Fitness Girl

6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs

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<a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs</a></h2>
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These go-to exercises are seriously challenging—and seriously awesome.</h3>
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Get ready to revamp your <span style="color: #00a5d9;"><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">abs strengthening</a></span> routine. We asked six trainers to share their ultimate move for creating a flat and strong core, and they definitely delivered. Check out their go-to exercises—from dead bugs to body saws—so you can tone your belly without a single crunch. Seriously.</div>
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BETH BISCHOFF </div>
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<strong>Dead Bugs</strong></div>
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<strong>The Trainer: </strong><span style="color: #00a5d9;">Tony Gentilcore</span>, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts</div>
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<strong>Why This Move Is Awesome: </strong>The major perk is that it targets <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span>and prevents "cheating" by keeping your lower back in a neutral position.  The key to this move: taking it slow. "Ideally, you should focus on exhaling all of your air out as you lower your arms and legs," says Gentilcore. You should also make sure you keep your lower back flat against the floor the entire time.</div>
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<strong>How to Do It:</strong> Lie faceup on the floor with you arms at your sides. Raise you legs off the floor so that your hips and knees are bent 90 degrees <strong>(A).</strong>Brace <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> and bring your left knee toward your chest a few inches and your right knee away from your chest a few inches. At the same time, raise your left hand up and over your head <strong>(B).</strong> Bring your right knee toward your chest and your left knee away from your chest, as you raise your right arm overhead and lower your left arm back down to your side <strong>(C).</strong> That's one rep.<br />
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BETH BISCHOFF</div>
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<strong>One-Arm Dumbbell Carry</strong></div>
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<strong>The Trainer:</strong> BJ Gaddour, certified strength training and conditioning specialist and author of the <em>Men's Health</em> book <em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Your Body is Your Barbell</em></div>
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<strong>Why This Move Is Awesome:</strong> This exercise makes you work harder to stabilize your core because of the uneven load you're carrying. (Plus, in addition to activating your core, it gets your whole body involved, especially your shoulders and hips.) To get the maximum benefits from this move, focus on keeping your ribs pulled down, clenching your glutes, and keeping your toes pointed forward.</div>
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<strong>How to Do It:</strong> Grab a dumbbell and hold it like a suitcase, keeping your shoulders square and upright <strong>(A).</strong> Maintain that posture as you walk with the dumbbell at your side <strong>(B). </strong>One step is one rep. Put the dumbbell down, pick it up with your other hand, and walk back <strong>(C),</strong> again counting one step as one rep.</div>
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BETH BISCHOFF</div>
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<strong>Swiss Ball Body Saw</strong></div>
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<strong>The Trainer:</strong> John Romaniello, owner of <span style="color: #00a5d9;">RomanFitnessSystems.com</span></div>
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<strong>Why This Move Is Awesome: </strong>When it comes to creating a flat stomach, this move does double duty, says Romaniello. He says that planking forces your body to stabilize by working against gravity, which activates the deep abdominal muscles (a.k.a. the transverse abdominis). And the back and forth movement of this exercise adds another element to engage your core muscles. While performing the Swiss ball body saw, be sure to use your forearms to support your upper back, and don't let your chest sag towards the ground, says Romaniello.</div>
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<strong>How to Do It: </strong>Assume a pushup position, but place your elbows and forearms on a Swiss ball. Your body should form a straight line from your shoulders to your ankles <strong>(A).</strong> Squeeze <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> and glutes as tight as you can, then move your forearms forward and backward just a few inches in a sawing motion<strong> (B).</strong> That's one rep.</div>
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BETH BISCHOFF</div>
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<strong>Med Ball Side Slams</strong></div>
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<strong>The Trainer:</strong> Personal trainer Rachel Cosgrove, the creator of the<em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Women's Health</em><span style="color: #00a5d9;"> </span>Spartacus 4.0 Workout in the<em> <span style="color: #00a5d9;">Women's Health</span></em><span style="color: #00a5d9;"> </span>Personal Trainer subscription tool</div>
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<strong>Why This Move Is Awesome:</strong> This total-body exercise torches tons of calories, says Cosgrove, which will help reveal your toned tummy. Cosgrove says it’s important to concentrate on keeping your abs engaged and your core as stable as possible throughout the entire movement.</div>
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<strong>How to Do It:</strong> Grab a medicine ball and hold it above your head. Your arms should be slightly bent and your feet shoulder-width apart <strong>(A).</strong>Forcefully slam the ball toward the outside of your left foot as hard as you can. Pick the ball up and repeat, this time slamming toward the outside of your right foot <strong>(B).</strong> That’s one rep.</div>
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BETH BISCHOFF</div>
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<strong><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">Overhead Dumbbell Reverse Lunge</a></strong></div>
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<strong>The Trainer:</strong> Celeb personal trainer Ashley Borden, author of <em><span style="color: #00a5d9;">Your Perfect Fit </span></em></div>
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<strong>Why This Move Is Awesome</strong>: While a lunge might not automatically come to mind when you're trying to target your abs, Borden says that holding weights above your head instantly activates your core. While performing this move, focus on pushing the weights above your head "to the sky" to make sure you're engaging your core the whole time, she says.</div>
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<strong>How to Do It: </strong>Hold a pair of dumbbells directly over your shoulders, with your arms completely straight <strong>(A). </strong>Step backward with your left leg into a lunge <strong>(B). </strong>Repeat with your right leg. That's one rep.</div>
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BETH BISCHOFF</div>
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<strong>Swiss-Ball Roll Out</strong></div>
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<strong>The Trainer: </strong>Strength and conditioning coach Mike Boyle, owner of <span style="color: #00a5d9;">Mike Boyle Strength and <a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">Conditioning</a></span> in Woburn, Massachusetts</div>
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<strong>Why This Move Is Awesome:</strong> Boyle says he loves this abs stabilizing move because it trains your core to be flatter by keeping your abs contracted and saves your back from injuries that can occur from the repeated motion of crunches. Throughout the movement, keep you glutes and abs tight, says Boyle.</div>
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<strong>How to Do It: </strong>Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball <strong>(A). </strong>Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to collapse. Use your abdominal muscles to pull the ball back to your knees <strong>(B). </strong>That's one rep.</div>
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Exercise how-tos adapted from <em>The Women's Health Big Book of Abs</em> and<em>The Women's Health Big Book of Exercises.</em> For even more moves, get <em><span style="color: #00a5d9;"><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">The Women's Health Big Book of Abs</a></span></em> and <a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank"><em><span style="color: #00a5d9;">The Women's Health Big Book of Exercises</span> </em>today!</a></div>
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6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs

