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8 Core Exercises To Flatten Your Belly Fast

3. Helicopters (counter-clockwise): Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core, take a deep breath in, and draw knees into chest.

Exhale, pressing lower back into floor as you extend feet toward the ceiling. (Upper torso and lower body will form a 90-degree angle with feet pressed together.) Keep core contracted, flex toes toward the floor, and begin circling legs counter-clockwise, keeping legs fully extended and hips resting firmly on the floor.
Coach’s tip: To maximize gains, keep hips from lifting off the floor. This will enable the core to fully engage, creating most activity throughout the region. Stretching hamstrings prior to the exercise will enable more hip control.

4. Hands of time (right leg): Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core, draw knees into chest, and press feet toward the ceiling.

Feet should remain together with toes flexed. Contract core, inhale and lower right leg out to right side as far as possible, keeping left leg still. At lowest point, exhale and use core to move right leg back to starting position.
Coach’s tip: To modify this exercise, simply raise feet off of the floor and keep knees bent at a 90-degree angle with shin remaining parallel with the floor. Keeping the 90-degree angle, lower right leg to floor as far as possible.

5. Hands of time (left leg). Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core, draw knees into chest, and press feet toward the ceiling.

Feet should remain together with toes flexed. Contract core, inhale and lower left leg out to right side as far as possible, keeping right leg still. At lowest point, exhale and use core to move left leg back to starting position.
Coach’s tip: Aim to keep right leg from swinging back and forth throughout the exercise. This can cause lower back to perform most of the work, increasing stress in the lumbar region.

 6. Round the clock (right leg). Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core and draw right knee in toward navel. Flare right knee out (opening inner thigh area) and extend right leg until it is at a 45-degree angle. (Left foot should remain off the floor throughout the exercise.) Reverse direction to starting position.

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