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In this fitness video Sue Flemming will show you how to buff your abs quickly and easily.
Tags:How to Buff Your Abs,buff your abs,fitness guide,Fitness Tips,guide to exercises,mag rack,strengthen ab muscles,tone abs
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Hi, I'm Sue Fleming, author of the Buff Series of Fitness Books. Today, I'll show you how to get you flattest and firmest abs with just 5 moves. So you'll be buff in a bikini.
If there is one thing women want, it's a tight and toned tummy to show up baring and daring swimsuits. So get off the couch and get ready for bikini season.
The first thing we're going to do is called the Ball Drop. Lie on a fitness mat, place your hands on a chair or a couch or any stable surface. Next, find a fitness ball, place between your feet, extend your legs all the way up in the air, slowly lower your legs until you really start to feel your abdominal muscles engaging. Again, lower and back up.
This is really a great move for the upper abs. Okay, with this move do not forget to breathe, so on the way up take a breathe in and then exhale as you drop the ball. It's also important to remember to press your lower back into the mat. If you feel strain in your lower back, you're dropping the ball too much. So just keep the ball up a little bit higher and not lower the ball as much and relax. You want to do 12 of those. Your ultimate goal is to do three sets of 12.
The next thing we're going to do is a lower ab move. Continue to stay on your back and drape your legs over the ball, so the ball is nice and tight behind your knees. Grab the ball with your ankle, hands should be placed flat on the ground and you're going to bring your knees to your chest and lower. Now you don't want that ball to touch the ground, because you really want to keep your abdominal muscles engaged throughout the whole set.
If you don't have a ball, try using a pillow, it's a same concept, hold it with your feet and just bring your knees into your chest. This is a great move to target the lower abs. Remember, don't cheat and use your hand, this is all engaging the abdominal muscles. You should do 12 of these, take a break and then do another set of 12. Your goal should be three sets of 12.
The next move we're going to do for the abdominals is called the Trade-Offs. Staying on the ground, place a fitness ball between your feet and extend all the way up in the air. Second, lift your shoulder blades off the ground so you're now starting to engage the abdominal muscles. You're going to reach up, grab the ball and now bring it behind your head and now put it back between your feet and now come back without the ball and reach up. Grab the ball, come back behind and now place the ball again between your feet.
So it's a constant motion, you're never ever letting your abdominals relax and you're keeping your shoulder blades as much as possible off the ground. I think crunches are boring. This is a great way to mix it up and have some fun with it. Exhale, breathe in, exhale, breathe in. You should aim for 12 repetitions, take a break and do another set. Your goal is to do three sets of 12.
The next move is called the Ball Roll Out. Stand behind the fitness ball, place your hands on the ground and slowly walk your body forward. Once the ball gets your shins, you're in perfect position. Place your hands shoulder width apart, slowly roll the ball into your chest and then extend your legs, really squeezing the body on this stage of the exercise and extend.
Now this may look easy but this is really challenging, not only are you keeping your body up with your upper body but you're really engaging the abdominal muscles here and out. Really focus on keeping your abdominals in, your back straight and your body as steady as possible. Breathe in, exhale, okay relax. What you want to do is 12, your ultimate goal is to do three sets of 12.
The last move we're going to do is standing oblique. Step forward with your right foot and get into your lunge position, but you notice here not only are you targeting your obliques or the side of your abdominals, you're also getting in a little of the quadriceps to strengthen your legs. You're going to rotate towards your right, follow the ball with your head and back to the starting position. Try to do 10 in a row.
These are really tough, because not only do you have to keep stable with your lower body, you're really engaging the oblique muscles here. And don't forget to breathe. Exhale, breathe in, exhale and really rotate, exhale, that's it. Relax and then step forward on your left foot. Your arm should be extended out, hands in the middle of the ball and then rotate, exhale and breathe in, exhale, breathe in, exhale, breathe in and relax.
So if you're planning on heading to the beach, these are just a few things you can do, to get buff.