You want a flatter tummy, of course, but you’re probably cringing at the thought of doing hundreds of crunches to tone your abs. Trust us, you are not alone! The good news is that you can successfully tighten your tummy without crunches. By focusing on strengthening your entire core, you can achieve a toned-up tummy. 

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) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

 

Crunch-Free Abs Workout

 

For best results, work towards completing each of the moves in this routine at least three times a week for a stronger core and flatter belly.

Move 1: Core Contraction

1. Sit on a bench or chair, with your back straight and tall.
2. Place both hands on your abdomen.
3. Inhale and expand your belly, feeling your hands move out.
4. Exhale and contract your abdominals—imagine pulling them in all the way to your spine.
5. Maintain the contraction for 30 counts (to make sure you don’t hold your breath, count out loud).
6. Then do 10 small squeezes.

Move 2: Seated Squeeze

1. While seated, rest one hand on your upper stomach and the other below your navel.
2. Inhale to expand your belly.
3. Exhale and draw your abs halfway toward your spine. (This is the starting position).
4. Contract your abs even more deeply toward your spine for two counts, then return to the starting position for two counts.
5. Work up to 100 repetitions.
 
Move 3: Head Lift

1. Start by lying on your back with your knees bent and your feet flat on the floor.
2. Inhale to expand your belly, then exhale to contract your abs toward your spine. (Imagine a scarf or belt tied around your core, pulling your ab muscles together.)
3. Next, tuck your chin into your neck, and raise your head off the floor, counting aloud for two.
4. Return to the starting position for two counts.
5. Repeat 10 times.

Move 4: Upright Push-Up

1. Start by stand at arm’s length from a wall; hold your palms flat against the wall.
2. Inhale to expand your belly, then exhale and draw it toward your spine.
3. Next, press against the wall, like doing a push-up; keep your elbows close to your sides.
4. As you push back to the starting position, contract your abs even more deeply toward your spine.
5. Repeat 20 times.

Move 5: Squat against the Wall

1. Start by standing in front of a wall and leaning slightly against a stability ball placed between the wall and your lower back.
2. Step forward with both feet, keeping them hip-distance apart.
3. Inhale to expand your belly, then exhale and contract your abs toward your spine.
4. Next, bend your knees to lower slowly into a squat while holding the stability ball in place behind your lower back.
5. Straighten your legs to standing, and then contract your abs even more deeply toward your spine.
6. Repeat 20 times.

Move 6: Squat with Squeeze

1. Start by standing with your back against a wall with your feet in front of you.
2. Place a playground ball or pillow between your knees.
3. Inhale to expand your belly, then exhale and contract your abs.
4. Next, bend your knees and lower into a squat.
5. Squeeze the ball with your thighs, while pulling your abs in even more deeply toward your spine.
6. Do 20 squeezes, then return to start.

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) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)

 

Related Resource

Real Simple 15-Minute Crunch-Free Ab Workout