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HEALTH & FITNESS | WORKOUTS

The only move you need for flat abs

 
Getting ready to rock a swimsuit over spring break? Score your best body ever with our total toning workout. Over the next few weeks, we’ll be breaking down the moves that’ll get your tummy, legs, arms and booty in tip-top shape—just in time for the spring thaw. Let’s get to it!

 

Since sculpting is about muscle control rather than momentum, you want to do these moves as slowly as you can. Begin each sesh with a 5-minute warm-up, like walking or jogging in place. When your finished, stretch your bod out to give your muscles some relief.

 

Want flat abs? Try this move...

 

The Plank

Start by positioning yourself with your hands and knees on the floor. Drop your hips and walk your hands forward so that your knees, hips, head and shoulders form a diagonal line. Make sure your butt neither sinks nor pikes up too high. Flatten your lower abs by pulling in your bellybutton, but avoid pulling in so much that your spine curves. Hold this flattened contraction for 60 seconds before moving on to the final step.

 

Finish by keeping the lower abs tight to stabilize your pelvis and spine. Slowly life your right knee up, then your left knee, and straighten both legs behind you. You should be propped up on your toes and hands, with your body forming a diagonal line from head to heels. Keep your torso stable, and continue pulling your belly button in while breathing normally. Hold for 15 seconds, working your way up to 2 minutes over a period of several weeks (add 5 to 10 more seconds each time).

 

 

BY MARTICA HEANER ON 2/21/2012 3:18:00 PM

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34 Comments | Add Yours
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how often should i do planks and for how long to get flat abs asap yes i know its going to take time and detication

by mayamassacre1119 on 6/17/2012 7:08:30 PM

 
 

@VNJ99
The best way to get healthy is by going vegetarian. It may sound crazy but it's true! Some people have lost over 150 pounds from a vegetarian diet, but I doubt you need to lose that many! I sure you look great! But if you want to get those abs we all want I would say go veggie and maybe run for 15 minutes a day. Also check out some other workouts on girlslife! they are really helpful! http://www.girlslife.com/post/2010/11/04/five-moves-for-flat-abs.aspx is my favorite! Hope this helps!

by Isy on 4/14/2012 10:12:37 AM

 
 

Hey i'm trying to get a flat stomach by june.what workouts should i try

by VNJ99 on 4/12/2012 6:09:07 PM

 
 

MOD MOD MOD MOD!!
Hey mod. Will this workout help with just loosing fat on my tummy?



It sure should! Jordan S.

by Sunny4132 on 3/31/2012 8:04:15 PM

 
 

Hey Sunny4132, yep yea. Those are great for snacking! Xoxo



MOD MOD MOD MOD!
Do u know if special k chicolate granola bars are good for me If i want to loose weight? Plzz help me! Xoxo thanx. Lynae P.

by Sunny4132 on 3/31/2012 1:45:05 PM

 
 

MODMODMOD!!!
does doing crunches help you get flat abs? if so, how many shud i do a day 2 get flat abs asap?? (i no its gonna take some time tho)



Take a look here, babe!

 http://www.girlslife.com/post/2010/11/04/five-moves-for-flat-abs.aspx


Jordan S.

by WhoAmI? on 3/26/2012 5:49:22 PM

 
 

Hey clarksonfan111, click the links below for articles on workout tips. Hope they help! Xoxo

http://www.girlslife.com/post/2012/03/12/Get-fit-faster-Pump-up-the-cardio.aspx

http://www.girlslife.com/post/2012/02/24/Leapin-lizards-workout.aspx

http://www.girlslife.com/post/2012/03/19/6-sneaky-ways-to-be-a-lean-machine.aspx



MOD MOD MOD MOD
I need to get in healthy shape by April 23!! wat do i do to slim me down? I planning to wear a nice bathing suit, so i dont want to be disappointed!!! Lynae P.

by clarksonfan111 on 3/24/2012 2:02:38 PM

 
 

MODMODMOD!!!
How long do you have to do this to get flat abs? are there any excersizes to get flat abs in a few weeks, or a month or two?? help!

Hey girl,

For abs (as with most exercises), you'll have to stay with it for a while to get results, though if you do more reps you may see results faster. Just stay healthy and keep exercising and eating right -- it's more important to live a healthy lifestyle than to worry about how you look!

