TOP TEN INSTANT ABDOMEN FLATTENERS

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.