gold medal abs

Nine serious ab moves from top Olympic trainers that will score you a rock-solid middle

Hanging Straight-Leg Raise
Targets lower abs
Hang from a pullup bar with your hands shoulder-width apart and your hips centered under your body so there's a straight line from your hands to the bottom of your hips (A). Keeping your legs and back straight and using a slow, controlled motion, raise your legs until they're parallel to the floor (B). Slowly lower your legs. That's one rep. Do four to six. Feeling extra Barnumesque? Try to raise your feet above 90 degrees (C).

Perfect Form As you raise your legs, don't swing them or let momentum do the work. Concentrate on keeping your butt down, as if you're sitting on a chair.

Toe Touch
Targets upper abs
Lie on your back holding an 8- to 10-pound dumbbell in both hands. Lift your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest (A). Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell (B). Do 15 to 20 reps.
Perfect Form Avoid bending your knees and try to lift your chest and shoulders higher with every rep.

 

The Sprinter
Targets upper and lower abs and obliques
Lie on your back with your hands at your sides, legs straight, and heels hovering about six inches off the floor (A). Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest (B). Return to start, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do up to 20.
Perfect Form Control your movement through the entire exercise, bracing your core to keep pressure off your back.

Walking Lunge Plate Twist
Targets entire core
Grab a 10- to 25-pound weight plate and stand with your feet hip-width apart. Position the plate in front of your chest with your elbows bent (A). With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right (B). Twist and step back to start, then repeat, stepping with the left leg and twisting to the left. That's one rep. Do eight to 10.
Perfect Form Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist.

Twisting Windmill
Targets obliques
Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor (A). Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand (B), then bring them back to center. Repeat, lowering your legs to the opposite side. That's one rep. Do 12.
Perfect Form Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist.

Superman Variations
Targets lower back
Lie on your stomach with your legs hip-width apart and your arms extended in front of you, palms down, shoulder-width apart. Lift your head off the floor and look straight ahead. Lift your legs and hold for 15 to 30 seconds (A). Lower, and then do the following variations: Lift just your arms and hold for 15 to 30 seconds (B); lift your right arm and left leg (C), then slowly switch sides, lifting your left arm and right leg. Alternate until you've completed 15 on each side.
Perfect Form Try to lift your hips off the floor, not just your legs

Bar Crunch
Targets lower back
Grab a 10-pound Body Bar with your arms shoulder-width apart and lie on a bench with your knees bent and your feet together. Extend your arms so the bar is directly above your chest (A). Without bending your elbows, crunch up by lifting your upper back and shoulders off the bench and extend the bar toward the ceiling (B). Slowly return to start. That's one rep. Do 10 to 15.
Perfect Form At the top of the crunch, push the bar up as if you're trying to reach the ceiling.

Hammer Toss
Targets entire core
Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent. Hold the ball with both hands in front of your chest (A). Lower your hips and touch the ball outside your right foot (B). Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the left at about shoulder height (C). Have the partner toss it back. That's one rep. Do 10, then repeat to the other side.
Perfect Form Use a full range of motion as you move the ball across your body. Extend your arms at the low position and as you throw.

The Wicked Wiper
Is it the world's craziest abs move? We dare you to find out
OK, so you get the point: Olympians need to challenge their cores in crazy ways to stay in fighting shape. To find out just how insane these pros are, we sought out the single most difficult ab move on the planet. And (eureka!) we found it: the Hanging Windshield Wiper, courtesy of Sandoval.
How it's done Hang from a pullup bar with your arms shoulder-width apart, palms facing away from you. Keeping your arms straight, raise your body so your hips, back, and shoulders are as parallel to the floor as possible. Raise your legs straight up so you're in pike position (A). If that's not difficult enough, rotate your legs down to the right (B), bring them back to center, and then lower them to the left (C). Yow.

Get Six Pack Abs in Weeks

Lose belly fat: Use these abs exercises to get strong core muscles and sexy, flat abs in no time

Jenny Everett, workout by Amy Dixon

Stability Ball Pelvic Tilt Crunch

Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep.

Works chest, abs, hips, and glutes

 

Walk the Plank And Rotate

Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.

Works entire core, shoulders, chest, back, and hips

Arm Pull over Straight-Leg Crunch

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.

The Matrix

Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep.

Works abs, back, glutes, and quads

Nose-to-Knee Crunch

Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.

Works entire core, shoulders, chest, hips, and glutes

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.

Works shoulders, chest, obliques, back, and glutes

Back Extension Rear Leg Raise

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep.