Meghan D.

by WhoAmI? on 3/24/2012 12:05:13 PM

 
 

Do you know of any ab workouts to get flat abs in a few weeks, or even a month or two?

by WhoAmI? on 3/23/2012 7:09:38 PM

 
 

How long do you have to do this before you get flat abs?

by WhoAmI? on 3/23/2012 6:49:25 PM

 
 

Mod what are some exercises the will strethen the back of your upper leg



Take a look at these:

http://www.girlslife.com/post/2011/05/09/3-at-home-exercises-for-totally-toned-legs.aspx?cp=all



http://www.girlslife.com/post/2012/01/11/5-ice-hockey-inspired-workouts.aspx?cp=all

 Jordan S.

by ggband11 on 3/10/2012 5:15:46 PM

 
 

An even better, and harder, way to do this exercise is to do it on your elbows with your hands together. It's also good for your arms and legs. I would start at 30 seconds and eventually work your way up.

by soccerreb on 3/9/2012 11:54:48 PM

 
 

i do gymnastics and we do everyday at least 100 v ups and 100 reverse crunches plus with 3 hours of gymnastics and i still have a stomache while most of the other girls have a sixpack and i work twice as hard as most of them what can i do??????????

by ibrown1 on 3/9/2012 2:31:27 PM

 
 



Mod!
Will this actully make you have abs in a few weeks?




Hey girl,

It takes lots of time to see REAL definition in your muscles. Abs are no different - you'll feel great and start to notice a difference, but you won't have defined abs in a few weeks. You gotta work longer than that! <3
Lauren C.

by SarSar:) on 3/8/2012 7:31:06 PM

 
 

MOD MOD MOD
i play soccer and i'm the third fastes girl on the team and my team is pretty fast but i have a muffin top and everything i do won't help is there any little thing i can do that's a werid trick like eat with one leg up or something like that where i can do it where ever.

Hey girl,

Unfortunately weight loss is more about eating healthy and exercising than "weird tricks" -- stuff like that will likely not work and won't be safe! If you're fast and are staying fit by playing soccer, that's more important than how much you weigh!

Meghan D.

by soybean63 on 3/2/2012 11:59:33 PM

 
 



MOD MOD MOD!!
What is a routine to tone abs and arms and legs that only takes about 15 to 30 minutes?
Thanks Smile




Hey girlie,

Follow these routines each day/every other day (alternating them with cardio can be a great way to mix it up) for more toned arms, legs, and abs!

http://www.girlslife.com/post/2012/02/21/Two-moves-to-flatter-abs.aspx

http://www.girlslife.com/post/2011/10/20/Get-en-pointe-with-a-ballet-inspired-workout.aspx

http://www.girlslife.com/post/2012/01/11/5-ice-hockey-inspired-workouts.aspx

http://www.girlslife.com/post/2011/07/25/5-quick-moves-to-a-totally-toned-y-o-u.aspx
Lauren C.

by honeycakes on 3/1/2012 3:51:30 PM

 
 

cool! tried it and i could feel it working!
** hey everyone! join my club, funky hats club, if u hav a cool hat or like hats!!! we discuss fashion and beauty, hair, and did i mention hats? awesome! join pls! Smile**

by beaglegal on 2/29/2012 6:03:28 PM

 
 



MOD MOD MOD
If I do this excercise every other day, and do some sort of excercise like jogging the days in between, will that be a good workout?




Yes! A great one! 
Amanda P.

by spencer9800 on 2/29/2012 9:09:55 AM

 
 


mod mod mod
I'm doing track this year and i want to practice but i don't know what i should do. It starts in about a week. Any suggestions? Thank.


 


Lynae P.

by esc21e on 2/25/2012 4:31:06 PM

 
 


MOD!
this is really embarrassing but... the front part of my down there sticks out so like i cant wear yoga pants or leggings alone because it sticks out. What can i do to fix it (Workouts maybe..?)


 


 


Lynae P.

by babygirl1265 on 2/25/2012 3:39:09 PM

 
 

Hey nod!!! Does this exercise flatten abs by burning fat? Bc that's what I need!!!? Haha thanks!

