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HEALTH & FITNESS | WORKOUTS

4 moves for way flat abs


Wanna get that tummy toned before Spring Break? We’ve got a do-anywhere ab routine to get your belly ready for bikini season in no time. Try these moves a few times a week, throw in some cardio and you’ll be in enviable shape by the time warm weather hits. 
 
Basic Crunch
Lie on the floor with your knees bent, feet flat and apart about the width of your hips. Put your hands behind your head with fingertips lightly touching behind your neck. Contract your abs, then raise your head, upper back and shoulders off the floor (don’t cheat and pull your head up with your hands!). Keep raising to a slow, steady count of four until your chin is about four inches from your chest. Hold for a moment, then slowly return to the starting position.
 
The Bicycle
Lie on the floor with knees bent and legs lifted, hands behind your head. Lift shoulder blades off the floor, and slowly twist left elbow toward right knee as you extend your left leg; immediately switch sides without lowering your shoulders to the floor.
 
Straight Leg Crunch
Lie on your back with legs raised straight above your hips and arms reaching up. Lifting your shoulders from the floor, simultaneously stretch fingertips towards toes and press feet to the ceiling to lift your butt and tailbone off the floor.
 
Side Plank
Lie on your right side with right elbow under your shoulder. Lift hips so your body is in a straight line from knee to head. Hold for 20 counts. Repeat on left.

BY GL ON 2/24/2011 7:00:00 AM

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41 Comments | Add Yours
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Hey mod! Any tips on toning my legs? My friends say they're fine but I think they're a lil bit flabby....

Hey girl,

Check out this post for some great workout ideas for toned legs! http://www.girlslife.com/post/2011/05/09/3-at-home-exercises-for-totally-toned-legs.aspx

Meghan D.

by gigi624 on 2/25/2012 10:27:02 AM

 
 

MOD MOD MOD. It sounds weird but I have skinny legs arms and a little bit of flabby I don't I don't want hanging around on my stomach? What should I do my birthday in the beginning of April if I get into shape I might want to go to the beach? Can you help? And thanks!!Smile

 

Hey girl! It sounds like you want to tone up a bit. For me, having a flat stomach is nearly impossible because of genetics, but luckily, you can reduce bloat and flab. There is a saying that "abs are made in the kitchen," meaning that your daily diet is key, rather than doing hundreds of crunches every day. Try to eat whole foods--lots of fruits and veggies, whole grains (whole wheat bread, oatmeal, etc), lean protein (eggs, chicken, fish), and good sources of fat (almonds, natural peanut butter, avocados). Reducing your sodium intake will play a major role in reducing bloat, so limit salty foods, like chips. Make sure you drink plenty of water to stay hydrated and amp up your workouts--try running intervals to burn more calories. Remember that eating lots of natural foods is important to fuel your body! 

Colleen K.

by lifelover412 on 2/20/2012 1:02:12 AM

 
 



MOD i am looking to have flat abs in just under 2 weeks, any ideas? i am going on vacation in 2 weeks to the bahamas and what those nice flat abs. help?




Hey girlie,

Two weeks is NOT a lot of time - and definitely not enough to start seeing serious results from ab exercises. But if you start doing the exercises in this article (you could also try this one here), trying a pilates or kickboxing DVD, and getting moving every single day from now til then, you'll definitely feel your bod start to firm up. Pair that with smart diet choices (swapping junk food for healthy snacks and eating 3 balanced meals a day) and you'll feel great for your vacation! <3
Lauren C.

by Jewels415 on 2/19/2012 12:16:01 PM

 
 

hey lotsa ppl r asking about how many to do i have found that the bicycle gets u to feel the burn fastest i usually do 20 reps of those and 15 crunches

by molleeishappy on 2/18/2012 9:25:34 PM

 
 

Hey mod!! I do hip. Hop dance classes 6x week for 30 mins. I want to lose bout 4-5 lbs on my tummy so along with my dance, how Many times should I do thus workout? Like how many reps and sets? I rly wanna rock my bikini on spring breakSmile)

 

Hey Bubblebabygurl, I don't know too much about reps and sets, but you should try experimenting with different times and see which feels good. Sorry I could be of more help. Xoxo

Lynae P.

by Bubblebabygurl on 2/18/2012 8:13:25 PM

 
 

Heyyo! Mod mod! I am 5'2 about 120 lbs. I have very large boobs tho... Anyway I wanna lose bout 5 lbs by spring break( april 9 ) I was wondering If u think this is a good workout plan for 6x week 30-60 mins of zumba this workout.... But how many reps and curcuts? Thank you so much!!!!

