Even women who are otherwise so slim and fit can end with a belly pooch due to the lower abdominal muscles underworked. This training will take advantage of deep abdominal transverse abdominal muscles, which pull in your waist like a corset. Do these movements, one after another without rest in between. Then repeat the circuit so being performed a total of two times.
MOVE 1: Stability Ball Pelvic Tilt Crunch
Grab a medicine ball five to 10 pounds (or dumbbells). Lying face up on a stability ball with your upper back and presses against the ball head and feet together on the floor, hold the medicine ball against his chest. Tighten your abdominal muscles and shoulder crunch are on the ball. Then hold of the ball toward the ceiling. Lower it and return to the starting position. Do 12-15 repetitions.
Tip: Control your movement through the entire exercise, bracing your core and keeping your back flat.
MOVE 2: Stability Ball Mountain Climber
Take a plank position with your hands shoulder width on a stability ball. Draw your right knee toward your chest. Hold for a second and then return to the position table. Repeat with left knee. That’s one repetition. Do 12-15 repetitions.
MOVE 3: The Matrix
Grab a medicine ball five to 10 pounds (or dumbbells) and kneel on the floor with knees hip width. Keep your torso upright and keep the ball against the abdominals. Slowly lean back as far as possible, keeping your knees planted. Hold for three seconds reclining then position, using its core slowly coming to the starting position. Do 12-15 repetitions.
MOVE 4: Arm Pull-Over Crunch
Grab a pair of dumbbells and lie on your back with your arms above your head. Lift your legs at an angle of 45 degrees. Bring your arms over your chest and lift your shoulders up while lifting your legs up, perpendicular to the ground. Return to the starting position (keep the legs on the floor). That’s one repetition. Make 12-15.
MOVE 5: Knee-Cross Crunch
Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed. Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That’s one rep. Do 12 to 15 on each side.
MOVE 6: The Sprinter.
Lie on your back with your arms at your sides, legs straight and heels hanging six to 12 inches from the floor. As you sit up, lift and bend the left elbow and pull your right knee to your chest, as if sprinting. Return to starting position, keeping your legs raised, and repeat with the opposite arm and leg. That’s one repetition. Make 10-12.
MOVE 7: Wall Crunch and Twist
Sit on a stability ball, facing a wall. Left behind so the average lower back is resting on the ball. Place your feet hip-width on the wall with your knees bent at 90 degrees; crossing his arms over his chest. Sit back and flip through the waist to the left. Back to the center and fold down so that your back is parallel to the floor, then turn right. That’s one repetition. Make 10-12.