Posted on March 06 2018
Hey Bombshells Everyone wants a flat stomach and killer abs. While there is much work to be done in the gym and the kitchen to achieve the abs we all crave. These 10 exercises will have you well on your way.
Russian Twist Sit on a yoga mat ( preferably a cute one) in the C- sit position back slightly rounded abs pulled in tight, knees together heels lifted off the ground. Holding a medicine ball or dumbbell (8-20lbs ) in both hands twist from right to left. Do this for 30 seconds.
The V-Up Lie flat on your back extending your arms and legs. Next, contract your upper and lower body at the same time. Keep your arms and legs straight as you reach toward your ankles with the tips of your fingers. The final position would be similar to a V shape. Repeat for 30 seconds.
Plank with Alternating Knee Twist Lay yourself face down and lift your body resting on your forearms and toes. Keep your abs drawn in and head, neck and shoulders in alignment. Twist bring and bring the opposite knee up to the opposite elbow and back to the starting position and repeat with the other side. Remember to keep our butt low. Repeat for 30 seconds.
Seated Genie Tuck Jumps Sit in the C-sit position on your mat. Knees bent , Heels on the ground , Abs drawn in. Fold your arms on top of one another in front of your face. Bring your knees up to your elbows quickly like your jumping then back down. Repeat for 30 seconds going as quickly as possible.
1/2 Superman Lay on your stomach folding your arms in front of you. Lay your forehead on your arms. Slowly lift your legs and upper body off the ground as high as possible, squeezing your glutes. Hold for a second them lower back down. Repeat for 30 seconds.
In and Out Frog Crunch Lay yourself flat on your back up and toes pointed out heels touching. Put your hands behind the head with elbows being wide. Bend your knees and bring the upper and lower body towards the centre simultaneously. Keep toes pointing out and heels together. Extend back out, repeat for 30 seconds.
Bike Run Hands Up Sit in the C-Sit position on your mat. Put your arms straight up next to your ears and lift your feet off the ground. Your back should be slightly rounded like a "C" . Start pedaling as fast as possible. Bonus... you will also feel this in your hip flexors. Make sure to draw in your abs and breath as you pedal.
Reverse Butterfly Lay flat on your stomach arms out in front of you. Looking down at your mat. Turn your palms out and begin to "swim" and lift your upper body and lower body as high up off the ground as possible. Engaging your lower back muscles. Hold up for a second and move back to the starting position. Keep up the work for 30 seconds.
Standing Oblique Crunch In the standing position. Place your left arm behind your back right arm in the air. Put 90% of your body weight in the left leg. Begin to lift your right leg up to the side and draw your knee to your elbow. Your knee is bent and the lift kinda likes a dog peeing on a fire hydrant. Return to the start position without letting your right foot touch the ground. Repeat for 30 seconds. Then do the other side. BONUS !! Your going to feel this in your standing leg and in those glutes as you balance on one leg.
Sumo Squat Oblique Twist / with weight Grab a 10-15 lb weight hold the weight close to your chest hands on each end of the dumbell. Toes are pointed out legs are in a wide stance. Back straight pretend your sliding down a wall and sit into the squat. Abdominals pulled in tight lean JUST YOUR UPPER BODY from side to side. You should feel this on your sides and in your legs and glutes. Make sure only to move your torso not your lower body also make sure to keep you chest up. Repeat for 30 seconds
All these exercise are a great way to strengthen your core and help carve out those abs but most of your work will be done in the kitchen. Eating a balanced diet with the right amount of Carbohydrates, Fats and Proteins for your current activity level and fitness goals will help you achieve your ideal body. Stay tuned for more information on macros how to calculate and track them to help you achieve your fitness goals.