Get Flat ABS in Just a Few Weeks-Try These Moves

3. Upper Abs: Pilates 100s:


upper-abs-pilates-100s

How to do it:

  • Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not “pooching” your abs, which means you are just working the top layer of abs, which is a Pilates no-no.
  • Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
  • Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Repeat the cycle nine more times for a total of 100 pumps.
  • Keep your upper body stable while your arms pump.

4. Side Plank:

side_plank

How to do it:

  • Begin on your left side, with your elbow directly below your shoulder and your forearm perpendicular to your body.
  • Stack your feet or place one in front of the other.
  • Contract your abs and lift your hips off the floor until your body makes a diagonal line from your shoulder to your feet.
  • Hold this position for 30 to 45 seconds.
  • Switch sides and repeat.

5. Bicycle Crunch:

bicycle-crun

How to do it:

  • Lie flat on the floor on a Yoga mat, with your lower back pressed to the ground and the core engaged.
  • Place your hands behind your ears gently holding your head. Bring your knees toward your chest to about a 45-degree angle.
  • Lift your upper back until your shoulder blades are off the mat. Be sure not to pull from your neck.
  • Contract your abs and straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving, not just your elbows.
  • Switch sides, and continue alternating from side to side to complete one set. Do 8-12 reps for 2-3 sets.
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