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Get rock-solid abs by July 4th


 
 
Do these ab exercises 4 times a week for 10 minutes and weeks you’ll start seeing results in four weeks.
 
Fly Up: Targets abs
- Sit on floor on a folded towel, lean back to rest on elbows and place feet hip-width apart on wall in front of you so that knees are bent about 90 degrees.
- Press rounded lower back into floor and squeeze abs as you extend legs up, keeping feet against wall and lifting arms to reach toward feet.  To make it harder: Really press feet into wall as you extend legs.
- Do 20 pulses: curl torso up 1 inch then lower 1 inch.
- Do 3 sets, hugging knees to chest to rest between sets.

Twisted Curl: Targets abs, obliques
- Sit on floor on a folded towel with knees bent and feet flat, then lean back to rest on elbows.
- Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
- Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch then lower 1 inch.
- Switch sides and repeat. Do 3 sets. 

Side Plank-up: Targets abs, obliques, inner thighs
- Lie on right side on floor with legs stacked and a rolled-up towel between thighs, propping torso up on right elbow so that right forearm pointing in front of you. MAKE IT EASIER: Stagger feet so that side of left foot is on floor in front of right for a wider base of support.
- Lift hips so that body forms a straight line from head to toe, squeezing towel between thighs. Hold for 1 count, then lower.
- Do 10 reps. Switch sides and repeat. Do three sets.  โ€จ
 
C-Curve: Targets abs, quads, inner thighs
- Stand facing a wall with legs together, squeezing rolled-up towel between thighs. โ€จWith knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallel to floor.
- Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips one inch then back up. MAKE IT HARDER: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.
- Do 3 sets.

Plus, 5 reasons why having tight abs is good for ya (other than feeling fab in your bikini).โ€จ
 
1. Decreased lower back pain and tightness
2. Better posture
3. Less upper back/shoulder tension
4. Great core strength for all your sports and activities
5. Confidence!
 
 

BY ELISABETH HALFPAPP ON 6/10/2011 12:00:00 PM

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Would you rather hang with friends than find time to exercise? Why not combine the two and get a bunch of friends to go on a walk or bike ride around town. 
 
You let her BFF borrow your fave top for a party last Saturday but when she returns it, it looks nothing like the top you remember buying. It has holes, stains and only one shoulder. What do you say to your gal pal?


 
 
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It's bad to eat really late at night.

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