Flab to fab: moves to flatten your tummy
Even after three children, many people tell my I have great abs. Here are my secrets: high fiber diet and great toning moves. Incorporate beans, high fiber grains, and lots of vegetables to keep your diet lean and low in calories. Try for 20 minutes of cardio 4-5 days of week plus these core flattening ab moves 3 times a week:
Windshield Wipers
Start with reverse plank, knees bent and arms straight. Lift one leg towards the ceiling and wipe across the body then back out to the side. Perform 20 reps on reach leg and keep hips high. I love this move because it also hits my triceps and glutes as well as my olibques~a 3 for one!
Mini Side Crunch
This is the beginner version. Start with knees bent to one side and arm extended to the side. Curl up towards the knees but use the full range of motion on these. Perform 20 reps on each side. To challenge yourself: hold knees in the air or extened legs fully.
Long Leg Twister
Start with a “C” shaped spine, tucking pelvis under and drawing abs into center. Lift legs and keep them lifted (bend the knees if you feel pulling in your lower back) With arms bent at shoulder height twist from side to side for 30 seconds. Continue to breathe but work quickly through the twist.
Splitter
Start with hands slightly under your hips and legs extended towards the ceiling. Maintain one leg at 90 degrees towards the ceiling. Take left leg down towards floor about 45 degrees then return to center. Next drop leg 45 degrees to the side. Perform 15 repetitions with this 4 count movement with the left leg; hug knees to chest and then perform with right leg. Maintain your lower back pressed into hands and floor and breathe throughout the movement.
Double Knee Droppers
Start with knees bent in air and arms out to the side on your back. Keeping legs together, roll them to the side without touching the ground. Pause for a moment and then sweep them to the other side. Perform 20 repetitions. To challenge the core, extend the legs straight on the movement.
Side Plank Reaches
Start with in a side plank position and reach hand towards the ceiling. Reach over to the side and lift hips slightly higher by squeezing your rib cage into your hips. Lower to floor. Perform 10 lift and reaches on each side. To increase the intensity, keep hips lifted the entire set or add a light hand weight.
Power Core Press
Start with hands and chest on ball in a forward plank position. Balance with bent arms and press away holding the plank position on the ball. Hold for 10 seconds to start; build up to 30 seconds and perform 6-8 reps. This exercise targets your core as well as your shoulders and chest.
You can find many of these moves on my latest DVD, Keeping Fit Strength, Cardio and Pilates. Check out www.acaciacatalog.com/nakedfitness for discounted pricing.
By: Andrea Metcalf, Smiling Green Fitness Expert
healthy lifestyle and celebrity fitness expert
Great Article but I am sure I can not do many of them. And, the last one is a variation of the pushups only if I am not wrong. Only that it is on a certain height so we can even use a low chair or something of the kind? I do wall pushups. How much will that help with the tummy?
To Swathy from Andrea
Push ups are actually core exercises even against a wall because your middle supports the link between feet and arms. Modifications or progressions are a great thing.
here are basics of many of them:
Power core press – start on the floor with knees touching and try to lift the middle – you can also try this against a wall or in the shower
Side plank reaches – lower one knee and eliminate the resistance or hand weight – practice holding the side plank to start on one knee then, extend both legs
Knee Droppers – a good start for anyone – place a small pillow or towel under your hips to help keep your knees in the air – you can also put heavy weights on the floor to hold onto to stabilize the upper body
Splitter – again add your hands or a towel under the hips to get legs in the air – and limit the range of motion or reach of each leg to start
Long leg twister – put your feet on the floor for this one and curl the pelvis under as you rotate the upper body – can also do this with a slight lean back in a chair at your desk
Hope these modifications help!