The quickest way to lose weight and get flat abs is to do total-body exercises that work your abs as well as the majority of your body. Shape magazine says in an article titled "10 Minutes to a Sexier Body" that doing three moves called the Push-Pull, the Ball Toss and Power Leg Press will flatten your bell quickly and provide a "perfect workout". Shape says that these exercises require "your muscles to work harder, so you'll get sculpted faster and other activities will feel easier."
Doing these exercises two days a week along with five days a week of 40-minute cardio workouts and cutting 1,000 calories a day will get the weight off, but ask your doctor if this routine is safe for you. Choose a challenging type of cardio, if that means walking quickly, jogging, or hitting the Stair Climber, it doesn't matter as long as you are sweating.
Push-Pull Exercise
Step 1
Grab two resistance cables and attach them to two stationary objects at chest height, one behind you and one in front of you. Stand up straight with your right leg in front of you closest to the object you are facing and your left leg behind you with your left heel in the air. This is similar to a lunge position and is also called a staggered stance. Hold the cable in front of you in your left hand and the cable behind you in your right hand, both palms facing inward. Extend your left arm to do the pull or row portion of the exercise straight in front of you at chest height and parallel to the floor. Bend your right arm in preparation of the pushing, which is also like a chest press. Your right elbow will be next to your ribs by your side. Square your hips facing forward and squeeze your abs.
Step 2
Pull back with your left arm as you bend your elbow, keeping it down and close to your side. Push forward with your right arm simultaneously until it is straight in front of you at chest height. Your arms have basically switched places. Exhale as you make this motion.
Step 3
Return to your starting position and inhale. Do 10 reps and then switch your feet and hand positions to work the other side.
Medicine Ball Toss Exercise
Step 1
Stand eight feet away from a wall or a workout buddy with good reflexes. Turn sideways so that your right shoulder and hip are pointing at them as your body is perpendicular to the wall or friend. Set your feet to shoulder-width apart and hold a medicine ball between your hands in front of your chest. Soften your knees and look straight ahead at whatever is in front of you.
Step 2
Look to the right and see your target. Twist your shoulders, torso and legs toward your target and toss the ball with your left hand by pressing it straight in front of your body toward the wall. This motion is similar to the push motion of the push-pull exercise. Lift your left heel as you pivot on the ball of your left foot for the twist.
Step 3
Catch the ball as it bounces off the wall or as your friend tosses it back to you. Twist back to your starting position and do 10 total reps before turning around and tossing the ball with your right arm.
Power Leg Press Exercise
Step 1
Tie the resistance cables to a stationary object on the floor at shoulder-width distance apart. Lie down between the cables face up. Bend your knees toward your stomach. Wrap one cable around the bottom of each of your shoes. Squeeze your abs and press your lower back into the floor.
Step 2
Straighten your legs quickly at a 45 degree angle to the floor against the resistance of the cables, but do not lock your knees. Exhale as you straighten your legs.
Step 3
Bend your knees back toward your stomach maintaining a flat back on the floor. Inhale as you do so. Do 10 reps.
Step 4
Rest for one minute and then do another set of all three exercises.
Tips and Warnings
- Do a 10-minute light aerobic warm up before doing these exercises. Stretching afterward will help your muscles recover faster and give you a chance to cool-down after your exercises.
Things You'll Need
- Two resistance cables
- Lightweight medicine ball
References
- "Shape" magazine; 10 Minutes to a Sexier Body; Jeanine Detz; November 2009
- Common-Sense Strategies for Long-Term Weight Loss
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