach
Thistargetsthecorsetandsixpack.Liefaceupwithkneesbentto90degrees,
handsbehindhead,andabscontracted.Keepingkneesstackedoverhips,lift
shouldersandcrunchup;inhaleandholdfor35seconds.
Exhaleandextendlegsto45degrees;holdfor35secondswhilesqueezinglower
belly.Do2setsof1015reps.

6.Teaser
ThisisanadvancedPilatesmove.Lieonyourbackwithkneesbentto90degree
anglesandfeetlifted.Tightenabsasyouinhale,andliftarmsupandback
overhead.
Exhaleandswingarmsforward,straighteninglegssoyourbodyformsaV.If
needed,puthandsonthefloorforsupport.
Rolldownslowly,bendingkneesandbringingarmsoverhead.Do15reps.

7.Donkeykickbacks
Akillermovethatwilltorchcaloriesasitworksyourcore.Kneelonall
fours,toestuckedunder,keepingyourbackneutral.Drawyourbellyintoward
yourspineasyoucontractyourabsandliftbothkneesabout2inchesoffthe
ground.
Keepingabsengaged,bringrightkneetonose(shown).Thenkickrightleg
straightoutbehindyou,squeezingyourbutt(shown);keeplowerabscontracted
andhipsfacingthegroundtoprotectyourback.
Repeat8times;switchlegsandrepeat.

8.Advancedlegcrunches
AgetreadyforswimsuitseasonmovefromcelebritytrainerEduardoDias.
1.Lieonyourbackwithyourkneesbentanda3pounddumbbellbetweenyour
feet.Placeyourhands,palmsdown,beneathyoursittingbones.
2.Concentratingonyourlowerabs,usethemtobringyourkneesintowardyour
chestwhileliftingyourhips,head,andshouldersslightly.Returntothe
startingposition;thats1rep.
Do1530reps34timesaweek;youshouldseeresultsin4weeks.

Page2

abs
9.AnaCaban'sbellyblaster
1.Lieonyourbackwithyourkneesbentintowardyourchest.Hold1(3pound)
dumbbellwithbothhands.
2.Extendyourleftlegto45degrees,keepingyourrightkneebent.Liftyour
headandshouldersandmovethedumbbelltotheoutsideofyourrightknee,
pressingintoacrunchwithatwist(shownabove).
3.Pullyourleftlegintomeetyourrightlegandreachtheweightuptoward
theceiling,keepingyourshouldersandheadelevatedoffthefloor.Nowrepeat
step2,butthistimeextendyourrightlegandkeepyourleftkneebent.Thats
1rep.
Do8reps4timesperweek,andyoushouldseeresultsin3weeks.

10.Obliquedrivingkneecrunch
Lieonyourbackonastabilityballwithyourfeethipdistanceapartonthe
floorandkneesbentto90degrees.Placeyourrighthandbehindyourheadand
yourleftfingertipsonthefloorforbalance.Braceyourcoreandliftyour
leftfootoffthefloor.Extendyourleftleg,footflexed.
B.Crunchup,twistingyourrightshoulderandribcagetowardyourleftknee
whilesimultaneouslystretchingyourrightlegstraight(keepyourfootonthe
floor).Returntostartingposition(leftlegliftedandrightlegbent);that's
1rep.
Do15reps,thenswitchsidesandrepeat.

11.ScalePose
Sitinacomfortablecrossleggedpositionwithhandsonamatnexttoyour
hips.Tightenyourpelvicfloor(asifyouhavetopeeandareholdingitin),
pushintoyourhands,andliftyourentirelowerbodyoffthemat.
Holdfor3breaths,thenlowerbackdown.Thisisaprettychallengingmove,so
ifyoucantliftyourwholelowerhalf,keepyourfeetonthefloorandjust
liftyourbutt.Do3reps.

12.Boatpose
Sitwithyourfeetonthefloor,kneesbent,handsbeneathyourkneesfor
support.Keepingyourchestliftedandshouldersback,engageyourabmuscles
andraiseyourlowerlegsuntiltheyareparalleltothefloor(yourknees
shouldstillbebent)andyouarebalancingonyoursittingbones.
Ifthisfeelscomfortable,begintostraightenyourlegs(stopifyoufeelany
Page3

abs
discomfortinyourback)andstretchyourarmsforward.Holdfor515breaths,
thenrelease.Repeatupto5times.

13.Crosslegdiagonalcrunch
Lieonyourbackwithyourlegsstraightandfeetonthefloor.Keepingyour
torsostill,liftyourhipsandmovethemabittotheright;lowerand
straightenyourlegsagain.
Bendyourleftkneeandcrossitoveryourrightleg,placingyourleftfooton
thefloorneartheoutsideofyourrightknee.Crunchup,thencomebackdown.
Do50reps,thenswitchsidesandrepeat.

14.ToneitVhold
Thisusesfasttwitchmusclefibers(theonesthatcontractduring
highintensitymovesandhelpimprovemuscletone)
Sitwithkneesbentandfeetonfloor.Claspundersideofthighswithboth
hands,hingeback,andliftfeetuntillowerlegsareparalleltofloor;release
hands.Straightenlegsandreachforyourtoes;holdfor8breaths.Repeat3
times.

