TOP TEN INSTANT
ABDOMEN FLATTENERS
1. Pike 90
·
Lie
face up, raise legs until perpendicular to floor, feet flexed.
·
Lower
right leg so it hovers 1 or 2 inches off floor and place hands lightly behind
head.
·
In
this position, do 15 crunches, lifting chest toward ceiling and lowering.
·
Switch
legs and repeat.
2. Crunchy frog
·
Sit
with knees bent, feet flat.
·
Keeping
legs together, raise feet several inches and bring knees toward chest.
·
Wrap
arms around knees without touching legs.
·
Extend
legs and stretch arms to sides, palms forward.
·
Return
to wrapped-arm position, and repeat.
·
Do
15 repetitions.
3. Tornado
·
Stand
with feet hip-width apart, right leg in front of left, right foot turned out.
·
Bend
elbows and raise arms out to sides at shoulder level (like goal posts).
·
In
one motion, raise right knee to lowered right elbow.
·
Return
to start, switch sides and repeat to complete one rep.
·
Do
15 repetitions.
4. Corkscrew
· Lie
face up.
· Press
legs together and raise them toward ceiling until they're at a 90-degree angle,
with knees slightly bent and toes pointed.
· Raise
butt and legs off floor using abdomen muscles.
· Twist
legs slightly to left.
· Repeat,
twisting to right, for one repetition.
· Do
15 repetitions.
5. Side arm balance
· Start
on floor on knees.
· Lean
to left and place left hand on floor under shoulder; extend right arm up and to
left, palm down.
· Straighten
right legs out to right with foot on floor, resting on left knee, and hold for
5 breaths.
· Return
to start and switch sides.
· Repeat
twice per side.
6. Plank
pose
·
Balance
on toes and forearms (or palms), keeping back straight.
·
Pull
belly button to spine for up to a minute.
·
Do
10 repetitions.
7. Standing
bicycle
·
Stand
with feet hip-width apart, knees slightly bent.
·
Clasp
hands behind head and elbows pointed out to sides.
·
Straighten
left leg as you lift right leg, knee bent and thigh parallel to floor.
·
Keeping
knee lifted and steady, twist torso toward right.
·
Return
to start, and repeat on other side for one repetition.
·
Do
10 repetitions.
8. Side winder
·
Stand
with feet hip-width apart, knees slightly bent.
·
Clasp
hands behind head and elbows pointed out to sides.
·
Lift
right leg to side, knee bent and thigh parallel to floor.
·
Keeping
knee lifted, bend torso to right side, bringing elbow and knee toward each
other.
·
Return
to start, and repeat on other side for one repetition.
·
Do
10 repetitions.
9. Seesaw
·
Stand
with feet shoulder-width apart, knees slightly bent, hands on hips.
·
Lift
right leg, knee bent and thigh parallel to floor with foot flexed.
·
Straighten
right leg, pressing heel toward floor, as you lean torso backward.
·
Return
to knee lift position and repeat five times.
·
Switch
sides and repeat.
10. Forward
bend
· Stand
with feet hip-width apart, knees slightly bent, arms overhead with palms facing
in.
· Lift
right leg, knee bent and thigh parallel to floor.
· Keeping
knee lifted and arms raised, bring torso and knee toward each other as close as
you can.
· Return
to start, and repeat on other side for one repetition.
· Do
10 repetitions.