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7 Waist-Slimming Ab Exercises
Side Plank-UpTargets: Rectus and transversus abdominis, obliques, and inner thighs
y Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so thatleft forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of leftfoot for a wider base of support.
y Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, thenlower.
y
Do 10 reps. Switch sides and repeat. Do 3 sets.
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Round Back Targets: Rectus and transversus abdominis
y Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back isrounded. Place hands on floor near hips, fingertips pressed into floor.
y Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10
pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bringextended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.
y Do 3 sets.
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Fly Up
Target: Rectus abdominis
y Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so thatknees are bent about 90 degrees.
y Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift armsto reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.
y Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
y Do 3 sets, hugging knees to chest to rest between sets.
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Pelvic ScoopTargets: Lower back, rectus and transversus abdominis, obliques, and butt
y Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
y Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel restson floor.
y Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you canwithout arching back; pull abs in to lift rather than press through left heel. Lower to floor.
y Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.
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C-Cur veTargets: Rectus and transversus abdominis, quads, inner thighs, and calves
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y Stand facing a wall with legs together, squeezing rolled-up towel between thighs.
y With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallelto floor.
y Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips 1 inch, then raise them 1 inch. Make itharder: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.
y Do 3 sets.
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Flat Back Targets: Rectus and transversus abdominis
y Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place
hands on floor between legs and squeeze abs.y Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right
to complete 1 rep.
y Do 3 sets of 20 reps.
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Tw isted CurlTargets: Rectus and transversus abdominis and obliques
y Sit on a folded towel on floor with knees bent and feet flat on floor, then lean back to rest on elbows.
y Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands graspoutside of left thigh.
y Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.
y Switch sides and repeat. Do 3 sets.
Originally published in FITNESS magazine, April 2011.
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