Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist (B). Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep. Do 10 to 15, then switch sides.
Flatten Your Belly And Reveal Your Sensational Core With This Killer Ab Workout
To have the solid and beautiful stomach, you have to get a little off. Initially, you will need to get rid of excess fat on the stomach (cardio training) and build your abdominal muscles (strength training) to have visible and defined abdominal muscles. You must combine these two things if you want to get the results you want. If you train only your abdominal muscles and do strength training, without having cardio training for fat loss, you will have stomach hidden under the spare tire.
If you are just doing cardio training, without exercising for strength and muscle building, you will not have a definition, you will only have a flat stomach with mildly abdominal muscles. It is, therefore, necessary to train the abdominal and to make cardio training to get beautiful abdominal muscles for as short a time as possible.
The fastest way to get rid of excess fat around your stomach is to include high-intensity cardiovascular exercises. The easiest way to do this is by using a running tape, a wheelchair, an orbital or simply a pair of shoes to exit on running. To build your abdominal muscles to look nice and symmetric, you have to train all the parts of the stomach.
So prepare for this training created exclusively for Women’s Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California, combines fat-burning cardio with moves that target your entire core rather than individual muscles, so you’ll burn more fat while toning up.
Directions
These abdominal exercises should be done three times a week. It starts with basic training (moves 1-4) and after three weeks it continues with advanced training (moves 5-8). For maximum burning of fats, perform the exercises in a circle. First make one set of each move in the order shown, rest for 30 seconds between the exercises, then rest for one minute and repeat the circuit from the beginning.
Basic Move: Plank
Starting from the tip of the pressure position, brace your elbows and lower until you move the weight from the arms of the forearms. Your body should form a straight line, then turn your abdominal muscles and hold them for 60 seconds. If you can not reach 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds and continue 1 minute. Focus on the shape and do not drop your hips or do not bend your butt.
Basic Move: Side Plank
Lie on the right side with your right legs and lift up with your right hand so that your body forms a diagonal line. Leave the left hand on the hip and turn the stomach and hold for 60 seconds. If you can not reach 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute, but make sure your hips and knees stay out of the floor.
Basic Move: Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps.
Basic Move: Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands and stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Do 2 or 3 sets of 10 to 15 reps.
Advanced Move: Plank with Arm Lift
You need to enter the shield position (fingers and forearms on the floor, body raised) and your body should form a straight line (A). Turn your stomachs and carefully transfer weight to your right forearm and continue your left hand in front of you (B) and hold it for 3 to 10 seconds. Then slowly turn your hand back and repeat with your right hand. It’s 1 rep. Make 2 or 3 sets of 5 to 10 reps, rest for 1 minute between the series.
Advanced Move: Side Plank with Rotation
In a right-side plank position, brace your abs and reach your left hand toward the ceiling. Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor
Return to the side plank. That’s 1 rep.
Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
Advanced Move: Hip-Thigh Raise
Lie on your back with your right knee bent and your left leg extended and leave your hands on the floor, palms up, at the shoulder level with hips about 2 centimeters (A). Then lift your hips to form a straight line on the left leg (B) and hold for 2 points, then return for the start. It’s 1 rep. Make 10-15 reps on each side. And, to make it harder, cross your arms over your chest.
Advanced Move: Reverse Lunge With Single-Arm Press
Source: Gym Guider