Fight and win the battle of the belly bulge with effective, efficient moves.  Practice this core curriculum 3-4 times per week, in conjunction with healthy eating habits and 150 minutes of moderate-to-intense cardio training each week (5 days of 30 minutes).  Remember, abs are made in the kitchen and you can’t out exercise a bad diet, so don’t cheat yourself.  Let’s get started.   

Side Plank Crunch

Step 1: Begin by lying on your left side with your forearm and elbow aligned below the shoulder. 

Step 2: Prop your body up so the shoulders, hips and heels form a straight line.  For beginners, start with your left knee on the ground and your right leg extended above it.  Increase the difficulty by stacking both legs in an extended position.

Step 3: Once steady, squeeze the abs and obliques by bringing the right elbow and right knee together.  Hold for 2 counts.  Release and repeat 15-20 times on both sides.

Spider Plank

Step 1: Form a plank, positioning the shoulders over the hands.  Avoid drooping the hips and winging the shoulder blades by keeping the abs activated and the neck in line with the spine.

Step 2: Using your right leg, take a big step forward so your foot lands heel down next to your hand.  Depending on your flexibility, this stretch may be challenging due to a limited range of motion.  Try to get as close as possible.

Step 3: Return the right leg back into plank position and repeat the exercise on the left side.  Refrain from pivoting at the hips when transitioning between legs.

Leg Pull-In Crunch

Step 1: Start in a supine position with the hands resting behind hips, knees pressed together and your upper and lower body slightly elevated above the floor.  Keep the shoulders back and the neck relaxed.

Step 2: Using your core strength, simultaneously bring the chest and knees together by pushing through the palms and bending the knees.  Hold for 2 counts.

Step 3: Slowly lean back into the starting position, with the legs slightly elevated above the ground to keep tension on the abdominal muscles.

Repeat circuit 3 times

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