7 Waist-Slimming Ab Exercises

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7 Waist-Slimming Ab Exercises

Side Plank-UpTargets: Rectus and transversus abdominis, obliques, and inner thighs

y Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so thatleft forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of leftfoot for a wider base of support.

y Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, thenlower.

y

Do 10 reps. Switch sides and repeat. Do 3 sets.

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Round Back Targets: Rectus and transversus abdominis

y Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back isrounded. Place hands on floor near hips, fingertips pressed into floor.

y Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10

pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bringextended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.

y Do 3 sets.

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Fly Up

Target: Rectus abdominis

y Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so thatknees are bent about 90 degrees.

y Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift armsto reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.

y Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.

y Do 3 sets, hugging knees to chest to rest between sets.




Pelvic ScoopTargets: Lower back, rectus and transversus abdominis, obliques, and butt

y Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.

y Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel restson floor.

y Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you canwithout arching back; pull abs in to lift rather than press through left heel. Lower to floor.

y Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.


C-Cur veTargets: Rectus and transversus abdominis, quads, inner thighs, and calves



y Stand facing a wall with legs together, squeezing rolled-up towel between thighs.

y With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallelto floor.

y Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips 1 inch, then raise them 1 inch. Make itharder: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.

y Do 3 sets.


Flat Back Targets: Rectus and transversus abdominis

y Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place

hands on floor between legs and squeeze abs.y Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right

to complete 1 rep.

y Do 3 sets of 20 reps.




Tw isted CurlTargets: Rectus and transversus abdominis and obliques

y Sit on a folded towel on floor with knees bent and feet flat on floor, then lean back to rest on elbows.

y Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands graspoutside of left thigh.

y Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.

y Switch sides and repeat. Do 3 sets.

Originally published in FITNESS magazine, April 2011.


© Copyright 2011 Meredith Corporation. All Rights Reserved.

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7 Waist-Slimming Ab Exercises