Who’s got time for hundreds of crunches? Do this super-effective (and fast!) routine and you’ll transform your middle in just weeks.
Follow this routine every alternate day and eat a low-fat diet to shed kilograms and abdominal fat.
Ball crunch
A
SETUP: Strengthens abdominals, focusing on upper fibers of the rectus abdominis and both sides of the obliques. Sit on a stability ball and holds a medicine ball with both hands. Walk your feet out, rolling the ball beneath you until your torso is supported on the ball at a slight incline. Lift the medicine ball above your head, until your arms are straight and in line with your ears.
B
ACTION: Contract abs to bring your spine into a neutral position. Keep your upper arms by your ears as you curl your head, neck and shoulder blades upward. Pause, then lower to starting position, and repeat for all reps.
Weighted reverse crunch
A
SETUP: Strengthens abdominals, focusing on lower fibers of the rectus abdominis and internal obliques. Attach ankle weights to ankles. Lie faceup on the floor with your head near a weight-bench base or other support, knees bent and heels close to buttocks. Hold the support behind your head with arms extended to keep you stable.
B
ACTION: Contract your abs, bringing your spine to a neutral position. Inhale, then exhale as you curl your abs, bringing knees toward your chest until hips are about 2 inches off floor. Pause, then lower hips without changing leg position and repeat for all reps.
Cable rotation
A
SETUP: Strengthens the abdomimnals, focusing on the obliques. Attach a rope to a high-cable pulley. Hold it with both hands, and then step back arm’s distance from the machine, with your right side toward it, feet slightly wider than hip-width apart. Extend arms above your right shoulder, hips and shoulders square.
B
ACTION: Use your abs to crunch slightly and twist, keeping arms straight, pulling rope down toward the outside of your left hip, keeping feet flat and hips square. Slowly return to starting position. Complete reps, switch sides and repeat.
IM IN MY SECOND WEEK ON THE 10KM CHALLANGE BUT CANT OPEN MY EMAIL???
i did get my second week it went straight to the 3rd week
I have been correponding through your website requesting a donation of magazines for our Women’s Day Celebration honouring the women who volunteer at the children’s home throughout the year. Christine Revell Children’s home cares for 49 abandoned, abused and neglected children -younger than 5 years old. This magazine will be part of a goody bag that we would like to hand to them as a token of our appreciation.
Please help us by donating of your Shape Magazine and help them to stay healthy and promote a healthy lyfe style amongst the women that volunteer.
I have completed my 3 weeks training for 10km challenge – BUT i CHECKED MY BEMAILS AND DONT HAVE WEEK4 TRAING? NEED TO PLAN MY WEEK – PLEASE ADVISE.
i also havent received my 10KM challenge in 2 weeks now?
please advise?
thanks.
hi, i also received week two, but not week 3, then received week 7, and not week 8? why is the other weeks not send to us? please advise,
I did the ball crunches after my spinning class yesterday, and boy do I feel it today!
Great tip, thanks.