15.Plank
Kneelonamatonallfourswithyourhandsdirectlyunderyourshoulders.
Stretchyourlegsbackoneatatimetocomeintoplankposition(theuppart
ofapushup);engageyourabmuscles.Yourbodyshouldbelongandstraight;
dontletyourhipssagorliftyourbutttoohigh.Imaginetheresaseatbelt
tighteningaroundyourwaist,drawingyourlowerabmusclesinward.
Pressyourhandsfirmlyintothemat,andpressstronglybackthroughyour
heels.Holdfor12minutes(oraslongasyoucan),thendropbacktoall
fours.Do3reps.
Bodyweightsquat
Standwithfeethipwidth,kneesbentslightly,handscrossedoverchest.Squat
down,pressingweightintofeet.Makesurefeetarepointingstraightaheadand
kneesareoveryourtoes;keepbumtucked.Returntostanding.
Do5setsof5reps.

16.Bodyweightsquat
Standwithfeethipwidth,kneesbentslightly,handscrossedoverchest.Squat
down,pressingweightintofeet.Makesurefeetarepointingstraightaheadand
Page4

abs
kneesareoveryourtoes;keepbumtucked.Returntostanding.
Do5setsof5reps

17.Swandive
Lieonyourstomach,stretchyourarmsoverhead,pointyourtoes,andliftyour
armsandlegsabout6inchesofftheground.Holdfor1count,imaginingyour
legsbeingpulledoutandback,awayfromyourhips.
Next,circleyourarmsouttothesidesandbehindyou.Exhaleandreachyour
armstowardyourtoes,palmsfacingin(shown).Holdfor1count,thenbring
armsbacktostartingpositionandrelaxentirebodytoground.Repeat68
times.

18.Windshieldwiper
Lieonyourbackwithkneesbentto90degreeangles.Straightenyourarmsby
yoursides,andlengthenyourfingertips.Pressthebacksofyourshoulders
againstamat,andslidethemdownawayfromyourears.Focusingonthedeep
waistmuscles,inhaleandslowlymoveyourkneestotheright,thenexhaleand
returntostartingposition.Repeatontheleft;thats1rep.Do58reps.

19.Plankontheball
Kneelinfrontofastabilityball,drapingyourabsandhipsovertheball.
Placeyourhandsonthegroundinfrontofyouandwalkthemoutuntiltheball
rollsbeneathyourthighs(asshownabove).
Onceyourbodyisstraight(withaslightarchinyourback)andyou'restable,
holdfor30seconds.Focusonliftingbellybuttonandsqueezingthighs.

20.Jumpingjackreach
Whileseated,holdtheballandjumplegsapart,thentogether,thenapart
again.Standandreachlefthandtotheright(userighthandtokeepballin
place).Sitbackdown,jumplegstogether,andrepeatsequenceontheother
side;that's1rep.Do4reps,thendoBasicBouncefor1minute.Repeat
sequence3moretimes.

21.Standingsidecrunch
Standholdingballoverhead,elbowsbentandouttosides,andfeet
shoulderwidthapart.Liftrightkneetoside;pullrightelbowdowntomeetit.
Returntostartingposition;repeatonotherside.Bounceballfor1minute.
Repeatsequence3moretimes.
Page5

abs

22.Basicpump(forabs)
A.Standwithonelegforwardandthehooparoundyourwaist,holdingitagainst
thesmallofyourback.Bendkneesslightly,thenspinthehoopbygivingita
bigpusharoundinonedirection.(Besurethehoopislevel.
B.Shiftyourweightbetweenyourforwardandbackwardlegstomoveyourhips
forwardandbackward(asopposedtoaround),pushingandpullingtokeepthe
hoopspinning.

23.Circlesinthesky
Thisworksyourcore,innerthighs,outerhips,andbutt.
Lieonyourbackwithhandsbehindyourhead.Contractabs,liftingupperbody
slightlyofftheground.Raiserightleg5inches(orkeepitonthegroundif
that'stoochallenging)andleftlegstraightuptowardthesky.
Keepingyourcoreengagedandhipsstable,trace4softballsizecircles
clockwisewithyourentireleftleg;reverse,circling4timescounterclockwise.
Lowerbothlegs,switchsides,andrepeat.

24.Sideinclinewithatwist
Thisworksyourtriceps,biceps,core,andwaist.
Lieonyourrightsidewithforearmdirectlyundershoulder,handperpendicular
toyourbody,andlegsstacked.Engageyourabsandtherightsideofyour
waist,liftingyourhipssoyourbodyformsastraightlinefromheadtofeet.
Extendyourleftarmtowardthesky,stayingengagedthroughyourcore(shown).
Nowscoopyourleftarminfrontofyourbodyandreachunderthespacebetween
yourchestandtheground,twistingonlyfromthewaistup.
Comebackup;repeat4times,thenlowerbodytotheground.Repeatonthe
oppositeside.

25.Supinetwist
1.Lieonyourbackwithlegsstretchedoutstraight.Inhaleasyoubendyour
rightkneeandbringitintowardyourchest;hugittightlywithbothhands.
2.Exhaleasyouuseyourlefthandtogentlypressyourrightkneeovertothe
leftside,allowingyourtorsototwist.Stretchyourrightarmouttotheright
atshoulderheight.
Page6

abs
26.Byebyemuffintop
Whenmostpeoplethink"abs,"theythinkthemuffintopthatbloomsoverthetop
oftootightpants.Butabdominals,asetcollectivelyknownasthecore,
includesthemanyinterconnectedmusclesthatrunupthebackandstretchdown
tothebuttandthefrontandinnerthighs,saysMicheleOlson,PhD,professor
ofphysicaleducationandexercisescienceatAuburnUniversityMontgomery,
Alabama.
Hereare24moves,fromsimpletokiller,thatwillkeepyourdailycore
workoutsinteresting!

Page7