 

Hey OCcheerbabe, yep that sounds like a good workout. It's fun and gets you burning calories. Try and see how many minutes feel comfortable and maintain that. Hope this helps! Xoxo

Lynae P.

by OCcheerbabe on 2/18/2012 6:42:04 PM

 
 

MOD MOD MOD I am a competitive dancer and for dance it helps if you have a flat stomach/abs and I was wondering what is the best way to work on just that sice I work on everything else in dance?

 

Hey dancingcorinne, you could trying getting onto all fours, inhaling while pulling your stomach in and exhaling while pushing it out. You could lie on your back, put your hands on the sides of your head and pretend you're riding a bike. A third exercise you can do is lie on your back, use your hands to support your head, extend your legs and raise them up and down. Hope this helps! Xoxo

Lynae P.

by dancingcorinne on 2/17/2012 1:06:09 PM

 
 



MOD MOD MOD
Ok so are theyre anymore ways to lose weight fast??? And doesnt take everydsy of da week?? Because I also hike.....alot [:




Hey girl,

Losing weight is something that takes lots of dedication and lots of time! There are no "lose weight fast" tricks that don't require a little work each day. Hiking is a great workout but, on the days you don't hike, you should find a way to get moving for at least 30-60 minutes. Exercise is only a half of it though - you also need to make healthier food choices! Cut out most junk food and replace those with healthier snacks, like granola bars, yogurt, veggies, fruits, froyo, etc. The combo of exercise and eating right will definitely make you feel better! Smile
Lauren C.

by Girluv[: on 2/16/2012 9:11:18 PM

 
 

I love to do crunches and situps... But how long will it take to get " abs "

by Pinkersz on 1/17/2012 7:49:51 PM

 
 



MOD MOD MOD
I'm going to this party. Where can I find a cute dress that is "cocktail" attire? I'm petite so what will fit me?




Hey girl, definitely try Forever 21. They have the best stuff!  
lauren r.

by orangey98 on 11/26/2011 1:37:38 PM

 
 

thx great exersices!!!!!! seeing results

by keykat on 10/20/2011 6:54:22 PM

 
 

How many reps do you do of each


Mod mod mod

by sweetautumnsunshine on 7/9/2011 11:36:47 PM

 
 

MOD MOD MOD MOD MOD
ok i have a little bit of a tummy and i want to get rid of it. I think i just need to do some cardio, but i can never find anything fun to do! i like sports, but i only have a 2 hour practice for softball once a week, but it should be picking up to 3-5 days a week soon. but still, can you help me?? THANKS!!

 

Helen S.

by nobody25 on 4/16/2011 11:51:21 AM

 
 

Does anyone know any ab exercises that will not hurt/strain my lower back?
I have chronic lumbar pain, so I can't do sit-ups and crunches, but I REALLY, REALLY want to shed my belly fat and feel GOOD in a swimsuit!
Please help me!

by MaryM on 4/14/2011 8:08:30 PM

 
 

Help! I need a workout where i actually see results but the prob is that my doctors said i can't run or jump anymore. What things could i do where they are still fun but they actually do something? And how can i stay motivated and excited about doing something good?

by ilovepiano15 on 4/12/2011 10:55:00 PM

 
 

HI i think i am doing enough activities but it hasnt made any esaults i am in dance clss 3 times a week please HELP

by kjsdancer on 4/11/2011 5:22:15 PM

 
 

OMGGG!!!! CAN TOTALLY FEEL THIS IN MY ABS AFTER THE FIRST 2!!! DOING THIS EVERY DAY TO GET READY FOR A BIKINI!!!

by lollipop12 on 3/27/2011 5:37:14 PM

 
 

So I have 2 weeks until Spring Break and I'm going to Florida. Im not the most active person but I have a belly bluge I wanna get off before then. Will this work in only 2 weeks?

 

Hey girlie -- I'm not sure if two weeks is enough time, but you can give it a shot Smile

 

Brittany G.

Brittany G.

by dancermags on 3/26/2011 10:45:52 AM

 
 

So I want to start exercising regularly but need help making sort of a "Exercise plan"? I dont want to over work or under work myself. Also any suggestions on things that will help motivate me and help me not procrastinate.

by flacucha25 on 3/25/2011 4:46:47 PM

 
 

MOD MOD MOD!!!!
i am very fit except for my lower abbs. they is sortof a lump of fat there Tong how do i work out my lower abdominals?




