Try these brand-new, all-in-one abs moves from the Abs Diet Get Fit, Stay Fit Plan
By: David Zinczenko & Ted Spiker

Looking to shave even more time off your workout while shaving fat from your waistline?

These 5 moves work several areas of your midsection simultaneously. Use any one of the following substitutions to cover two or three areas with one exercise and you can reduce your workout plan to just a few exercises instead of five.



KNEELING THREE-WAY CABLE CRUNCH

Targets both the upper abs and obliques

Attach a rope handle to the high pulley. Kneel facing the pulley and grab the ends of the rope, with your palms facing each other. Hold the ropes alongside your face, with your elbows bent. Bend forward at the waist, rounding your back and aiming your chest at your pelvis. Stop when you feel a contraction in your abdominal muscles. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Stop when you feel a contraction in your left obliques. Return, then repeat the movement to your right. That's 1 repetition.

8 repetitions [ Intermediate to advanced ]



RUSSIAN TWIST

Targets both the upper abs and obliques

Sit on the floor, with your knees bent and your feet flat. Hold your arms straight out in front of your chest, with your palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the left as far as you can, pause, then reverse your movement and twist all the way back to the right as far as you can. As you get stronger, hold a light weight in your hands as you do the movement. (Note: You may need to tuck your feet under a set of weights to help maintain balance throughout the exercise.)

10 repetitions each side [ Intermediate to advanced ]



V-SPREAD TOE TOUCH

Targets both the upper abs and obliques

Lie flat on your back, with your legs straight up in a V position, without locking your knees. Raise your arms toward the ceiling. Curl your shoulder blades up and reach toward your right foot with both hands.



Hold for a second, concentrating on your abs, then lower to the starting position.



Repeat, this time reaching for your left foot. Don't pause at the starting position.



CORKSCREW

Targets both the lower abs and obliques

Lie on your back, with your legs raised directly over your hips; your knees should be slightly bent. Place your hands with the palms down at your sides. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your hips straight up toward the ceiling. Simultaneously twist your hips to the right in a corkscrew motion. Hold, then return to the starting position. Repeat, twisting to the left.

10 repetitions [ Intermediate to advanced ]



DOUBLE CRUNCH

Targets both the upper and lower abs

Lie on your back, with your knees bent and your feet on the floor. Position a medicine ball between yourknees and rest your hands lightly on your chest.



Exhale as you lift your shoulders off the floor and bring your knees to your chest.



Grab the ball with your hands and bring it to your chest as you inhale and return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition, and keep alternating ball positions for the entire set.

12 repetitions [ Advanced ]


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