Depending on whether you already workout your abs regularly at home, or you’re just beginning, the list below offers an exercise routine for each level.
Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff:
When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble.
There are few things more discouraging than putting your time in at the gym and still not seeing results.
If a trimmer, tighter core is what you’re after, the reality is that it takes more than showing up.
IF YOU’RE JUST STARTING
Lie yourself flat on your floor or exercise mat. Bend your legs sideways and keep your heels together, while moving them as close to your stomach as you can. Hold your fingers together behind your head, with your arms bent sideways, in line with your knees. Raise your body slightly upwards, take a deep breath and push your upper body towards your legs while breathing out. Move back to your initial position, several inches from the ground. Do 10 takes.
Lie down flat on the floor, bend your knees, keep your feet flat, and your arms at your sides. Take a deep breath and move sideways, while exhaling, and try to touch your right foot with your right arm. Don’t lift your back and do not tilt your head. When done, move back to the initial position. Do 15 takes.
Put yourself in a plank position, your arms resting on your elbows and your legs stretched out behind you, rested on your toes. Straighten your back and hips, and don’t tense your neck. Stay in this position for 5 seconds, while breathing normally, and then go back to your initial position. Do 10 takes.
IF YOU’RE AT AN INTER-MEDIATE LEVEL
Lie yourself flat on your back. Stretch your legs upwards to make a 90° degree angle with your body. Take a deep breath, then while exhaling move your body upwards with you arms stretched out towards your feet, making a “U” letter with your body. Don’t curve your back, but try to keep it as straight as possible. Do two sets of 15.
Lie yourself flat on your back and put your hands behind your head. Breathe in, and try to do a “scissor” movement while exhaling, by bending your right leg and moving your knee towards your left elbow. Then slowly return to your original position and repeat the movement with you other arm and leg. Do 2 sets of 15 takes, making sure you don’t pull your neck and your abdominal muscles are tightened.
Elastic Bend Crunch
Lie down flat on your back, with your arms to your side, holding the ends of your elastic bands. Place your bands on your shins, bend your knees and raise them upwards until your hips are lifted, while holding the bands tight. Stay in this position for 5 seconds and then go back to your original position. Do two sets of 10.
IF YOU’RE AT AN ADVANCED LEVEL
Place two chairs with enough distance to keep your hands on one chair and your feet on the other (it might take 1-2 tries until you get the distance right). Place your hands flat on the first chair, but keep your elbows bent, and your chest upwards. Breathe in, and as you breathe out move your knees towards your chest, but do not swing. If this is too much for you, you can start by using one leg. Do 3 sets of 15.
Lie yourself flat on the floor while keeping your arms by your sides. Breathe in, and as you breathe out lift your legs about 6 inches up and move them to your right side. Go back to your original position and repeat the movement for your other side. Do 3 sets of 15.
Place a ball on the floor, put your feet flat on it, and stretch out your body so that your palms are placed flat on the floor. While holding this position, raise one leg a few inches from the ball, but keep your legs straight. Stay in this position for 5 seconds, and then go back to your original position. Switch to your other leg next. Do 2 sets of 10.
Any of the different level routines will give you results as quickly as two weeks, so why don’t you give it a try!