8 STEPS TO A TONED TUMMY
By Ryan Farhoudi
4 week workout plan to get flat abs fast! My longtime personal trainer, Ryan Farhoudi, explains in detail how to do these killer ab exercises the right way.
Lie on your back and extend your arms out to the side. Raise your legs. Contract your abdominals and exhale as you lift your hips off the floor or bench with control. Inhale and slowly lower. Repeat 8 to 12 times.
This is a nice variation of a push up where you can include the glutes and the core just a bit. Place a band just above the knees. Execute a simple push up with the abs engaged. At the top of the push up throw a little jumping jack motion in - putting tension on the band and glutes. Repeat.
Try 2 sets of 10 (If you want more glutes you can do 2 jumping jacks per push up)
ADVANCED: From a plank position with your feet on the ball, jackknife your body (hips up!), bringing the ball in toward your hands. Keep your legs straight and try to get your hips as close to over your shoulders as you can. Your butt should be straight up in the air! For more of a challenge... add some single leg lifts!
You may not think you lower back is important when seeking a six-pack, but think again. Hyper back extension with oblique twist. Get into position so that your chest is facing the floor. Bending at the waist lower your shoulders to the ground. Using your glutes, lower back, hamstrings and core pull your upper body upwards. Alternate rotating right and left every other time your lift up. Continue for 20 unbroken reps.
Plank: Hold the position for as long as you can! (Everything super tight) Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Hip Bridge on Core Ball. You can make this harder by adding a 10lb weight! Go slow and squeeeeZe the glutes at the top. 2 sets of 30-40 reps.
STEP 7 & 8:
On the bosu abs - keep the abs strong and braced (like you're gonna take a punch) 25 crunches and 25 accordion crunches.