Abs of Steel

Sculpting a Sexier Stomach

Add one of these killer abs exercises to your workout and tone your tummy and lose your love handles for good.

*******************************

Lying Leg Raise
Targets: Abs, lower back, hips

-Lie face up on floor with legs together and extended, holding ball with both hands, arms extended overhead with elbows next to ears.
-Engage abs and lift both legs straight up toward ceiling.
-Slowly lower legs, keeping them straight and together, until about 12 inches away from floor; lift back up.







*************************************
Medicine Ball Tap
Targets: Arms, obliques, abs

-Stand with feet shoulder width apart, knees slightly bent, abs engaged and back about 2 feet away from a wall, holding ball with arms extended at chest height in front of you.
-Bend arms slightly and rotate torso to right until ball taps wall behind you.
-Rotate back through center and to left; tap wall with ball.
-Alternate sides.





***************************************
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.
-Switch legs






**************************************
Ball Crunch
-Lie face up on a stability ball, knees bent 90 degrees, feet on floor.
-Put hands behind head with elbows out to sides and crunch up, then lower.






****************************************

Hip Raise
-Lie face up on floor with heels on ball, legs extended, arms by sides.
-Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.





*************************************
Back Extension
-Lie face down on ball, knees bent and feet on wall behind you, toes on floor.
-Bend elbows by sides, bringing fists in front of shoulders. Lift upper body; lower.






***********************************

Arm/Leg Reach
-Start on all fours. Slowly extend left arm and right leg at the same time until both are parallel to floor; hold for 1 second. Return to start.
-Switch sides and repeat to complete 1 rep.


***********************************
Pilates Roll-Up
-Lie back with legs straight and arms extended above head next to ears.
-Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.




~Choose your favorite 2-4 exercises and try to do 15-20 reps 2-3 times, 3 times a week.~


*****************************
*****************************
Cardio for Killer Abs:
To get show off abs fast, do at least 3 - 30 minute cardio sessions per week.
Choose activities that specifically target core muscles.
*
Best machines (500 to 600 calories an hour):
Treadmill (run/walk hills)
Elliptical trainer with movable handles
Rowing machine
*
Do 10 minutes of each machine, moving quickly from one exercise to the next so your core muscles are constantly challenged.
*
Best classes (350 to 650 calories an hour):
Indoor Group Cycling
Kickboxing
Core Based Classes
Bosu Classes
Most Dance classes
*
Best outdoor activities (300 to 450 calories an hour):
Tennis
Kayaking
Volleyball

********************************************************************

You should now be on your way to a slimmer, sexier You!!

*************************************************************