Flatter Tummy 3: Crunch Twist

Do you have a little extra "something" oozing over the tops of your pants??

Try this crunch for a great oblique workout!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.

Reps: 1 set of 25, 2 sets of 25, 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Flatter tummy 2: Bicycle Kicks

I LOVE these!

Make sure your back is touching the ground to avoid injuries!

STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.



STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.



Reps: Beginner: 1 set of 20
intermediate: 2 sets of 20
advanced: 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Flatter Tummy: Reverse Crunch

If you hate regular crunches, this one is for YOU!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.

REPS: beginner: 3 sets of 15, intermediate: 2 sets of 25 advanced: 3 sets of 30

Target: Abs Muscles Worked: Rectus Abdominis, Obliques


Difficulty: Intermediate


check out more at: www.fullfitness.net/exercises/abs

Flatter ABS are just a crunch away!

Stability Ball Crunch
1. Sit in upright position on stability ball with feet flat on floor.
2. Walk feet forward allowing stability ball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, (abs in towards the spine and up towards your heart) and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyper extension or flexion of either may cause injury.

Beginner: 1 set of 20 reps

Intermediate: 2 sets of 20 reps

Advanced: 3 sets of 20 repetitions