Works lower back and glutes

Target Your Deepest Ab Fat

plan zeroes in on the TVA and blasts the fat on top of it.
Unlike other core muscles, the TVA runs horizontally and wraps around your midsection to suck in flab like a girdle and improve your posture so you look slimmer instantly. But most ab exercises miss the TVA because it's buried under the front and side torso muscles, and its actions are subtle (you feel it engage when you sneeze). According to research from Auburn University, moves that stabilize the midsection-- such as the plank-- are 34% more effective at targeting the TVA than traditional spine-flexing crunches. That's why you won't find a single sit-up in this workout.



Next, uncover those nicely toned abs with our fat-burning, customizable cardio interval routine. Australian research shows that this type of workout zaps belly fat faster than regular aerobic exercise.



For beach-ready abs in no time, combine these workouts with our antibloat plan, adapted from Prevention's Flat Belly Diet, to blast up to 7 pounds, nearly 5 inches from all over, and more than an inch off your belly in just 4 days.
Workout at a Glance



What You'll Need
A stability ball, mat, and cloth belt (like the one from your bathrobe)



3 Days A Week
Do the Tummy-Tucking Moves on nonconsecutive days, starting with 2 sets of 10 reps of each move (unless otherwise indicated).



3 Alternate Days
Follow the Belly-Blasting Intervals routine, using your choice of cardio activities.



For Fastest Results
Try our Eat to Beat Bloat Plan and work up to a total of 3 sets of each Tummy-Tucking Move. Do 30 to 60 minutes of steady-paced cardio on these days, too, to burn even more calories.
Part 1



Tummy-tucking Moves



For a more effective workout, start each session with the Ab Vacuum, which warms your TVA so you'll fully engage it throughout the routine.

Ab Vacuum
The move: Wrap belt around waist at belly button level, tying loose ends. Kneel with hands on floor below shoulders, knees beneath hips, and back flat. Breathe in deeply and expand belly to press against belt. Exhale, draw belly button toward spine (belt will loosen), and hold for 5 to 10 seconds (continue to breathe as you hold). Repeat 5 to 10 times.

Core Pulse
Main Move
Lie on back with arms at sides, legs extended. Engage abs and lift head, shoulders, upper back, and arms a few inches off floor. Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That's 1 rep.
Make It Easier Do the move with knees bent as much as 90 degrees.
Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.

Elevated Plank
Main Move
Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes. Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.Make It Easier Do plank with forearms on floor.
Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.

Double Reach
Main Move
Lie on back, knees hugged to chest, head and shoulders lifted. Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back. Inhale and pull knees and arms back in to start position.
Make It Easier Keep knees bent as you extend legs forward.
Make It Harder Lower legs to just 2 to 3 inches off floor.

	Core Lunge Main Move Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended. Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes). Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge. Make It Easier Do the move without holding ball. Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep.
	Toe Dip Main Move Lie on back with legs over hips, knees bent to 90 degrees. Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs. Make It Easier Plant one foot on floor; lift and lower one leg at a time. Make It Harder Squeeze legs together and lower both feet simultaneously.
	Ball Balance Main Move Lie on ball, hands and toes on floor. Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower. Repeat with opposite arm and leg. Do 5 times on each side. Make It Easier Lift arm only for 5 reps, then repeat with opposite leg. Switch sides and repeat. Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat. Belly-Blasting Intervals Women who did just 20 minutes of interval training lost 3 pounds from their bellies during a 15-week study. Here's a fun, equipment-free version you can do in your living room, backyard, or local park. You can also swap your favorite style of cardio (like walking, jogging, swimming, or cycling) into the chart below, alternating 20 seconds at a vigorous intensity with 40-second recovery bouts at a moderate pace. Whatever activity you pick, focus on pulling your belly button to your spine to target your TVA throughout the routine. Time WHAT TO DO 0:00-3:00 March in place to warm up (level 4-5*). 3:00-3:20 Highs And Lows (level 8-9) Stand with feet hip-width apart, hand at sides. Bend knees and squat down to touch floor, then reach up overhead, rising onto toes, and lower to repeat. 3:20-4:00 March in place (level 5-6). 4:00-4:20 Jumping Jacks (level 8-9) Jump, landing with feet wide, arm overhead; jump again, bringing feet together, arms at sides. 4:20-5:00 March in place (level 5-6). 5:00-5:20 Knee Pulls (level 8-9) Balance on right leg, knee bent slightly and raise left knee forward to hip height, then immediately extend it behind you, touching toes to floor, and repeat. Bend arms and swing them in opposition. Switch legs the next time you do this exercise. 5:20-6:00 March in place (level 5-6). 6:00-6:20 Claps (level 8-9) Hop and lift one knee at a time toward chest a you alternate clapping hands under the elevated leg and overhead. 6:20-7:00 March in place (level 5-6). 7:00-7:20 Side-To-Side Shuffle (level 8-9) Bend knees and hips into squat position, arms bent in front, and shuffle: 5 steps to the right 5 steps to the left, and repeat. (Take fewer steps if space is limited.) 7:20-8:00 March in place (level 5-6). 8:00-8:20 High knees (level 8-9) Jog in place, lifting knees as high as possible in front of you. 8:20-9:00 March in place (level 5-6). 9:00-27:00 Repeat minutes 3:00-9:00 3 more times. 27:00-30:00 March in place to cool down (level 4-5). *Effort level on a scale of 1-10, where 1 is sitting and 10 is all-out sprinting.

