A two-week abdominal routine incorporates techniques and exercises to strengthen and define your core muscles. The core muscles include the transverse abdominis, pelvic floor and internal and external obliques. Integrate cardiovascular fitness, strength training and stretching for faster results. Perform abdominal exercises three times a week for two weeks and continuously afterward for long-term results.
V-Ups
Lie flat on your back with your legs extended straight and knees unlocked. Rest your heels on the floor and extend your arms over your head. Use your core to simultaneously raise your torso and legs together. The movement should feel like the "closing of a hinge," says fitness expert Tosca Reno. Your hands touch your feet at the top of the movement. In a controlled motion, lower your legs and torso back to the starting position. Repeat the exercise ten times for a full set.
Leg Raises
Lie flat on your back, legs raised perpendicular to your upper body. Place your hands at your side or under your butt for support. Lower your legs toward the floor only to a distance enabling you to maintain a neutral spine. Avoid arching or raising your lower back from the ground. Raise your legs back to the starting position in a controlled motion. Perform 15 repetitions for a complete set. This move can also be done with one leg at a time.
Double Side Jackknife
Lie on your right hip with legs together and fully extended. Place your right hand on your hip and your left hand behind your ear. Simultaneously raise your torso and legs. Lower your body in a controlled motion and repeat 15 times. Execute the movement on the other side for the same number of repetitions. Make sure your upper body moves off the floor and not just your head.
Single Leg Crunch
Sit on top of a stability ball with your feet flat on the floor for support. Then slide forward so your shoulder blades drop behind the highest part of the ball. Curl your upper body forward over the peak of the ball as you raise your left leg keeping your knee bent. Lower both your torso and leg, and then repeat the movement with your other leg. Complete 30 movements by alternating between legs.
References
- "The Complete Book of Core Training"; Kurt, Brett and Mike Brungardt; 2006
- "Your Best Body Now"; Tosca Reno; 2010
- "The Body Sculpting Bible for Men"; James Villepigue and Hugo Rivera; 2007
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