- Race Results
Core Workout: 5 Moves for Flat Abs
In n' Outs
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Much better for you than that burger place, and your stomach will thank you for this one. Sit on the floor with your palms down at your sides. Utilizing your core muscles, bring both knees into your chest.
In n' Outs
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Hold for two counts and then extend both legs away from your center, and lean back. That's one. The further you lean back and the straighter you keep your legs, the harder it's going to be. You can also vary the difficulty by either placing your hands along the sides of your legs or behind your head.
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Start in plank position with your palms flat on the floor and arms extended; just like at the top of a push-up.
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Maintaining a neutral spine (meaning, don't arch your back or lower your head), lower yourself onto your elbows one at a time. Try your very best to keep you hips squared to the ground and your elbows directly under your shoulders. To get back up, replace your elbows with your hands and return to that starting push-up position.
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Similar to the In n' Out, start seated and lift your feet off the ground with your knees glued together. Bring both hands to your right side and touch the ground with your fingertips. Then, bring both hands across your body, staying close to your chest and touch the ground on the left side.
A Few Modifiers 6 of 12
If this is uncomfortable, you can keep your feet on the ground. If you want to make this tougher, lean further back, reach further away from your body when touching the ground, or add weight. You can use a medicine ball, barbell plate, dumbbell or even a kettlebell. Find a weight that makes it tough, but not impossible. Don't forget to lean back.
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Lay down flat on the floor and put your hands right under your lower back or behind your head.
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Raise your legs up keeping them as straight as possible until the soles of your feet are pointing up. Then, lower your legs just an inch above the ground, and repeat. It's very important to keep your lower back pressed into the ground. If you start to feel discomfort or pain, adjust your back so that it's touching the ground, or rethink your difficulty level.
Take It Up a Notch 9 of 12
To make this exercise more difficult, take your hands out from under your back or even place your hands behind your head. If you want to add a little more to this move, when your feet reach the top, bend your legs slightly and thrust your hips up off the ground. You can also focus on your obliques by corkscrewing your feet at the top of the thrust and twisting at the hips.
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These are great for adding a little extra oomph to your run-of-the-mill crunch. Lay down flat with your feet together and your hands stretched out on the ground above your head. At the same time, raise your legs and hands above the center of your body; forming a "V".
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Then with your shoulders and upper back peeling off the ground, reach for your toes. And then slowly lower yourself back down to the starting position.
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