Saturday, January 21, 2012

Get Six Pack Abs in Weeks

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Lose belly fat: Use these abs exercises to get strong core muscles and sexy, flat abs in no time.

Ok, EXTREME People, Here we go! Do your cardio at the beginning today. I am doing a few miles and then doing this routine. After I'm done I am doing 20 - 30 minutes of cardio. Probably like cross trainer if at a gym and run if at home. Just because I'm not at the gym doesn't mean I won't get a great workout and same goes for you. Don't forget to stretch after all these workouts.

Stability Ball Pelvic Tilt Crunch

Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep.

Walk the Plank and Rotate

Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.

Arm Pull Over Straight-Leg Crunch

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.

The Matrix

Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep.

Nose-to-Knee Crunch

Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return

Back Extension Rear Leg Raise

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep.


  1. I really liked this routine. I did three rounds with 12 reps for each exercise. Since I didn't have access to the treadmill this morning, I ran in place and did jumping jacks before, during, and after to raise my heart rate and get the blood flowing.

  2. How many reps of each exercise do you do?