6 Ab Exercises (and 7 Pro Secrets) for a Strong Core

woman planking to get abs fast
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6 Firm-Stomach Exercises You Can Do Anywhere

Do each exercise (don’t forget to engage your core throughout!) for 30 4seconds, resting 30 seconds between moves. You can add these firm stomach exercises to your current fitness program or perform this separately as your core routine.

1. Press and Resist

Lie face-up with knees bent and feet flat on the floor,  Engage core and draw knees in toward navel, forming a 90-degree angle with knees so shins are parallel with the floor,Place palms slightly above knees on thighs,Press palms into thighs, simultaneously resisting the pressure with knees. Maintain equal balance with pressure from palms and thighs so that you keep the 90-degree angle of the knees.

Hold for 30 seconds.

2. Helicopter 

  • Lie face-up with knees bent and feet flat on the floor, arms extended out to sides, palms down. 
  • Engage core, take a deep breath in, and draw knees into chest. 
  • Exhale, pressing lower back into floor as you extend feet toward the ceiling. (Upper torso and lower body will form a 90-degree angle with feet pressed together.) 
  • Keep core contracted, flex toes toward the floor, and begin circling legs clockwise, keeping legs fully extended and hips resting firmly on the floor. Continue for 30 seconds.
  • Then begin circling legs counter-clockwise, keeping legs fully extended and hips resting firmly on the floor
  • Scale up: Flip palms up to face the ceiling to decrease stability while increasing core activity.

Continue for 30 seconds.

3. Hands of Time 

Lie face-up with knees bent and feet flat on the floor, arms extended out to sides, palms down. Engage core, draw knees into chest, and press feet toward the ceiling. Feet should remain together with toes flexed.

Inhale and lower right leg out to right side as far as possible, keeping left leg still, At lowest point, exhale and use core to move right leg back to starting position,Repeat for 30 seconds. Switch sides; repeat.

4. Round the Clock 

  • Lie face-up with knees bent and feet flat on the floor, arms extended out to sides, palms down. 
  • Engage core and draw right knee in toward navel. Flare right knee out (opening inner thigh area) and extend right leg until it is at a 45-degree angle. (Left foot should remain off the floor throughout the exercise.) 
  • Reverse direction to starting position
  • Repeat for 30 seconds. Switch sides; repeat.

5. Screamers 

Get in a left side plank position with foreman firmly placed on the floor and hips raised off the floor, Contract and drive right knee toward navel with toe flexed.

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 When knee reaches navel, extend right leg out in front of body at a 45-degree angle,Quickly swing leg back to starting position

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