Thin people aren't immune to ab flab. Even those who are model-thin can have too much in the midriff department. If you fall into this category -- slender legs, thin arms but a slight pooch in the middle -- you'll need a combination of nutrition and exercises to flatten your belly. To flatten your core, do these exercises until you feel tightness in your abs. Check with you physician before trying a new routine.
The twisting jackknife cinches your obliques while tightening the rest of your core. Lie on your back for this move with your legs out. Place your arms, palms down, out at your sides in a diagonal fashion. Raise your upper body and your left leg simultaneously. As you raise you leg and torso, rotate your upper body to the left. As you do this, take your right arm across your body until it touches your left ankle. Lower your body, switching sides and repeating the movement to finish one repetition. Continue the exercise, alternating between sides. Do 10 to 15 repetitions on each side or until you feel burning in your obliques.
The plank exercise strengthens the muscles in the center of your core and those running along the outskirts -- the rectus abdominis and transverse abs. The exercise doesn't stop there, though. It continues to tone your quads, delts, traps, pecs and even glutes. Lie face down keeping your elbows near your body. Tighten your abs and thighs and pull your toes under. With your palms face down, press against the floor and come up onto your elbows. Lift your thighs and torso. Keep your body rigid and flat. Take calm breaths holding the position for five seconds or until you feel your abs burning. Lower your thighs and upper body to the floor. Do three planks while resting for 30 seconds in between each repetition.
Standing Trunk Rotations
Two types of trunk rotations exist, standing and sitting. The latter is very limited in the muscles it works, while standing rotations go well beyond the abs. Use a lightweight medicine ball or hand weight for added resistance, and you'll work everything from your delts to your glutes -- while toning your obliques and transverse abs. Stand, spread your legs hip-width apart and place your weight at chest height. Tighten your abs and exhale as you twist your torso to the left. Stop when you can't twist anymore, hold this position for a second and twist back to center. Repeat on the opposite side. Continue twisting for 10 to 20 repetitions or until you feel tightness in your core.
The glute bridge is a calm, core-toning move that also firms your glutes and thighs. Lie on the floor with your legs bent at the knees and your arms at your sides. Keep your feet hip-width apart, your abs tight and your feet on the floor. As you exhale, pull your hips toward the ceiling. Hold this position while you feel tightness in your glutes and abs. Release your hips to the floor and repeat, doing three sets of 10 repetitions or until your muscles are fatigued.
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