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TRAINING TIPS

Strong, Flat and Pulled-In Abs that Look Great In and Out of Clothes

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Here, we have many ways to whittle away those extra pounds showing up as the dreaded muffin top without hitting the gym every day.

Affecting not just wardrobe choices, this fat is dangerous to your health.

So, let’s say goodbye to that muffin top and start looking great and healthy in and out of our clothes.

 

High Knees  Image result for woman doing high knees gif

* Get balanced on the balls of the feet.

* Spring from the toes, bringing the knee to hip level.

* Repeat with the other leg and continue raising and lowering legs alternately like running.

* Do for a minimum of 30 seconds.

 

Ab Bikes Image result for woman doing Ab Bikes gif

* Lay flat on your back, feet extended.

* Bend elbows, placing hands at the side of the head (you can rest them behind your head, never pull on your neck)!

* Bend knees at a 90 degree angle with your hips.

* Cycle between, bringing opposite elbow and knee to each other, while extending the other leg outwards.

* Legs should circle around like they would if you’re riding a bike.

* Twist torso, tensing abs as you make a cycling movement.

* Do 10-15 reps per side.

 

Flutter KicksImage result for woman doing Flutter Kicks gif

* Lay on the floor.

* Point toes and lift feet about 6 inches.

* Alternate lifting and lowering legs in little pulses without letting feet touch the floor.

* Try to complete 2 or 3 sets of 15 to 20 repetitions or do 2 or 3, 30 second sets.

 

Pistol Squats Image result for woman doing Pistol Squats gif

* Stand on one leg, getting your balance by making sure weight is on your heel.

* Put arms out straight in front.

* Raise other leg.

* Squeeze core and the leg you’re standing on.

* Slowly bend the leg, lowering torso.

* At the lowest, butt should be an inch or two off the ground.

* Straighten other leg in front.

* Squeeze leg again, slowly raising body upwards.

* Repeat on the other leg.

* Do 20 per leg.

 

Plank RotationsImage result for woman doing Plank Rotations gif

* Start in a full plank position on your hands, rotate so that your weight shifts to your RIGHT hand as you lift LEFT arm above the shoulder.

* Lower back down and place the LEFT hand back on the floor and rotate to the other side, lifting the RIGHT arm up. Keep shoulders steady and don’t lift hips too high.

* Do  10 to 12 reps or 30 second sets on each side.

 

Pilates Swimming ExerciseImage result for woman doing Swimmers exercise gif

* Lie flat and face down on the floor with arms and legs extended.

* Exhale as you simultaneously lift opposite arm and leg as far as you can.

* In a fluid motion, lower back down to the starting position and do the movement at once on the other side.

* Start with 2 or 3 sets of 8 to 16 repetitions.

 

Two-Point-Touch PlankImage result for woman doing Plank Reach Through gif

* Start in a plank position with hands directly under the shoulders and feet in line with the hips.

* Keeping torso stable, bring right elbow to the left knee under your body. Do not round your back or twist your spine, and keep pelvis down.

* Reach the arm and leg out and away from each other.

* Hold this position for 10 seconds. This is 1 rep.

* Do the same on the left elbow and right knee.

* Do 2 sets of 6 reps.

 

Oblique RaisesImage result for Oblique Raises

* Hold a dumbbell in each hand in front.

* Place feet at shoulder width apart and squat down.

* Tense glutes to explode up, using some of that momentum to raise the two dumbbells over your head.

* As you do this, twist to the side by tensing the obliques (side abs).

* Slowly reverse the motion, bringing hands down and squatting into the starting position ready to do the same on the opposite side. This is one rep.

*  Do 3 sets of 12-15 reps.

 

Lunge with TwistImage result for woman doing Lunge with Twist gif

* Stand with arms at sides.

* Step back with left foot while raising left hand up so palm is facing forward and elbow is at a 90-degree angle.

* Lower into a lunge and simultaneously twist torso to the right (always twist to the side of the leg that’s in front).

* Pause, then reverse movements back to starting position.

* Repeat this move 10 to 15 times on each side. Keep it smooth and steady.

 

PlankImage result for woman doing plank

* Start on hands and knees and place forearms on the floor, with elbows under shoulders.

* Raise torso off the ground.

* Brace your core and squeeze your glutes, while keeping the back in a neutral position. Keep hips leveled with the shoulders.

* Hold as long as you can.

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