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Flatter Abs In 2 Weeks (For Beginner, Intermediate, Advanced)

posted in Health & Fitness
02/01/2015
  • Beginner MovesButterfly Crunch
Targets: rectus abdominus ("six-pack")

Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles
    Beginner MovesButterfly Crunch
    Targets: rectus abdominus ("six-pack")

    Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles
  • ontracted, exhale and curl your chest up a few inches off the floor toward your legs. Lower to start. Repeat 10 times.

  • Side to Side
Targets: obliques (sides)
    Side to Side
    Targets: obliques (sides)
  • Lie on your back, knees bent and feet flat on the floor, with your arms at your sides. Exhale and contract your abs as you slide your right hand toward your right foot. Your head and neck should remain aligned and your lower back pressed to the floor. Return to start, then switch sides. Repeat 15 times.

  • Front Plank
Targets: transverse abdominals
    Front Plank
    Targets: transverse abdominals
  • Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.

  • Intermediate Moves

Fingers to Toes
Targets: rectus abdominus
    Intermediate Moves

    Fingers to Toes
    Targets: rectus abdominus
  • Lie on your back with your legs straight and extended toward the ceiling, with arms down by your sides. Exhale and contract your abs as you crunch up from your waist and extend your hands toward your toes. Keep your back flat on the floor. Work up to 2 sets of 15 reps.

  • Scissors
Targets: obliques
    Scissors
    Targets: obliques
  • Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don't pull on your neck. Work up to 2 sets.

  • Reverse Crunch with Resistance Bands
Targets: transverse abdominals
    Reverse Crunch with Resistance Bands
    Targets: transverse abdominals
  • Lie on your back with your knees bent, arms down by your sides, holding one end of a band in each hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 reps.

  • Advanced Moves
Knee-Ups
Targets: rectus abdominus
    Advanced Moves
    Knee-Ups
    Targets: rectus abdominus
  • Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, head and chest lifted. Keeping your abs tight, exhale and then very slowly bring your knees to your chest without swinging back and forth. If your form falters, try raising one knee at a time. Build up to 3 sets of 15 reps.

  • Leg Swings
Targets: obliques
    Leg Swings
    Targets: obliques
  • Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps. Work up to 3 sets.

  • Ball Leg Lift
Targets: transverse abdominals
    Ball Leg Lift
    Targets: transverse abdominals
  • Lie facedown on a ball and roll forward until your hands are on floor and just the tops of your feet are flat on ball. Keeping your back and right leg straight, slowly lift leg a couple of inches toward the ceiling. Hold for 3 seconds, then lower. Do 10 reps, then switch legs. Add 2 repetitions each week as long as you can maintain perfect form.

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