TIGHTER ABS

Let’s Tone the Abs

Getting flat abs is not as easy as flipping your hand. But, that doesn’t mean it’s impossible, right?

 Maybe you were jealous seeing toned and flat abs and waist of sports instructor. You secretly concluded it is normal if an instructor has flat abs. Isn’t their job exercising? Don’t get it the wrong way. Flat abs is not their monopoly. You can also have toned abs like this. The secret is not fat burning pill etc, but a few practice movements you can try here. 

 

Difficulty level

* beginner,     

**intermediate          

1.      Standing side-overs*

Target: side abs, thighs

Stand up, both hands behind your head, legs tight. Lift right leg to the side approximately wider than the shoulder. At the same time, bend your body to the right side. Hold for some time. Lower it, back to starting position. Do it 8-10 times. Change to the left side.

2.      Pigeon*

Target: chest, abs, hips, buttocks, inner thighs

Sit down with left leg straight to the back, right leg bended in front, so your thigh and calf form 90 degree angle. Maintain the hips facing forward. Lift your head and look at the ceiling. Hold for 30 seconds. Repeat this with the other leg.

3.      Side plank**

Target: front and side abs, hips

Lie on your left, using left arm as your support (lower arm on the mattress, forming 90 degree angle), Right hand on your hip. Lift your body to your torso forming straight line. Hold that position, hold your abs. Keep your back from bending and don’t let your hips fall. Back down to the starting position. Repeat it 6-8 times.

4.      Side curl**

Target: front and side abs, hips, thighs

Lie down, both hands behind your head. Bend your knee (forming 90 degree angle), hold your abs, lift knee to the left, and don’t let it touch the floor. Keep your shoulders sticking on the floor. Back to the middle, lower to right side. Repeat 10 times on each side.

5.      Abs up-down*

Target: front abs, back

Sit on the floor with both legs bended, feet on the mattress. Push both hands straight in front of your chest, hold your stomach, and lift the torso. Then, drop your body slowly to the back until approximately 45 degrees from the floor. Hold until the count of 10, back to starting position. Repeat it 12 times.  

6.      Knee curl-up**

Target: front abs, hips, thighs

Lie on the floor, put a dumbbell between your feet. Lift your leg, bend it until it forms a 90 degree angle with your body. Point your toes to the ceiling. Both arms on your body sides, palms face downward. Hold your leg position up. Lift upper body as high as you can. Hold your stomach and hold lower back on the floor. Hold for 10 seconds. Back to starting position. Do it 12 times.

7.      Toe dip*

Target: front abs, hips, thighs

Lie on the floor, lift your leg, bend until the thigh is straight and calf is aligning to the floor. Put both hands on the side of your body, palms facing down. You’re your stomach and push your back to the floor. Inhale, lower your leg in the count of 2. Hold your stomach, let the leg movement only happens on the hips and your foot hangs, not touching the floor. Exhale, lift your leg to starting position. Repeat with right leg. Do this sequence 12 times.

8.      Leg circle**

Target: front abs, hips, thighs

Lie on the floor, legs straight. Put both arms on the sides of your body, palms facing down. Lift left leg straight up, toes facing the ceiling. Hold that position for 10-60 seconds. Then, make 6 small circles in the same direction, with the tips of your toes. Then, change direction, make another 6 circles. Inhale as you make a circle. Hold your body so it doesn’t move and hold your stomach. Back to starting position, do it with the right leg.

9.      Crisscross**

Target: front abs, hips, thighs, shoulders

Lie on the floor, bend your legs, and lift your foot from the floor until the calf is aligning to the floor. Palms on the back of your head. Lift your shoulders from the floor. While inhaling, turn your body to the left and meet the right elbow with left knee. Keep the right leg straight. Exhale, turn your body to the right, meet left elbow with right knee. Do these sequences 6 times, before you return to starting position.

10.    Dipping Toes*

Target: abs, thighs.

Sit on a bench or a chair. Lean against it and lift left knee near to the chest, both hands on the edge of the bench to keep balance. Hold your stomach and keep your torso straight up. Slowly, lower left knee, and at the same time, lift right knee. When your feet are up, hold for a while, then with your abs strength, lower the feet. Make sure the palms of your feet don’t touch the floor. Repeat 20 times.

 

Box.  Preparation

• Do this toning exercise 3-5 times a week, for 45-60 minutes.
• Alternate with any kind of cardio exercise 2-3 times per week for 30 minutes.

Box. Note

• § This toning exercise can help to burn fat.
• § Move actively. The more time you spend on sitting down, the less the chance of your body burning calories.
• § Choose high fiber, high protein, low fat food. Such as fruit, vegetable, fish, or steamed chicken without skin.

 

Nad

Model: Tiara

Hair / make up: Nining

Wardrobe: Lasona

Visual director: Wiwid

Photo: Harry Hikmatullah

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