 

Hey OCcheerbabe, yep that's what it does! Have fun working out! Xoxo

Lynae P.

by OCcheerbabe on 2/24/2012 8:43:13 PM

 
 

Does she have a belly button ring on?hehe

by chocolateworld12 on 2/24/2012 6:14:38 AM

 
 

Wow! I did this and my tummy was sore the next day!!!! It works!!!Wink

by bandnerds41698 on 2/24/2012 1:13:35 AM

 
 

1. Say your name 10 times.
2. Say your mom's name 5 times.
3. Say your crush's name 3 times.
4. Paste this to 4 other quizzes. If you do this, your crush will kiss you on the nearest Friday, but if you read this and do not paste this, then you will have very bad luck! SEND THIS TO 5 QUIZZES IN 143 MINUTES. WHEN YOU'RE DONE PRESS F6 AND YOUR CRUSH'S NAME WILL APPEAR IN BIG LETTERS ON THE SCREEN. THIS IS SO FREAKY BECAUSE IT ACTUALLY WORKS

by reecelilrocker1406 on 2/23/2012 4:22:41 AM

 
 

I would LOVE flat abs by spring!! However that's not my priority this year Smile Thanks for posting this Martica!!

Join my club, 'Orchestra Nerds and Band Geeks.' It's a loose and fun club where we talk about anything and everything- But especially music Smile Go to my profile to join!! svds

by svds on 2/22/2012 9:34:08 PM

 
 

Thanx for the tips, great way to get in shape for spring.

by Seensuper on 2/22/2012 7:16:12 PM

 
 

Hey chicas! Need some imediate advice? Come to my club, Dear KD! It's an advice club where you can get advice from several people to get different prespectives! I am giving out positions to anyone who is wanting them! Hope to see you there! <3

by smiles48 on 2/22/2012 6:59:31 PM

 
 

thanks so much trying to get ready for swimsuit season like who is not

by nadia10 on 2/22/2012 4:43:02 PM

 
 



MOD MOD MOD!
Can you suggest workouts for slimmer thighs? Thanks!




Lunges and lots of them! 
Amanda P.

by kayla9 on 2/22/2012 3:21:22 PM

 
 

I have been working out to get in shape Smile

Mod mod mod!!!! Reading ChicGeek's comment I thought about something. I don't drink enough milk ( I drink water more) . Even my doctor told me I needed more milk in my diet. My problem is I just can't take those pills, it is hard for me to keep that routine, and drinking milk from a cup isn't fully my style. I don't have a problem with the tast of milk..... Help me!!!! Thx.

by amileofroses on 2/21/2012 8:33:35 PM

 
 



Mod mod mod!!!!!
Ok, I can do pushups and run the mile easily but whenever I do crunches my neck hurts.
Do u have any tips, or maybe some excersises that I can do instead?

 

Youre straining your neck as you do crunches. Try to focus your gaze on one spot on the wall as you do them. Do NOT pull as your neck as you try to crunch upward. In fact dont use your neck to get upward at all. Crunch using your abs. xoxo kerra 


Kerra S.

by bandnerds41698 on 2/21/2012 7:17:04 PM

 
 

These are great Tips!!!(:

by *MusicGirl16* on 2/21/2012 7:14:21 PM

 
 

MOD MOD MOD!
Please give me some exercises for a better booty.
Thanks so much!



Hey chica,

Take a look at these:

http://www.girlslife.com/post/2008/06/13/BODY-BLAST-Butt!.aspx



http://www.girlslife.com/post/2010/02/25/workouts-butt.aspx



Jordan S.

by kammiemay on 2/21/2012 4:15:06 PM

 
 

MOD MOD MOD!
Is it OK to drink a lot of milk(or sometimes most of the time/sometimes) and not much water?



Hey babe,

There's nothing wrong with drinking more milk than water.  You should still be drinking water, however.  It's what your body fuels itself off of most properly.  Milk carries extra nutrients and calcium, but depending on which type of milk you're drinking, it may carry a few extra fats and calories. Jordan S.

by ChicGeek on 2/21/2012 3:54:45 PM

 
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Muscle weighs more than fat, so that’s why you gain weight instead of losing it when you workout regularly.

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