Hey girlie. Try doing some cardio and doing ab exercises. The more you do them, the more you'll see results!  
Marly Z.

by ADVICE_CHICK101 on 3/23/2011 7:38:50 PM

 
 



MOD MOD MOD
Thank you so much for the great help! I want to ask my doctor about a diet and exercise plan, but can you suggest some good questions? I'm a little afraid that it's going to be really awkward! Thanks so much. Smile




Hey girl!

Glad I can help Smile Don't worry about the visit being awkward--just think about it, the doctor sees tons of patients every day and probably has answered ALL types of questions (even very embarrassing ones!) You're the only one who knows your body the best, so be totally honest about how you've been feeling and what goals you want to reach.  Wish you the very best, girlie!
Ruth S.

by gigi3399 on 3/19/2011 10:12:22 PM

 
 



MOD MOD MOD MOD MOD MOD MOD MOD please please please!
I do Zumba, and I love it! It's so fun. But I've been doing it for almost a year and can hardly tell a difference. Occasionally, I'll mix in some cardio, but it doesn't seem to be working! I eat VERY healthy all the time! Why oh why can't I lose weight???
Please answer!




Hey girlie,

I would definitely encourage you to pay a visit to your doctor, because maybe you do not need to be concerned about losing weight.  Talk to your doctor before engaging in too much physical activity or diet changes!  If you do need to lose weight, he/she will let you know what the best diet/exercise plan for your body is! 

 
Ruth S.

by gigi3399 on 3/19/2011 9:29:31 PM

 
 

hey, you guys who are skinny or underwait and think yall need to gain some just be carfeul cuz gaining is way easy its the getting it off that is the problem. Just watch out. I am about 50 to 60 pounds overwait i am in shape though,how can I get a bikinni body before my 9th grade year? I am sick of getting made fun of. My friends think Im pretty but other people i guess dont. I need help!!!

by hott-stuff13 on 3/17/2011 8:23:58 PM

 
 

MOD MOD MOD
Are these exercises going to most likely make you lose weight? If so, how can I gain some more weight and build more muscle (especially on my arms). I am naturally really skinny and am often self concious about it even though my friends say I'm really lucky.

by pumpkinerin on 3/13/2011 3:45:31 PM

 
 



Hi! Oh yea and MODMODMOD
So I'm underweight(im working on it,)So if i do these exercises- will I lose weight?




hey! probably, so you should try to gain weight instead Smile 
Helen S.

by temani on 3/11/2011 3:46:23 PM

 
 

i do the just dance 2 sweat mode advanced workout to warm up and then i do strength, like this, and then i cool down by stretching. Smile i need to be able to feel comfy in a bikini!

by kata8888 on 3/4/2011 5:09:10 PM

 
 

MOD MOD MOD Can y'all give me some workouts for arms and tummy[im very muscular]!! please help i what to get ready for swimsuit season!!!




Hey girl, I really stand by cardio as a way to get in shape: jogging three times a week or dance, swimming, etc. are awesome exercises. We have more workouts, however, here: http://www.girlslife.com/category/workouts.aspx

xoxo 
Alyssa B.

by rockergirl13 on 3/3/2011 10:17:20 PM

 
 

i would try and build up the time that you hold your planks for. once 20 counts is pretty simple, try 30, and so on. but just doing the same thing over and over doesnt help. you have to push yourself to get results.

by Volleyball1559 on 3/2/2011 9:45:48 PM

 
 

what i do while i watch tv is regular planks. you rest on your fourarms are elbows and push yourself up make sure you are flat hold yourself up for fifteen seconds.

by fresh princess on 3/2/2011 8:15:35 PM

 
 

MOD MOD MOD!
ok i heard that if u have fat near your stomache and abs that u wont get any results when doing crunches! do i need to jog it off or just give up crunches...my fav simple exercise! oh and p.s i have a lot of fat on my stomache




Hey chica! It's true that ab exercises alone will not completely tone. Cardio is the other half of the workout. If you do both, you will see results! Props to you for wanting to stay healthy! 
Marly Z.

by lightbulb540 on 3/2/2011 1:35:08 PM

 
 

Oooo I love exiersizes whreu lie down I cant wait to try them all

by Vanilla Wafer on 3/2/2011 12:16:19 PM

 
 

MOD MOD MOD Can you give me some easy workouts that I can do at home for abs,and legs Thanks, Jessica

 

Hey girl!  You should check out this for ab moves:  http://www.girlslife.com/post/2010/11/04/five-moves-for-flat-abs.aspx.  This one has toning moves, including for legs:  http://www.girlslife.com/post/2009/09/10/Five-Fave-Toning-Moves.aspx.  xoxo 

Marie H.

by jessica127 on 2/28/2011 9:48:52 PM

 
 

MOD MOD MOD- im a health nut! i like eating healthy food, exersize almost everyday, and everytime i eat, i try to eat all the foods im suppose to on the food pyramid. Am i super obsessed. And if i am, how do i stop?

