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Beyonce's trainer gifts GL readers with an awesome ab workout!

Ever wish you could get abs like a celeb? Now ya can. A-list trainer Marco Borges whipped up this tummy-flattening routine for us. Yay!
You’ll need equipment for some of these. Don’t have it? Simply replace that move with one of your other fave ab blasters.

Straight-Leg Crunch

Lie down on your back with your legs locked and straight up in the air and your hands behind your head. Slowly curl your back up toward your straight-up legs. Slowly move back to the floor. Stay in control and move slowly the entire time.
Repeat 10 times, building up to 25 reps.

Reverse Crunch 
Sit on the floor with your feet together. Secure a resistance band to an object in front of you (a column, a gym pole, anything that is firm and stable). Put your feet in the band, stirrup style. Lean back, keeping your heels of the floor. Put your knees to your chest. At the same time pull your feet toward your upper body. Return to starting position.
Repeat 5 times, building up to 25 reps.

Medicine Ball Sit and Reach
Lie down on the floor holding a 5 lb. medicine ball over your head, with your knees slightly bent. In one explosive movement, sit up and reach to the sky with the medicine ball. Immediately return to start.
Repeat 10 times, building up to 20 reps.

Single-Leg Plank
Start with your forearms firmly on the floor, your feet shoulder-width apart and your body stiff as a board. Lift one leg in the air and hold this isometric contraction (muscle length remains the same, although it is contracted) for 30 seconds. Lower the leg and switch sides.
Repeat 2-4 more times on each side.

Hanging Knee Raises
Begin hanging from a pull-up bar with a close grip, palms up (you could also do this on a jungle gym). Maintain a 90-degree angle at the elbow joint. Tuck your knees up into your chest. Slowly return to start.
Repeat 10 times, building up to 20 reps. 

BY KATIE ABBONDANZA ON 12/24/2010 7:00:00 AM


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Coconut water or chocolate milk after a hard workout are great choices to help rebuild muscle. 
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