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Abs: Flat Abs Made Easy

Want to get fit but can’t afford a personal trainer? No sweat. We'll show you how to get flat abs in a breeze.

Released on 01/20/2011


If you're looking for firm,

flat abs,

look no further than these six moves for six-pack abs.

We're gonna use our ball,

and you're gonna put your knees on top.

So already engaging the core,

trying to balance here.

And walk your hands out.

Make sure not all of the weight is in the shoulders,

you really wanna pull up in that belly

to keep the pressure off the wrists.

Then you're gonna take your knees over to the left.

Pull back to center.

Over to the right.

Try it one more time.

And you're gonna stay with these for 15 to 20 reps.

After that,

circle the ball one direction.

And then the other direction.

And then switch back.


That's really gonna work that tummy and the back.

Total core workout.

And that's your Right Round, Baby.

There's multiple parts to our next move,

which is called The Swimmer.

But I'm gonna walk you through it.

So start as far forward on this ball as you can.

Weights in hands,

they can be light weights,

two or three pounds.

And then you're gonna bring your heels up,

pressing into your toes.

And your legs are a little wider than hip distance.

From here you're gonna reach your arms forward,

contracting your abs.

Good, pull in from your center.

Keep the shoulders out of the ears,

keeping your core contracted.

And then bring your arms behind you,

palms facing up.

You're gonna pulse up for three.




And then as you straighten your legs

and bring your heels to the floor,

you're gonna reach down.

Oh, feels so good in the back of the legs to stretch.

And then just come up to start.

Let's do one more together.

So bring those heels up.

Scoop the belly,

navel to spine,


Nice stretch in the back.

Sweep the arms back.






lengthen down to the floor.

And come back to start.

Great job.

Get ready to whittle that waist with your Windmill Whittler.

You're gonna come down onto your back.

Arms out to the side.

And your calves are gonna rest on this ball.

And then you're gonna push in to the ball,

lift the hips up,

keeping the core strong.

Navel's into the spine,

shoulder's out of the ears.

You're gonna bring one leg up and draw circles.

Really stabilizing through the hips

by using the strength in the core,

the back,

and the abs.

Come down.

You're gonna repeat that about 15 to 20 times,

and then switch to the next side

to complete your Windmill Whittler.

The next move is a Hinge Lift.

You're going to sit on the side of the ball

with your hip and outer thigh.

Then take the weight above your head,

pull the shoulders out of the ears,

engage the core.

So brace yourself,

draw the ribs in,

navel to spine.

You're gonna reach out over the ball,

and then use the obliques to go to the other side.

Crunch it in.

Extend and reach.

Crunch it in.

Keep everything stable by contracting through your core.

Really working those abs,

getting you that six-pack.

One more.

Beautiful job.

Get ready to do your Reshaping Reach.

You're gonna sit down in a low crouch position.

Try to get your tailbone as low as you can on the ball,

pushing back through your belly

to keep yourself engaged on this ball.

Pressing down and grounding through the feet.

You're gonna take this weight between the palms,

and then push open so that chest stays nice and open.

Use your core to lift up and over the ball

as you straighten the legs.

Get a nice stretch.

And then pull the belly in to come back

to the crouched position.


Lift up and over.

(sighs) It feels so good,

get a nice stretch in the chest and the back.

Pull it in to come back down.

Let's do one more.

Up and over.

And back down.

You're gonna aim for 15 to 20 reps for your Reshaping Reach.

This last move,

the Helicopter Honer,

is really gonna hone in on those abs.

So we're going to roll down.

Bring the top of our back and our neck to the ball.

And then lift the hips,

engage the core.

You're gonna cross the arms.

And make a helicopter circle above the head.

And then reverse the direction.

Keeping those hips lifted,

you're gonna go as fast as you can.

And the goal is to try to stabilize the ball

by really engaging the core.

That's your hips,

your back,

and your tummy.

Keep going.

Don't forget to breathe.

Keep everything tight,


Great job.

Keep up with these six ab moves,

and you'll have firm,

flat abs in no time.