These abdominal exercises combine your main point muscles, i m sorry are the muscles roughly your trunk.
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Before girlfriend begin, heat up with this 6-minute warm-up routine. Afterwards, cool down v a 5-minute stretch.
Target: abdominal muscle muscles
Lie on her back, knees bent and feet flat on the floor, hip-width apart. Ar your hand on your thighs, throughout your chest or behind her ears.
Slowly curly up towards your knees until your shoulders space about 3 inches off the floor. Host the position for a couple of seconds and lower under slowly. Carry out 12 stomach crunches.
Tips:Don't tuck her neck into your chest together you rise.Don't yank your head turn off the floor.
Target: tilt muscles
Lie on your back, knee bent and also feet level on the floor, hip-width apart. Roll your knees to one side down to the floor. Ar your hands throughout your chest or behind your ears.
Slowly curly up in the direction of your hips until your shoulders room about 3 inches turn off the floor. Host the place for a few seconds and lower under slowly. Perform 12 tilt crunches and also repeat on the contrary side.
Tips:Don't tuck your neck into your chest as you rise.Don't yank your head turn off the floor.
Target: lower back and core muscles
Lie on your front propped up on your forearms and toes. Store your foot straight and also hips raised to create a straight and also rigid line from head to toe.
Your shoulders must be directly over your elbows. Emphasis on keeping your abs contracted throughout the exercise. Hold this place for 5 come 10 seconds and repeat 8 to 10 times.
Tips:Don't permit your lower back to sink throughout the exercise.You must be looking in ~ the floor.For an simpler version, do the plank through your knees ~ above the floor.
Target: lower earlier and core muscles
Lie on your side propped increase on an elbow. Her shoulder should be directly above your elbow. Straighten her legs and raise your hips to create a straight and also rigid heat from head come toe.
Keep her neck long and also your shoulders down and also away from her ears. Save your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 come 10 times. Repeat the exercise on the various other side.
Tips:Keep her hips forward during the exercise.Don't let your lower back sink.For an much easier version, execute the side plank v your knee on the floor.
Stomach crunch with legs raised
Target: lower abdominals
Lie on your back with your knees bent and also feet flat on the floor, hip-width apart. Place your hands throughout your chest.
Slowly pull her knees into your chest, maintaining them bent at 90 degrees, until your buttocks and also tailbone come off the floor. Hold the place for a moment and lower under slowly. Perform 12 crunches.
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Tips:Don't tuck her neck into your chest together you rise.Don't usage your hands to pull your neck up.