6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs These go-to exercises are seriously challenging—and seriously awesome...

5 Ways to Tone Your Abs with Weights

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5 Ways to Tone Your Abs with Weights</h2>
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Load up your exercises to seriously sculpt your core.</h3>
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<a href="http://www.lnk123.com/aff_c?offer_id=606&aff_id=305630" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs3jAKAlqI7u_Ui7XWCwYmMIGbuYFGDKoN2f_y5IwFsJmyWMx9yrgpAlmuuBub3lSXbBEuTyFqfvWXQYfkNsOWw-UAmAk5j09nQ7iH7olAPqw-kBpAnRKMRE3oL_L3Jjc-iEPzj3bIgYQu/s1600/1373415393300x250+Ver+2.gif" width="200" /></a><span style="background-color: white; color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;">Weighted core exercises build abdominal strength and torch fat, says Nick Rodocoy, a trainer in New York City. Basically, they put you on the fast track to flat abs. But throwing a weight on your back in a plank won't cut it. When using weights, you have to keep your movements smart and controlled, says Rodocoy. And you have to challenge your core muscles to stabilize by using a weight to offset your balance. "Your abdominal muscles work in all directions, not just up and down, so it's important to work different rotations and stability movements," he says.</span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Sit with your legs extended straight out in front of you, feet flexed. Hold the medicine ball in front of you at shoulder level, arms straight. Keep your chest up and back straight <strong>(A)</strong>. Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead <strong>(B)</strong>. From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s one rep.</span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/images/med-ball-russian-twist2.jpg" /></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Med Ball Russian Twist</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Sit on the floor with your knees bent and your feet flat. Hold a medicine ball, with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor <strong>(A)</strong>. Brace your core and rotate to the right as far as you can <strong>(B)</strong>. Pause, then reverse your movement and twist all the way back to the left as far as you can <strong>(C)</strong>. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/images/reverse-woodchop2.jpg" /></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Reverse Wood Chop</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Stand with your feet shoulder-width apart. Grab a dumbbell and hold it with both hands just outside your left ankle <strong>(A)</strong>. Brace your core, and in one movement pull the dumbbell up past your right shoulder as you simultaneously rotate your torso to the right <strong>(B)</strong>. Reverse the movement to return to the starting position. Complete the prescribed number of reps to your right side, then do the same number starting with the dumbbell just outside your right ankle, rotating to your left. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/images/plank-weight-transfer2.jpg" /></span></div>
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<div id="slide_title" style="color: black; font-family: 'Proxima Nova'; font-size: 20px; line-height: 1; margin: 0px 0px 10px 10px; padding: 0px 0px 1px;">
<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Front Plank with Weight Transfer</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Assume the plank position with a light weight to the outside of your right elbow <strong>(A)</strong>. Pick up the weight with your right hand<strong>(B)</strong> and pass it to your left hand <strong>(C)</strong>. Place the weight to your left <strong>(D)</strong>. Move the weight back to the other side. That’s one rep. Make sure you brace your abs to keep your torso from rotating as you lift the weight. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/images/med-ball-rotation.jpg" /></span></div>
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<div id="slide_title" style="color: black; font-family: 'Proxima Nova'; font-size: 20px; line-height: 1; margin: 0px 0px 10px 10px; padding: 0px 0px 1px;">
<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Med Ball Side Rotation</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"></span><br />
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Grab a medicine ball and stand sideways about three feet from a brick or concrete wall, with your left side facing the wall <strong>(A)</strong>. Hold the ball at chest level with your arms straight and rotate your torso to your right. Quickly switch directions and throw as hard as you can against the wall to your left <strong>(B)</strong>. As the ball rebounds off the wall, catch it and repeat the movement. Complete the prescribed number of repetitions, then repeat with your right side facing the wall.</span></div>
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5 Ways to Tone Your Abs with Weights

5 Ways to Tone Your Abs with Weights Load up your exercises to seriously sculpt your core. Weighted core exercises build abdominal...

