Workout #5: Flatter Abs in Four Weeks

So, this is one workout I haven't tried. I'd love feedback from anyone who tries it.

Pictures will come later...I just need to publish this post before my sis leaves work so she can find a little motivation in that skinny little body of hers to go to the gym.

(This workout is based from some basic Pilates moves. If you've never done Pilates, read the instructions...They should be clear.)

The moves:

1. Hundred with Leg Bends

Lie faceup with knees bent, toes pointed, legs and feet rotated out, and heels together. Rest arms at your sides. Lift legs and arms as you curl your head and shoulders off the ground. Inhale over 5 counts, pumping arms up and down 5 times as you extend your legs up and out at an angle. (This is like saying between your legs and the ground, you could stick a triangle wedge...about 45 degree angle.) Exhale over 5 counts as you pump arms 5 more times and bend knees again. Repeat 10 times for a total of 100 arm pumps.

2. Slow Leg Stretch

Lie faceup on ground with knees tucked toward chest, legs pressed together. Extend arms at sides, then lift them a few inches as you curl your head and shoulders off the ground and extend your legs out and up at an angle. Keeping your right foot in contact with left leg, slowly draw in right knee until it's aligned over right hip and turned slightly in toward left. Slowly slide foot back out so leg is straight and repeat with left leg to complete 1 rep. Do 8 reps.

3. Twist with Turnout

Sit tall with legs extended and rotated out from the hip (feet flexed, heels together, and toes a few inches apart). Contract your glutes (keep tight throughout the move) and reach arms out to either side at shoulder height, palms facing down. On an exhale, twist your upper body to the right; keep your chest high and use your abs to power the move. Inhale as you return to center. Repeat to the left to complete 1 rep. Do 8 reps.

4. Beat Series with Swimming

Lie facedown with arms at sides, palms facing the ground. Raise legs, arms, and shoulders a few inches off the ground; look down, keeping head in line with spine. Quickly beat heels together 50 times. Repeat, slowly moving arms out to the sides into a T position. Beat heels 50 more times as you reach arms in front of you. Finally, flutter arms and legs up and down in opposition for 10 breaths.

5. Plank with Side Kicks

Start in a plank position on hands and toes. Lift right leg 6 inches, foot flexed. Rotate leg out from the hip, then slowly sweep it out to the right. Draw leg back in and lower it; switch legs to complete 1 rep. Do 10 reps.

6. Rolling Without Hands

Sit with knees a few inches apart and pulled in toward chest, feet raised off the ground and toes pointed and together. Round your back so you're looking at your belly button. Extend arms in front of you at shoulder height, palms facing down, and roll back slightly until you find a balancing point. Inhale, rock back to your shoulder blades, then quickly exhale as you roll up and return to the balancing position. Keep arms extended, feet lifted, and back rounded throughout. Do 10 reps.

7. Inverted Ab Series

Lie faceup with legs together and feet flat. Bring arms in front of you, fingers touching, elbows bent slightly, and palms facing you. Curl head and shoulders off the ground. Pulse up 8 times, then stay lifted as you extend right leg, keeping knees together. Extend arms parallel to leg and pulse up 8 times. Switch legs (left leg up, right leg down) and repeat, then extend both and pulse up 8 more times to complete one set. Do 4 sets.

8. Side-Lying Teaser

Lie on your right side with arms and legs extended in a straight line and shoulders stacked. Draw your left arm down toward your legs as you roll onto your back. Quickly lift legs and torso until you're in a V position with left arm parallel to legs. Reach both arms up toward toes, then place left hand on the ground behind you and lower onto your back. Roll over onto your left side and extend both arms and legs again; repeat back to right to complete 1 rep. Do 4 reps.

9. Teaser with Walking

Lie faceup with arms extended behind head and legs several inches off ground, toes pointed. Flutter legs slowly, as if walking on tiptoes. Roll up slowly, coming into a V position and extend arms parallel to legs. Continue "walking" legs and slowly roll down to start position. Do 5 reps.

10. Side Bridge with Bicycling

Balance on outside of right foot and right forearm, elbow under shoulder. Stack feet and rest left arm along your side. Sweep left leg forward, foot flexed. Keeping leg raised, bend knee, point foot, and extend leg back behind you. Do 8 reps, then switch sides to complete set.