Surprise! Good crunches are one of the fastest ways to firm your midsection. (Hate crunches? Bear with us.) Thanks to 5 decades of research and nearly 90 studies, scientists have zeroed on the best moves to flatten your belly.
The secret is to really fatigue your abs not an easy task, because they are used to working all day to keep you standing tall. But we created a routine that, when combined with regular cardio, does it in just 9 moves.
Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy to follow routine
Repeat this circuit 2 times for beginner 4 times for advanced and rest for 30 seconds between sets.
Crunches. Crunches target the abdominal muscles and adding them to your workout routine helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.
Bicycle crunches. Engage your core muscles, open the elbows and keep your neck relaxed. Expire as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire workout.
Mountain climbers. keep your core engaged, your hips low and your body in a straight line. It is important to maintain proper alignment to get the most out of the exercise. Don’t sacrifice the form for the speed and try to respire as slowly as possible.
Side v-ups crunch. Lie on your side with your bottom arm laid out beside you and the other arm held beside your head. Crunch up towards your hip and raise both legs at the same time contracting your obliques at the top of the motion. Lower both your legs and upper body back down to the floor and repeat
Dynamic plank. Begin the exercise in a plank position on the ground. Your arms should form a 90-degree angle at the elbow. Your forearms support your upper body, while your toes support your your lower body. Be sure your forearms and feet are about shoulder-width apart, your body is forming a straight line from your ankles to the back of your head. Slowly put your hands on the ground, one at a time, until you’re in a push-up position. Your arms should be straight. Hold position for 2 seconds, then slowly lower yourself back down, placing one forearm at once on the ground
Toe touches. Lie on your back on the floor with your arms and legs extended towards opposite ends of the room. Slowly raise your right arm as you raise your left leg into the air. Contract your abs as you touch your left toes with your right hand. Lower to the starting position and repeat on the other side.
Leg lifts. Lay down on your back and bend your knees towards your chest at a 90-degree angle. Straighten your legs and point your toes towards the ceiling. Slowly lower your legs until they almost touch the floor, then lift them back up again. Keep doing this while paying attention to your breathing.
Crunch claps. Lie on ground and crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg then return to star position. For the next rep lift the other leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating legs being lifted for each rep.