Target Your Deepest Ab Fat

Workout at a Glance

What You'll Need
A stability ball, mat, and cloth belt (like the one from your bathrobe)

3 Days A Week
Do the Tummy-Tucking Moves on nonconsecutive days, starting with 2 sets of 10 reps of each move (unless otherwise indicated).

3 Alternate Days
Follow the Belly-Blasting Intervals routine, using your choice of cardio activities.

For Fastest Results
Try our Eat to Beat Bloat Plan and work up to a total of 3 sets of each Tummy-Tucking Move. Do 30 to 60 minutes of steady-paced cardio on these days, too, to burn even more calories.

Part 1

Tummy-tucking Moves

For a more effective workout, start each session with the Ab Vacuum, which warms your TVA so you'll fully engage it throughout the routine.

	Ab Vacuum The move: Wrap belt around waist at belly button level, tying loose ends. Kneel with hands on floor below shoulders, knees beneath hips, and back flat. Breathe in deeply and expand belly to press against belt. Exhale, draw belly button toward spine (belt will loosen), and hold for 5 to 10 seconds (continue to breathe as you hold). Repeat 5 to 10 times.
	Core Pulse Main Move Lie on back with arms at sides, legs extended. Engage abs and lift head, shoulders, upper back, and arms a few inches off floor. Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That's 1 rep. Make It Easier Do the move with knees bent as much as 90 degrees. Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.
	Elevated Plank Main Move Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes. Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.Make It Easier Do plank with forearms on floor. Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.
	Double Reach Main Move Lie on back, knees hugged to chest, head and shoulders lifted. Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back. Inhale and pull knees and arms back in to start position. Make It Easier Keep knees bent as you extend legs forward. Make It Harder Lower legs to just 2 to 3 inches off floor.

Core Lunge Main Move Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended. Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes). Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge. Make It Easier Do the move without holding ball. Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep. Toe Dip Main Move Lie on back with legs over hips, knees bent to 90 degrees. Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs. Make It Easier Plant one foot on floor; lift and lower one leg at a time. Make It Harder Squeeze legs together and lower both feet simultaneously. Ball Balance Main Move Lie on ball, hands and toes on floor. Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower. Repeat with opposite arm and leg. Do 5 times on each side. Make It Easier Lift arm only for 5 reps, then repeat with opposite leg. Switch sides and repeat. Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat.

Part 2 Belly-Blasting Intervals Women who did just 20 minutes of interval training lost 3 pounds from their bellies during a 15-week study. Here's a fun, equipment-free version you can do in your living room, backyard, or local park. You can also swap your favorite style of cardio (like walking, jogging, swimming, or cycling) into the chart below, alternating 20 seconds at a vigorous intensity with 40-second recovery bouts at a moderate pace. Whatever activity you pick, focus on pulling your belly button to your spine to target your TVA throughout the routine. Time WHAT TO DO 0:00-3:00 March in place to warm up (level 4-5*). 3:00-3:20 Highs And Lows (level 8-9) Stand with feet hip-width apart, hand at sides. Bend knees and squat down to touch floor, then reach up overhead, rising onto toes, and lower to repeat. 3:20-4:00 March in place (level 5-6). 4:00-4:20 Jumping Jacks (level 8-9) Jump, landing with feet wide, arm overhead; jump again, bringing feet together, arms at sides. 4:20-5:00 March in place (level 5-6). 5:00-5:20 Knee Pulls (level 8-9) Balance on right leg, knee bent slightly and raise left knee forward to hip height, then immediately extend it behind you, touching toes to floor, and repeat. Bend arms and swing them in opposition. Switch legs the next time you do this exercise. 5:20-6:00 March in place (level 5-6). 6:00-6:20 Claps (level 8-9) Hop and lift one knee at a time toward chest a you alternate clapping hands under the elevated leg and overhead. 6:20-7:00 March in place (level 5-6). 7:00-7:20 Side-To-Side Shuffle (level 8-9) Bend knees and hips into squat position, arms bent in front, and shuffle: 5 steps to the right 5 steps to the left, and repeat. (Take fewer steps if space is limited.) 7:20-8:00 March in place (level 5-6). 8:00-8:20 High knees (level 8-9) Jog in place, lifting knees as high as possible in front of you. 8:20-9:00 March in place (level 5-6). 9:00-27:00 Repeat minutes 3:00-9:00 3 more times. 27:00-30:00 March in place to cool down (level 4-5). *Effort level on a scale of 1-10, where 1 is sitting and 10 is all-out sprinting

The Coregasm Workout

Ab-tightening exercises you'll want to do behind closed doors

In the words of one woman: "I don't care why it happens, but just am happy it does."

