Get super sexy abs with abdominal exercises like Crunches! Done properly, crunches get your mid-section super toned, giving you a rock-solid, gorgeous waistline.
Basic Crunches: 25-50 per set (100-200 total)
Side Crunches 15-20 per set
Basic Crunches 4-6 times per week
Side Crunches 2-3 times per week
ADVANCED MUSCLE CHALLENGE #1 FOR BASIC CRUNCHES: For each crunch, bring your knees toward your head as you come up. Lower your feet and back to the floor together, and repeat.ADVANCED MUSCLE CHALLENGE #2 FOR BASIC CRUNCHES: You can do the above challenge with a medicine ball between your knees to add weight. You can also hold a medicine ball between your hands and extend it above your head, bringing it up and over toward your feet for each crunch, and then back down again.
Slow Leg Drops work your front abdominal muscles and can really help you on your way to a six-pack!
FREQUENCY: 2 times per week
ADVANCED MUSCLE CHALLENGE #1: Hold a medicine ball of your desired weight between your calves as you do the leg drops. Another alternative is to bring your arms straight over your head and reach up to touch your toes every time your legs come up, then lower both back down again, and repeat
Side Reaches across and over your body in quick, fluid movements will tone your obliques and strengthen your core. These will help you burn belly fat and get a flatter stomach!
REPS: 20+ for each side and each exercise
FREQUENCY: 2-3 times per week
For each exercise, focus on keeping the movements quick and fluid.
Overhead Side Reach
Forward Side Reach
Side to Side Bounce
ADVANCED MUSCLE CHALLENGE #1: Wear wrist weights of your desired weight to increase the workload of the exercise.
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