ABtastic Workout

by Mel on October 11, 2012

Pooch, muffin top, anyway you put it that jiggle in the middle is not cute!  Here are some exercises to help you tighten and tone your midsection.  These exercises can be done at home without any expensive equipment and in a small amount of time, so there are no more excuses!  Try incorporating a couple of these exercises into your daily routine at least three times a week for noticeable results!

 

Bicycle crunch

  1. Lie on your back with your hands behind your head
  2. Bring your right knee into your chest and extend your left leg forward while bringing your left elbow up to the right knee
  3. Alternate back and forth and continue for 30 seconds
  4. Rest for 30 seconds and repeat for five sets

 

Side crunches

  1. Lie on your back, bend your knees with your hands behind your head
  2. Twist your torso to the left until your legs are stacked on top of one another while contracting your abs and bringing your shoulder blades off the ground
  3. Lower to starting position continue for 20 reps
  4. Repeat on your right side and continue for three sets

 

Plank

  1. Lie face down in a push-up position with your elbows directly beneath shoulders at 90-degree angles
  2. Use your toes to lift your legs off the ground, keeping your back flat forming a straight line through the shoulders, hips, knees, and ankles
  3. Hold this position for 30 seconds (beginners can start with 20 seconds and as you become stronger try to increase to one minute)
  4. Rest for 30 seconds and repeat for a total of five sets

 

The hundred

  1. Lie on the floor with your knees bent and your feet flat on the floor
  2. Lift your head, keep your neck straight, until your shoulders roll off the floor
  3. Curl your upper body upward until your shoulder blades are just off the floor
  4. Stretch your arms beside your body with your palms flat but raised about six inches off the floor
  5. Move your arms in a patting motion at your sides while inhaling for five counts and exhaling out for five counts. You should be reaching forward and maintaining an aligned spine and tucked-in abdomen
  6. Repeat the inhale-exhale count nine more times for a total of 100 counts

When you become stronger try lifting your feet off the floor until your knees are bent at a 90-degree angle with your calves parallel to the floor.  To increase difficulty keep your knees straight and raising your feet and legs to an angle between 45 and 90 degrees. The remainder of the exercise is the same.

 

Side Plank

  1. Lie on your side and lift abdominals
  2. Lie with your elbow directly under your shoulder with your feet stacked one on top of the other (harder), or staggered (easier).
  3. Lift your hips into the air making a straight line through the shoulders, hips, knees, and ankles. Make sure your shoulder does not end up by your ear by holding your shoulder in its natural position to maintain the correct posture
  4. Start with three sets of 20 seconds and gradually increase the holds to 1 minute

 

Make sure to give your neck proper support while performing these exercises.  Your head should either be lying on the floor or supported by your hands when lifting your head off the ground to avoid straining your neck muscles.  When you are first starting an exercise program begin slowly to avoid injury and work up to more advanced moves once you become stronger.

Mel

Mel

Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I’ve been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel’s favorite product is African Mango 1200
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