Yep, we said coregasm. It's an orgasm some women can have when performing certain ab exercises. Experts say the this wacky core-induced climax could be due to a number of factors: the tightening of pelvic muscles, the build up of tension and even nerve impulses. Explanation aside, we figure it's worth trying.

*NOTE: These ab moves are just suggestions--we can't guarantee you a coregasm, but these belly-busting moves will definitely help whittle your waist.

Hanging Straight-Leg Raise

Targets lower abs

Hang from a pullup bar with your hands shoulder-width apart and your hips centered under your body so there's a straight line from your hands to the bottom of your hips (A). Keeping your legs and back straight and using a slow, controlled motion, raise your legs until they're parallel to the floor (B). Slowly lower your legs. That's one rep. Do four to six. Feeling extra Barnumesque? Try to raise your feet above 90 degrees (C).

Perfect Form As you raise your legs, don't swing them or let momentum do the work. Concentrate on keeping your butt down, as if you're sitting on a chair.

Toe Touch

Targets upper abs

Lie on your back holding an 8- to 10-pound dumbbell in both hands. Lift your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest (A). Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell (B). Do 15 to 20 reps.

Perfect Form Avoid bending your knees and try to lift your chest and shoulders higher with every rep.

The Sprinter

Targets upper and lower abs and obliques

Lie on your back with your hands at your sides, legs straight, and heels hovering about six inches off the floor (A). Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest (B). Return to start, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do up to 20.

Perfect Form Control your movement through the entire exercise, bracing your core to keep pressure off your back.

Walking Lunge Plate Twist

Targets entire core

Grab a 10- to 25-pound weight plate and stand with your feet hip-width apart. Position the plate in front of your chest with your elbows bent (A). With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right (B). Twist and step back to start, then repeat, stepping with the left leg and twisting to the left. That's one rep. Do eight to 10.

Perfect Form Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist.

Twisting Windmill

Targets obliques

Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor (A). Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand (B), then bring them back to center. Repeat, lowering your legs to the opposite side. That's one rep. Do 12.

Perfect Form Avoid bouncing your feet off the floor before you move back up to center.

Superman Variations

> Targets lower back

Lie on your stomach with your legs hip-width apart and your arms extended in front of you, palms down, shoulder-width apart. Lift your head off the floor and look straight ahead. Lift your legs and hold for 15 to 30 seconds (A). Lower, and then do the following variations: Lift just your arms and hold for 15 to 30 seconds (B); lift your right arm and left leg (C), then slowly switch sides, lifting your left arm and right leg. Alternate until you've completed 15 on each side.

Bar Crunch

Targets upper abs

Grab a 10-pound Body Bar with your arms shoulder-width apart and lie on a bench with your knees bent and your feet together. Extend your arms so the bar is directly above your chest (A). Without bending your elbows, crunch up by lifting your upper back and shoulders off the bench and extend the bar toward the ceiling (B). Slowly return to start. That's one rep. Do 10 to 15.

Perfect Form At the top of the crunch, push the bar up as if you're trying to reach the ceiling.

Hammer Toss

Targets entire core

Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent. Hold the ball with both hands in front of your chest (A). Lower your hips and touch the ball outside your right foot (B). Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the left at about shoulder height (C). Have the partner toss it back. That's one rep. Do 10, then repeat to the other side.

Perfect Form Use a full range of motion as you move the ball across your body. Extend your arms at the low position and as you throw.

The Wicked Wiper

Is it the world's craziest abs move? We dare you to find out

OK, so you get the point: Olympians need to challenge their cores in crazy ways to stay in fighting shape. To find out just how insane these pros are, we sought out the single most difficult ab move on the planet. And (eureka!) we found it: the Hanging Windshield Wiper, courtesy of Sandoval.

How it's done Hang from a pullup bar with your arms shoulder-width apart, palms facing away from you. Keeping your arms straight, raise your body so your hips, back, and shoulders are as parallel to the floor as possible. Raise your legs straight up so you're in pike position (A). If that's not difficult enough, rotate your legs down to the right (B), bring them back to center, and then lower them to the left (C). Yow.