8 Abs Exercises for Beginners to Get a Flat Stomach Fast



8 Abs Moves That Work Better Than Crunches

You can crunch until you're literally blue in the face, but limiting your abs routine to that one move is never going to get you the flat stomach you're working towards. Instead, you need moves that target your obliques — the long muscled on the sides of the abdomen. Strengthening those muscles — via this eay routine from Nike Master Trainer Traci Copeland — will help tighten up your entire core for a sleeker look.

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Designed by Megan Tatem

You'll need a glider or dish towel. Perform each exercise for 30 seconds. Complete each exercise one after the other with little to no rest. Rest for 60 seconds, then repeat the circuit.

1. Knee-Up

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Katherine Wirsing

A.From a seated position, place hands a few inches behind your butt, lean back, keeping spine straight, and lift heels until calves are parallel to floor.

B.Extend legs straight, hovering a few inches off floor and lowering back until shoulders are a few inches off the floor. Hold for 2 seconds, then return to start. Repeat.

2. Twisting Knee-Up

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Katherine Wirsing

A.From a seated position, place hands a few inches behind your butt, lean back, keeping spine straight, and lift heels until calves are parallel to floor.

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B.Extend legs straight, hovering a few inches off floor and lowering back until shoulders are a few inches off the floor. Hold for 2 seconds, then bend legs to return to start, but twist toward right side. Repeat, the perform the move twice on the opposite side. Continue alternating.

3. V-Up

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Katherine Wirsing

A.Lay on back, arms extended overhead and legs extended straight. Crunch up, reaching arms and legs toward each other while keeping spine straight.

B.Hold at the top, then lower back to start without letting shoulders or heels touch the ground. Repeat.

4. Y-T-W

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Katherine Wirsing

A.Lay flat on belly, arms extended overhead and legs straight behind you. Lift chest off floor, keeping chin tucked and arms extended forward in a Y position. Return to start.

B.Lift chest off floor and extend arms wide to sides in a T position. Return to start.

C.Lift chest off floor, bending arms and squeezing shoulder blades together. Return to start and repeat.

5. The B Girl

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Katherine Wirsing
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A.Start in a crouch, knees bent and arms straight, hands directly below shoulders. Lift left arm and right leg, kicking right leg underneath the body to the left.

B.Return to start, then repeat on the other side. Continue alternating.

6. Plank Jack With Twist

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Katherine Wirsing

A.Start at the top of a push-up position, hands directly below shoulders. Jump legs out wider than hip-width apart, then back together.

B.Drive right knee toward left elbow, then return to push-up position. Jump legs out, then drive left knee toward right elbow. Continue alternating.

7. Knee Tuck

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Katherine Wirsing

A.Start in a push-up position, feet on a glider or dish towel. Slowly draw knees in toward chest.

B.Hold for two seconds, then slowly extend legs back out to push-up position. Repeat.

8. Plank Knee Drive

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Katherine Wirsing
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A.Start in a push-up position, feet on a glider or dish towel. Slowly draw knees in toward left elbow.

B.Hold for two seconds, then slowly extend legs back out to push-up position. Repeat, drawing knees in toward the right elbow, then return to start. Continue alternating.






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8 Abs Moves That Work Better Than Crunches
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Date: 04.12.2018, 19:11 / Views: 91193