Summer – and swimsuit season – is just around the corner. If losing weight is one of your goals before summer arrives, then combining regular exercise with a healthy, low-carb diet is your best bet. Whether you are currently trying to lose weight, or you simply want a flatter tummy, then you’ll want to try the abdominal exercises described below. For best results, you’ll want to include these exercises with your usual workout routine.
Get ready to look great and feel more confident in your swimsuit this summer with a flatter belly and toned abs!
Do this workout routine 3 times a week.
Do all the moves once, then repeat the entire circuit 2 more times.
Equipment needed: One 3- to 5-pound dumbbell.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
- To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix)
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- To reach our TX Clinic, call 214-296-0269 (Dallas)
- Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/
1) Standing Oblique Crunch
- Start by standing with both feet slightly wider than hip-width apart, and holding a 3- to 5-pound dumbbell in your left hand.
- Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique); shift your body weight to your right leg.
- While balancing on your right leg, crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs; bend your left elbow into a bicep curl while holding the dumbbell in your left hand.
- Straighten your body to return to the starting position.
- Do 12–15 repetitions (reps) on the left side, then switch sides and repeat.
2) Upside-Down Pendulum
- Stand with feet wider than hip-width apart and knees slightly bent.
- Hold a 3- to 5-pound dumbbell sideways between both hands (hands should cup each end of the dumbbell), and extend your arms toward the ceiling.
- With head between arms, and straight back, bend to the left as far as possible, keeping hips and shoulders square.
- At the last moment, rotate downwards, toward the floor, then swing back upwards to a forward-facing position, returning your arms to their original overhead position. (Note: Keep your arms straight and your head between the arms during the entire rotation.).
- Repeat on other side, moving smoothly (like a pendulum).
- Do 10 reps per side.
3) Warrior III Balance Crunch
- Stand with both feet together, holding a 3- to 5-pound dumbbell sideways between both hands.
- Extend your arms forward and slowly tilt forward at the waist, lifting your left leg behind you so that it and your upper body are parallel to the floor and your arms are by your ears.
- Bend elbows and curl your body, bringing the dumbbell in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline.
- Return to previous position, where your arms are extended forward and your left leg is lifted behind you.
- Do 12–15 reps, then switch sides and repeat.
4) Squat Sweep
- Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell sideways between both hands.
- With your shoulders and hips square and knees pointing forward, lower into a squat and bring the dumbbell down by your right hip (continue holding the weight between both hands); your left elbow and right knee can be touching.
- Next, while pushing from your heels, move up and out of the squat position to standing while sweeping the dumbbell diagonally across your body until it’s above your left shoulder.
- Return to the previous squat position.
- Do 15 reps, then switch sides and repeat.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Related Resource:
Health.com A Core Workout for Flat Abs in 4 Simple Moves