Beginner Moves

Beg1

The Butterfly Crunch

Targeted area: rectus abdominus (“six-pack”)

Lie down on your back and put your feet soles side by side and as near to your body as realizable and bent your knees out to both sides. Put your hands behind your head and make sure your elbows are in line with your ears. Be sure to keep your back flat on the floor and the muscle of the stomach contracted, breathe out and twine your chest a couple of inches off the floor and towards your legs. Return to your previous position. Redo 10 times.

Beg2

Side to Side

Targeted area: obliques (sides)

Lie down on your back with your knees bent and the feet flat on the ground and arms at both sides. Move your right hand towards the right foot and at the same time breathe out and contact the abs. Your lower back should be pressed on the ground and the neck and head should stay aligned. Return to starting point, switch sides and redo 15 times.

Beg3

Front Plank

Targeted area: transverse abdominals

Position yourself on your knees and hands, keep your abs and back contracted and lower your forearms while spreading legs out behind you so that you are reposed on your feet’s balls. Make sure that your back is straight, the hips up and the neck relaxed. Hold on for 3 second. Return to start and redo 10 times.

Intermediate Moves

Inter1

Fingers to Toes

Targeted area: rectus abdominus

Lie down on your back, your legs should be straight and outstretched towards the ceiling. Your arms should be down by both sides. Contract your abs and breathe out while you crunch up from the waist and stretch your hand toward your toes. Make sure your back is flat on the ground. Do 2 sets of 15 repetitions.

Inter2

Scissors

Targeted area: obliques

Put your fingers behind your head and lie down on the back. Keep your abs tight, lift the left knee and touch it to the right elbow. Go back to start and lift the right knee and touch the left elbow. Do 2 sets of 15 repetitions.

Inter3

Reverse Crunch with Resistance Bands

Targeted area: transverse abdominals

Lie down on the back and bent the knees, arms by both sides, grasping one end of a band in each hand, and make sure the band is around the top of your shins. Lift the knees towards your chest up until the hips are no more on the floor. Hold on for 3 second and return to start. Do 2 sets of 10 repetitions.

Advanced Moves

Adv1

Knee-Ups

Targeted area: rectus abdominus

Support yourself between the backrest of two chairs that are sturdy, your elbows should be rather bent, your chest and head lifted and neck relaxed. Keep the abs tight, breathe out and bring the knees to the chest slowly sans swinging backwards and forwards. Do 3 sets of 15 repetitions.

Adv2

Leg Swings

Targeted area: obliques

Lie on your back and put your arms out to sides, your feet and legs should be pointing up. Breathe out and draw the belly button towards your spine while you lower your legs to the left side around 5 inches from the floor. Go back to start and do this on the right side. Do 3 sets of 15 repetitions.

Adv3

Ball Leg Lift

Targeted area: transverse abdominals

Lie on a ball with your face down and move forward until the hands are on the ground and the tops of the feet are on the ball. Keep your right leg and the back straight and slowly raise the leg a few inches toward the ceiling. Hold on for 3 seconds and then further it down. Do 10 repetitions and then change legs.

Source: thescienceofeating.com

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