10 Fat-Burning Ab Exercises

10 Fat-Burning Ab Exercises

Here are 10 moves, from simple to killer, that will keep your daily core workouts interesting!

Get more from your core

Core-Ab-Twist

You'll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips:

·        Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.

·        Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.

·        Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

Abs-Obliques-Move

·        Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

·        Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

·        Do 3 sets of 15 reps 3–4 times a week.

Low-belly leg reach

·        Targets corset and six-pack. 

·        Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

·        Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Teaser

·        An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

·        Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.

·        Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Donkey kickbacks

·        A killer move that will torch calories as it works your core. 

Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

·        Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.

·        Repeat 8 times; switch legs and repeat.

Cross-leg diagonal crunch

·        Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.

·        Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.

·        Do 50 reps, then switch sides and repeat.

Plank

·        “I’m all about this one-stop-shop move: It not only tones my entire core but also strengthens and sculpts my arms, butt, and thighs.”

·        Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

·        Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Windshield wiper

·        Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips.

·        Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.

Circles in the sky

·        For core, inner thighs, outer hips, butt Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that's too challenging) and left leg straight up toward the sky.

·        Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.

Bicycle Crunches

·        Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (dont clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (dont let it touch the ground).

·        Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; thats one rep. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 15 reps 2-3 times a week.