Wednesday, November 5, 2014

Get flat abs fast

Looking to sculpt your abs fast? Do this belly-focused routine 1–2 times per week, leaving at least a day of rest in between.

It's OK to do this series of moves on the same day as you do the all-over tone-up routine, or you can do it on a different day. Rest for 30–60 seconds after each set.

This ab routine is part of the CarbLovers workout.


Crunch and Reach

A. Lie with your shoulder blades, back, and hips on a stability ball, knees shoulder-width apart and bent to 90 degrees, feet on the floor. Extend your arms overhead.

B. Draw your lower abdomen in toward your spine. Slowly raise your arms above your shoulders while lifting your chest so that both shoulder blades and your upper back come off the ball. Hold for 3 seconds, then return to starting position. That’s 1 rep. Do 3 sets of 15 reps.


Twisting Knee Crunch

A. Lie on your back on a stability ball with feet hip-distance apart on the floor and knees bent to 90 degrees. Bring your left hand behind your head and your right fingertips to the floor for balance. Brace your core and lift your right foot off the floor. Extend your right leg, foot flexed.

B. Crunch up, twisting your left shoulder and rib cage toward your right knee while simultaneously stretching your left leg straight (keep your foot on the floor). Return starting position (right leg lifted, left leg bent). That’s 1 rep. Do 15 reps, then switch sides and repeat. Do 3 sets.


Stir the Pot

Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll the ball forward until your legs are extended and your body is in plank position, toes tucked. Your shoulders should be stacked directly above your elbows, chest lifted off the ball, and neck in line with your spine.

Brace your abs and make small circles to the right with your forearms, as if stirring a pot. Do 15 reps, then repeat, making circles to the left. Do 3 sets.


Figure 8 Lunge

A. Stand with your feet together, holding a stability ball in front of your body with arms bent. Step your left foot out to the side and bend your knee to 90 degrees (don’t let it go past your toes); both feet should still be facing forward. At the same time, hinge and twist at your hips to bring the ball down to the outside of your left knee.

B. As you push off with your left foot to return to starting position, lift the ball up and over your left shoulder to complete the first half of the figure 8. Repeat the lunge and ball movement on the other side to complete the figure 8; that’s 1 rep. Do 3 sets of 15 reps.

A video of 5 Best Moves for Flatter Abs