BEST EXERCISE TO MAKE YOUR BLUTTED TUMMY SEXY LOOK
After kids and daily stress, exercises for tummy you may have noticed your tummy growing larger than in your younger days. Fret no more — you still have time to transform that core from flab to fab with our flat abs exercises.
For those who hate spending hours in the gym, there’s good news: getting a strong core doesn’t mean you have to churn through a never-ending list of abs exercises. In fact, when you pair the right moves with clean eating (it’s true, abs are made in the kitchen), you can get the job done in as little as 15 minutes a day.
1. Press and resists
Lie faceup with knees bent and feet flat on the floor. Contract core and draw knees in toward navel, forming a 90-degree angle with knees so shins are parallel with the floor. Place palms slightly above knees on thighs. Press palms into thighs, simultaneously resisting the pressure with knees. Maintain equal balance with pressure from palms and thighs so that you keep the 90-degree angle of the knees. Hold. Drive lower back into floor, simultaneously pushing abdominal wall toward the ceiling. This will create greater stability and activation within muscles around core.
2. Stability Ball V-Pass
This is a surefire way to trigger your core muscles with an added glutes and hamstrings bonus. This is a crunch made fun with the ball pass element. You should definitely be feeling the burn when you perform this move. It works your entire core!
How to do it
- Step 1: Lie face up on the floor with arms and feet extended, grasping a stability ball with both hands.
- Step 2: In one fluid movement, use your entire core to lift your arms and legs off the ground, keeping legs and arms straight the entire time.
- Step 3: Transfer the ball from your hands to your feet and allow yourself to lower back down to the floor. Note: make certain to keep your lower back pressed into the ground to sprotect your back throughout the movement.
- Modification (Beginner): Bend knees while performing move or ditch stability ball altogether.
3. Hands of time (right leg)
Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core, draw knees into chest, and press feet toward the ceiling. Feet should remain together with toes flexed. Contract core, inhale and lower right leg out to right side as far as possible, keeping left leg still. At lowest point, exhale and use core to move right leg back to starting position. To modify this exercise, simply raise feet off of the floor and keep knees bent at a 90-degree angle with shin remaining parallel with the floor. Keeping the 90-degree angle, lower right leg to floor as far as possible.
4. Recruit an Exercise Buddy
If you like, you can get your baby into the act, too! Blast your baby fat after pregnancy with a baby bench press: Lie down with your legs bent and feet flat on the floor, holding your baby so he’s resting on your belly. Inhale and lift your baby skyward, pulling in and contracting your abs at the same time; then exhale and lower your baby. Do as many reps as you can.
5. Hands of time (left leg).
Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core, draw knees into chest, and press feet toward the ceiling. Feet should remain together with toes flexed. Contract core, inhale and lower left leg out to right side as far as possible, keeping right leg still. At lowest point, exhale and use core to move left leg back to starting position. Aim to keep right leg from swinging back and forth throughout the exercise. This can cause lower back to perform most of the work, increasing stress in the lumbar region.
6. Side Plank Thread the Needle
Engage your entire core in plank mode with an added emphasis on the love handles with this side plank with movement. Use weights, a water bottle or even can of food for added strength training. No equipment (excuses) needed!
How to do it
- Step 1: Press up into a forearm side plank, with the right elbow below the right shoulder and feet stacked.
- Step 2: Raise hips off the floor so your body forms a straight line from your shoulders to your ankles.
- Step 4: Extend the right arm back up to the ceiling, keeping your core engaged and hips in the same position.
- (Beginner Modification): Bend your lower leg and place it on the ground like a kickstand.
7. Round the clock (left leg).
Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core and draw left knee in toward navel. Flare left knee out (opening inner thigh area) and extend left leg until it is at a 45-degree angle. (Right foot should remain off the floor throughout the exercise.) Reverse direction to starting position. To properly engage core, press back into the floor while pushing stomach out toward the ceiling.
8. Plank Jack
This move is another double whammy, engaging the core with a plank focused on movement while continuing to maintain good form. This incorporates a cardio element that will raise your heart rate while working the core.
How to do it
- Step 1: Begin in high plank with your shoulders over your wrists, your body in one straight line and your feet together.
- Step 2: Jump your legs wide and then back together. Jump as quickly as you can, but do not let your stomach sag or arch towards the ceiling. Jumping out and back in is one rep.
9. Trace the triangle.
Get in a pushup position with hands in line with shoulders and feet hip-width apart. Contract core and reach left hand out 45 degrees as far as possible. Do the same with right hand, bringing hands side by side. Reach out right hand as far as possible in front of head. Follow with left hand. Reach backward with right hand on a 45-degree angle, following with left hand. (Your hand pattern will be as if you just traced a triangle.) Reverse direction through each step. Continue, alternating directions. To ensure proper positioning, keep eyes focused at the floor the entire time.
10. Russian Twist with Kettlebell
The added weight takes the Russian twist up a notch, but you can also use a hand weight or water bottle. Or you can modify the move to make it a little easier with no weight at all until you’re ready to progress!
How to do it
- Step 1: Begin in a seated position on the floor with knees bent. Hold kettlebell above chest as you lower your upper body down to about a 45-degree angle. Lift your legs and engage your core for balance.
- Step 2: Keeping core tight and shoulders back, rotate to the right as far as you can. See if you can tap the kettlebell on the floor.
- Modification (Beginner): Leave your feet on the floor, knees still bent.
11. Seated Pretzel
The name says it all, right? This is a simple movement that looks like it’s not a lot of work, but don’t be fooled; after a few seconds, you will feel the burn.
How to do it
- Step 1: Sit with your front shin parallel in front of you and your back knee far behind. Place your hands on either side of your front shin and lean forward slightly.
- Step 2: Activating through your core and back seat, lift your bent back leg up. Perform all your reps, then, switch sides and repeat for allotted time.
12. Crossover Kicks
Here’s another seemingly simple movement that packs in a whole lot of burn. Your abs will scream but your bikini will thank you for performing this movement that focuses on the transverse abdominal muscles.
How to do it
- Step 1: Lie on your back with your hands at your side, palms down. Raise the legs to a height where your back is still glued to the mat. Spread the feet apart 1 to 2 feet, pointed or flexed.
- Step 1: Lie on your back with your hands at your side, palms down. Raise the legs to a height where your back is still glued to the mat. Spread the feet apart 1 to 2 feet, pointed or flexed.
13. Plank Up-Downs
Adding movement to your plank adds extra contraction of your ab muscles, which leads to a waist whittling effect. Added bonus: This is also a great arm toning exercise.
How to do it
- Step 1: Begin in high plank. Your body should be a straight, diagonal line from your head to your heels.
- Step 2: With control, place your right forearm down onto the mat.
- Step 3: Now place your left forearm down onto the mat, you are now in forearm plank position. Reverse the sequence, pressing back up into a high plank, one hand at a time.
- Modification: (Beginner): Perform this move on your knees.