FITNESS CENTER

how to keep yourself fit

 
 

 

 
 

 

 4 Weeks to Gorgeous Abs

       Myatt Murphy     

 
 

 

 
 

 

Transversus Abdominus: Scrabble Ball


What you'll need: A stability ball, a pair of 2- to 5-pound dumbbells, and a mat.
 


Get into plank position with hands under shoulders, legs extended, back straight, and feet on top of a stability ball, forming a line from head to heels.


Keeping abs tight, roll ball under feet to spell out the letters of the alphabet.


Aim to spell up to O.


As you advance, try to make it all the way to Z.


Transversus Abdominus: Horizontal Plank

 

 

Get into plank position on mat (hands under shoulders, legs extended, feet hip-width apart, back straight, abs engaged), holding a dumbbell in left hand.

Slowly lift left arm straight out to side at shoulder height, keeping hips and core still.

Lower arm.

Do 10 reps, staying in plank.

Switch arms; repeat.


Rectus Abdominus: V Rock and Roll

 


Lie face up on mat with legs together, toes pointed and arms extended overhead by ears, hands stacked (like you're about to dive into a pool).

Engage abs and lift both legs and shoulders about 6 inches off ground, slowly rocking body back and forth.

Do 10 reps.


Rectus Abdominus: Stand-Up....A

 


Stand with back to mat, feet hip-width apart, knees slightly bent, holding a dumbbell vertically at chest with both hands.

Squat to sit down.

As soon as butt touches mat, bring knees into chest and roll onto shoulder blades.


Rectus Abdominus: Stand-Up....B

 


Extend dumbbell overhead.

Place feet on mat and roll back up to start.

Do 8 reps.


Obliques: Around the World

 


Lie back on top of a stability ball, butt slightly off edge of ball, feet hip-width apart on ground.

Extend arms overhead in line with ears.

Rotate upper body in a circular motion to the right, up, left and back, keeping abs tight.

Do 10 full circles.

Switch sides; repeat.


Obliques: Windshield Wipers....A

 

 

Lie face up with legs extended over hips, arms extended at shoulders, abs engaged.


Obliques: Windshield Wipers....B

 


Keeping legs together, slowly lower legs to left, as close to ground as possible.

Use core muscles to lift legs back to center, then lower to right.

Do 8 to 12 reps, alternating sides.


Lower Back, Hips (Iliopsoas), Glutes: Glute Bridge

 


Lie face up on mat with arms by sides, knees bent and feet flat.

Engage abs and glutes and slowly press hips toward sky, forming a straight line from knees to shoulders.

Hold for 3 counts; lower.

Do 12 reps.

For a challenge, do the bridge with one leg lifted.


Lower Back, Hips (Iliopsoas), Glutes: Ball Opposites

 


 

Lie facedown on top of a stability ball with palms on ground under shoulders, legs extended, and toes on ground.

Squeeze glutes to lift right leg straight up while extending left arm out in front, keeping abs tight, shoulders relaxed, and head in line with spine.

Hold for 1 count; lower.

Switch sides; repeat.

Do 16 reps, alternating sides.

Source: Meredith Corporation


Courtesy: Myatt Murphy