8 Core Exercises To Flatten Your Belly Fast
Coach’s tip: To modify this exercise, simply keep left knee bent with foot flat on the floor.
7. Round the clock (left leg). Lie faceup with knees bent and feet flat on the floor, arms extended out to sides, palms down. Contract core and draw left knee in toward navel. Flare left knee out (opening inner thigh area) and extend left leg until it is at a 45-degree angle. (Right foot should remain off the floor throughout the exercise.) Reverse direction to starting position.
Coach’s tip: To properly engage core, press back into the floor while pushing stomach out toward the ceiling. This will also create more stability within core region.
Coach’s tip: Form a straight line from shoulders to left heel. Keeping this line will ensure proper form and reduce sag in the hips.
9. Screamers (left leg): Get in a right side plank position with foreman firmly placed on the floor and hips raised off the floor. Contract and drive left knee toward navel with toe flexed. When knee reaches navel, extend left leg out in front of body at a 45-degree angle. Quickly swing leg back to starting position.
Coach’s tip: Form is key with this exercise and maintaining proper spinal position is imperative. To ensure a flat back, keep ears and shoulders in line.
10. Trace the triangle. Get in a pushup position with hands in line with shoulders and feet hip-width apart. Contract core and reach left hand out 45 degrees as far as possible. Do the same with right hand, bringing hands side by side. Reach out right hand as far as possible in front of head. Follow with left hand. Reach backward with right hand on a 45-degree angle, following with left hand. (Your hand pattern will be as if you just traced a triangle.) Reverse direction through each step. Continue, alternating directions.
Coach’s tip. To ensure proper positioning, keep eyes focused at the floor the entire time. This will keep hips from sagging, while reducing stress on the neck.