 

 

Hey girly girl! Based off of that alone, it doesn't sound super obsessed at all. However, if it's getting in the way of the rest of your life, then I'd cut back a little. Skipping a day or two a week of working out is perfectly fine! Your body needs time to re-coup. So, don't beat yourself up over taking a break every now and then. And, if you eat healthy 90% of the time and cheat every now and then on something junky or sweet, then that's ok too.

xxx

Becca G.

by juli23 on 2/27/2011 7:56:13 PM

 
 

MOD MOD MOD Is there any way I can become a moderator? My friends come to me for good advice so I thought it would be a good thing to do. Let me know, thanks!

 

 

Hey girly! I'm pretty sure you have to be in at least college before applying to become a mod.

xxx

Becca G.

by caitlingirl1997 on 2/27/2011 6:36:25 PM

 
 



MOD!!! Hey, I have a trampoline in my backyard, and I was wondering if I could use it to benefit myself for workouts . . .
So, what kind of jumping exercises can I do? Besides jumping jacks, which I do already.
Thanks,
Lucy




hey! try tumbling like sumersaults to improve your dexterity and flexibility Smile 
Helen S.

by butterflybabe on 2/27/2011 2:34:56 PM

 
 

MOD! MOD! MOD! MOD!
I'm 11 and I am 5 foot 2 inches, I weigh 125 pounds, IS THIS HEALTHY?

 

Hey! that's a convo you should have with your doctor girlie Smile

Helen S.

by shayc on 2/26/2011 4:09:10 PM

 
 

my friend is having this summer pool party. i need to skinnier before the party because one-pieces make me look unflattering, and shes inviting boys to this party.. i have to go because shes my bff. plz respond..
~ thx chocofeet <3

by chocofeet on 2/25/2011 10:25:01 PM

 
 

I have a good ab workout! Lay on your back, with your hands on your side and not under your butt (it makes it easier.) Put your feet together and lift them in the air 6 inches. After 5-10 seconds, spread your legs apart but keep them in the air. After 5-10 more seconds, start kicking them opposite ways. Like when the right foot is up, the left foot should be down. Put down after one more round of 5-10 seconds. Repeat!

by elizabethmariexo on 2/25/2011 1:05:10 PM

 
 

mod mod mod
Im going to do this but how many bicycles, crunches, ect should I do? thanks!

 

Hey girlie! Try doing 8-10 at a time.

Clare W.

by loveforever21 on 2/25/2011 12:32:15 PM

 
 

Hey, girlies! Do you need advice on:
- boys
- breakups
- rejection
- guys
- friends
- making friends
- bullies
- popularity
- parties/party ideas
- dealing with parents
- family
- fights
- sadness
- depression
- feelings
- health
- sports/fitness
- healthy meal ideas
- crafts
- gift ideas
- boredom busters
- skin
- nails
- makeup
- hair
- style
- puberty
- school
- stress
- drama
- room decoration
- oraganizing
and anything else you can think of! I LOVE to give advice so just tell me what you need advice on! No question is weird (promise!)
I'm on GL very often so check my profile I will post an answer ASAP

by pinkypi26 on 2/25/2011 12:09:12 PM

 
 

MOD MOD MOD
ok so i want to try different breakfasts. i hav a very limited time to make and eat my morning fuel. Mayb like 15 minutes on a good day.but sometimes if i over sleep i only hav like 5 minute and eggs r not an option.( not a big fan) i want somthing healthy but easy thanks!!!

 

Hey girlie! You can always try frozen waffles. A little flax seed sprinkled over top will up the health factor. Or smoothies. I like a cup of strawberries, a whole banana, a handful of ice and a cup of low-fat Greek yogurt. Lots of protein!

 

- Brittany T.

Brittany T.

by *peace&love* on 2/25/2011 10:40:19 AM

 
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