If you still think you do abdominal crunches incredible score, you are in for a rude awakening. Flatten your stomach needs more muscle exercises that target all areas of your upper core and lower abs, oblique, transverse abdominal and lower back muscles to burn calories and large waist girth quickly. Ready to go to the next level? These 10 shots Health Big Book of Abs for Women guaranteed to blow the fat and show their sexy, smooth belly.
Dumbbell Pushup Row
Place a pair of dumbbells at shoulder width apart on the floor. (A) Take the handles and get in pushup position. (B) Lower your body on the floor and push up. (C) Once back in the starting position, pull the dumbbell in your right hand to the side of his chest. Pause, then return to starting position and repeat with your left hand. That's one rep. Try to keep your torso to rotate when you row the weight.
Curl Dumbbell squat Press
(A) Take a pair of dumbbells and let them hang at arm's length next to your sides with palms facing forward. (B) Without moving your arms, bend your elbows and curl the dumbbells close to your shoulders as you can. Immediately press the hips back and lower your body into a squat until your thighs are at least parallel to the floor. (C) Get up and press the dumbbells over head. That's one rep. Return to starting position and repeat.
Crossing slots behind
(A) Take a pair of dumbbells and hold them equal to the sides, palms facing each other. (B) One step forward and to the side for the lead foot is in the front of your back foot (like a bow). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to starting position and repeat with the other leg.
Resistance Band Bent-Over Row
Take a resistance band and step one foot (using both feet for strength). (A) Hold the band in each hand at arm's length, about shoulder width apart and bend your hips and lower your torso until it's almost parallel to the ground. Your knees should be slightly bent and your back naturally arched. (B) Tighten the shoulder blades and pull the tape for the upper abs. Breaking, then return the bar to the starting position.
Dumbbell Squat Thrust
(A) Stand with your feet apart and your arms at your sides holding a pair of dumbbells. (B) Push your hips back, bend your knees and lower your body as far as you can in a squat. (C) Place dumbbells on the floor, then kick your legs back into a depressed position. (D) Beginning of the legs in a squat. Get up and jump. That's one rep.
Overhead Split Squat
Hold a pair of dumbbells on the shoulders, arms completely straight. Tighten your abdominal muscles throughout the year. (A) Standing in a staggered stance, left foot right foot. (B) Push your hips back and bend your knees if you lower your body into a squat. Pause, then push yourself back to the starting position. Perform the prescribed number of repetitions, then do the same number of repetitions with the right foot to the left.
Form work Tucks Frog
(A) Start in a pushup position with your body straight from shoulders to ankles. (B) Bring the right foot forward and place the right hand side (or as close as possible). Try to keep your hips sag or higher. Return your leg to the starting position and repeat with the left leg. That's one rep.
Crossover Steppes
(A) Take a pair of dumbbells and hold your left next to a stage that is the knee. Place your right foot on the step. (B) Press through your right heel. (C) Push your body on stage until both legs are straight. Lower your body back to starting position. Perform the prescribed number of repetitions with the right leg, then switch to your left leg and repeat.
Wall Presentation
Tilt your head, back and buttocks against the wall. (A) Place your hands and arms against the wall in the position of "high-five", elbows bent 90 degrees and your arms at shoulder height. Hold for 1 second. Do not let your head, upper back or stop losing contact with the wall. Keeping your elbows, wrists and hands pressed against the wall, slide your elbows to the sides as far as you can. Squeeze your shoulder blades. (B) Slide the arms along the wall as high as you can and keep your hands in contact with the wall. Lower and repeat.
Barbell Hip Lift
(A) sitting on the floor with her back on a stable bench with knees bent and feet flat on the floor. Place a pillow on her hips and grab the bar with an overhand grip, about shoulder width bar. (B) With your back against the bench and the bar just below the pelvis, lift your hips while tightening your buttocks until your hips are aligned with your body. Return to starting position and repeat.
Dumbbell Pushup Row
Place a pair of dumbbells at shoulder width apart on the floor. (A) Take the handles and get in pushup position. (B) Lower your body on the floor and push up. (C) Once back in the starting position, pull the dumbbell in your right hand to the side of his chest. Pause, then return to starting position and repeat with your left hand. That's one rep. Try to keep your torso to rotate when you row the weight.
Curl Dumbbell squat Press
(A) Take a pair of dumbbells and let them hang at arm's length next to your sides with palms facing forward. (B) Without moving your arms, bend your elbows and curl the dumbbells close to your shoulders as you can. Immediately press the hips back and lower your body into a squat until your thighs are at least parallel to the floor. (C) Get up and press the dumbbells over head. That's one rep. Return to starting position and repeat.
Crossing slots behind
(A) Take a pair of dumbbells and hold them equal to the sides, palms facing each other. (B) One step forward and to the side for the lead foot is in the front of your back foot (like a bow). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to starting position and repeat with the other leg.
Resistance Band Bent-Over Row
Take a resistance band and step one foot (using both feet for strength). (A) Hold the band in each hand at arm's length, about shoulder width apart and bend your hips and lower your torso until it's almost parallel to the ground. Your knees should be slightly bent and your back naturally arched. (B) Tighten the shoulder blades and pull the tape for the upper abs. Breaking, then return the bar to the starting position.
Dumbbell Squat Thrust
(A) Stand with your feet apart and your arms at your sides holding a pair of dumbbells. (B) Push your hips back, bend your knees and lower your body as far as you can in a squat. (C) Place dumbbells on the floor, then kick your legs back into a depressed position. (D) Beginning of the legs in a squat. Get up and jump. That's one rep.
Overhead Split Squat
Hold a pair of dumbbells on the shoulders, arms completely straight. Tighten your abdominal muscles throughout the year. (A) Standing in a staggered stance, left foot right foot. (B) Push your hips back and bend your knees if you lower your body into a squat. Pause, then push yourself back to the starting position. Perform the prescribed number of repetitions, then do the same number of repetitions with the right foot to the left.
Form work Tucks Frog
(A) Start in a pushup position with your body straight from shoulders to ankles. (B) Bring the right foot forward and place the right hand side (or as close as possible). Try to keep your hips sag or higher. Return your leg to the starting position and repeat with the left leg. That's one rep.
Crossover Steppes
(A) Take a pair of dumbbells and hold your left next to a stage that is the knee. Place your right foot on the step. (B) Press through your right heel. (C) Push your body on stage until both legs are straight. Lower your body back to starting position. Perform the prescribed number of repetitions with the right leg, then switch to your left leg and repeat.
Wall Presentation
Tilt your head, back and buttocks against the wall. (A) Place your hands and arms against the wall in the position of "high-five", elbows bent 90 degrees and your arms at shoulder height. Hold for 1 second. Do not let your head, upper back or stop losing contact with the wall. Keeping your elbows, wrists and hands pressed against the wall, slide your elbows to the sides as far as you can. Squeeze your shoulder blades. (B) Slide the arms along the wall as high as you can and keep your hands in contact with the wall. Lower and repeat.
Barbell Hip Lift
(A) sitting on the floor with her back on a stable bench with knees bent and feet flat on the floor. Place a pillow on her hips and grab the bar with an overhand grip, about shoulder width bar. (B) With your back against the bench and the bar just below the pelvis, lift your hips while tightening your buttocks until your hips are aligned with your body. Return to starting position and repeat.
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