15-Minute Hot Abs Workout

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15-Minute Hot Abs Workout</h2>
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Targeting your core produces more than a taut tummy: It turbocharges your overall strength and metabolism.</h3>
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That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the <em>Sports Illustrated Swimsuit Edition</em>. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.</div>
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"Your overall strength stems from your core," says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. "It's the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class." So giving your waistline a little extra attention can actually help speed your total-body results.</div>
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This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.</div>
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<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">1</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Reverse Wood Chop</span></div>
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<img alt="01-rev-wood-chop.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/01-rev-wood-chop.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="01-rev-wood-chop.jpg" width="600" /></div>
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BETH BISCHOFF</div>
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Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee <strong>(a)</strong>. Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder <strong>(b)</strong>. Pause, then return to start. That's one rep. Do five, then switch sides.</div>
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<em><strong>Quick Tip:</strong> Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.</em></div>
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<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">2</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Reverse Lunge Rotate</span></div>
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<img alt="02-rev-lunge-rotate.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/02-rev-lunge-rotate.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="02-rev-lunge-rotate.jpg" width="600" /></div>
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BETH BISCHOFF</div>
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Hold a medicine ball with both arms extended at chest height, feet hip-width apart <strong>(a)</strong>. In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder <strong>(b)</strong>. Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.</div>
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<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">3</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Folding Chair</span></div>
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<img alt="03-folding-chair.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/03-folding-chair.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="03-folding-chair.jpg" width="600" /></div>
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BETH BISCHOFF</div>
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Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up <strong>(a)</strong>. Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral <strong>(b)</strong>. Pause, then return to start. That's one rep. Do 10.</div>
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<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">4</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Ruler Reach</span></div>
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<img alt="04-ruler-reach.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/04-ruler-reach.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="04-ruler-reach.jpg" width="600" /></div>
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BETH BISCHOFF</div>
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Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh<strong> (a)</strong>. Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot <strong>(b)</strong>. Pause, then slowly roll down. That's one rep. Do five, then switch sides.</div>
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6-Week Total-Body Tone-Up

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6-Week Total-Body Tone-Up</h1>
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You're happy with your body (and you should be), but you wish you could be just a tad more defined, slimmer, sexier...you know what we mean. This program will deliver the results you crave in six weeks so you look and feel your best.</div>
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A combination of heavy- and lighter-weight resistance training, bodyweight workouts, and flexibility work helps define sleek muscles, causing you to lose inches in the process. Feel free to adjust the schedule below to meet your personal needs (for example, rest on Wednesdays instead of Sundays). The only rule is to perform the workouts in the same order if possible.</div>
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As you build strength, gradually increase the amount of weight you use during your workouts. The last few reps of each set should be challenging but not impossible to perform with proper form.</div>
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<strong style="box-sizing: border-box;">RELATED: </strong><span style="color: #0e94b8;"><span style="box-sizing: border-box;">The Best Workout for a Knockout Body</span></span></div>
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<strong style="box-sizing: border-box;">The Workouts</strong><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Chisel and Burn</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Cardio</span></span>: Do any cardio activity (cycling, walking, running, dancing, etc) for 30 to 60 minutes, if desired. This can help improve your overall fitness level and also relieve muscle soreness and stiffness.<br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Stretching</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Faster Results Workout</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Heavy-Lifting Workout</span></span></div>
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<strong style="box-sizing: border-box;">The Plan</strong><br style="box-sizing: border-box;" /><em style="box-sizing: border-box;">Click on the chart for a larger, printable version.</em></div>
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<em style="box-sizing: border-box;"><a href="http://www.shape.com/sites/shape.com/files/media/final6weektotalbodysculptingplan3.jpg" style="box-sizing: border-box; color: #0e94b8; font-style: normal; outline: none !important; text-decoration: none;" target="_blank"><img alt="6-Week Total-Body Tone-Up-2" class="" src="http://www.shape.com/sites/shape.com/files/media/6weektotalbody.jpg" style="border: 0px; box-sizing: border-box; display: block; height: 379px; max-width: 100%; width: 592px;" title="6-Week Total-Body Tone-Up-2" /></a></em></div>
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6-Week Total-Body Tone-Up

6-Week Total-Body Tone-Up You're happy with your body (and you should be), but you wish you could be just a tad more defined...