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Sexy Abs In 4 Simple Effective Moves

Updated on November 12, 2008

Easy Exercise For A Tight Tummy

Okay so we all want to have a tight tummy and have been doing all kinds of workouts and bought the special equipment to get sexy abs right? Well you really do not have to go to all that trouble to get a flat stomach with defined abs. You can get smokin hot abs doing just 4 simple and effective moves. That's it. A study by the American Council on Exercise ranked the effectiveness of abdominal exercises and gave its lowest ratings to many of the most advertised devices that we have all likely bought. They also found that many of the study participants complained of lower back pain while using some of the equipment.

They concluded that the most effective way to get sexy abs involved using little equipment, a few key exercises and persistence. Great ab strengthening routines need to include stomach moves as well as low back and side exercises! The balance of exercises will lower the chance of having low back pain.

Bird-dog
Bird-dog
Side Plank
Side Plank
Ball Crunch
Ball Crunch
Bicycle
Bicycle

The 4 Simple Effective Moves

Here is a step by step guide for getting sexy abs in 4 simple effective moves. For best results you should do this workout 2 to 3 times a week. Much better than trying to pull of 250 crunches every night. You will need an exercise ball for one of the moves. Okay so it goes like this:

1. Called the Bird-dog (for lower back) - Kneel on hands and knees keeping your head level with the floor and keeping your back straight. Tighten ab muscles while you raise your right arm and left leg simultaneously. Do not rotate your hips or torso. Hold arms and leg out straight for 20 seconds then return to starting position and repeat with opposite arm and leg. Repeat 10 times on each side.

2. Side Plank (core and hips) - Lying on your side, prop yourself up on your elbow keeping legs straight out to your side with feet stacked on top of each other. Contract your abdominals and raise your hips off the ground until your body forms a straight line. Hold for 20 to 30 seconds, gradually increasing time as you gain strength. Switch sides and repeat.

3. Ball Crunch (core) - Lie on a stability ball with the ball under your lower back. Bring hands behind your head, elbows out to the side with your fingertips lightly supporting your head. Contract your abs and lift torso off the ball as you pull your ribcage down toward your pelvis. Slowly return to starting position and repeat 15 times or more.

4. Bicycle Maneuver (core and obliques) - Lie face up and bring your hands behind your head, elbows to the side. Pick feet up off the floor and bend knees as you lift your upper back off the ground. Straighten your right leg out while you simultaneously bring your left knee in and your right elbow toward it. Alternate right and left sides in a pedaling motion for 15 reps. Add more reps as you get stronger.

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    • Lgali profile image

      Lgali 

      9 years ago

      good advice for healthy body

    working

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