Workouts in Action

15 Minutes to Flatter Abs


Medicine Ball Push/Catch (A)

Targets shoulders, triceps, abs, glutes, legs

• Stand with feet a little more than shoulder-width apart, medicine ball on the floor in front of feet.
• Squat, keeping knees behind toes, and grab ball with both hands.

Medicine Ball Push/Catch (B)

• As you lift out of squat, toss ball about 3 feet into the air.
• Catch ball and immediately lower into another squat; touch ball to floor.
• Do 10 reps.

Medicine Ball Tap

Targets arms, obliques, abs

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged and back about 2 feet away from a wall, holding ball with arms extended at chest height in front of you.
• Bend arms slightly and rotate torso to right until ball taps wall behind you.
• Rotate back through center and to left; tap wall with ball.
• Do 15 reps, alternating sides.

Medicine Ball Swing

Targets upper back, arms, abs

• Stand with feet a little more than shoulder-width apart, knees slightly bent, holding ball.
• Squat, swinging ball between legs behind you, then immediately stand and swing ball up in front of body and directly overhead.
• Do 20 reps.

Triceps Extension/Squat (A)

Targets triceps, abs, glutes

• Stand with feet shoulder-width apart, holding ball overhead.
• Squat, keeping knees behind toes, while bending elbows behind you, keeping arms by ears.

Triceps Extension/Squat (B)

• Stand up as you raise ball back overhead.
• Do 15 reps.

Lying Leg Raise

Targets abs, lower back, hips

• Lie faceup on floor with legs together and extended, holding ball with both hands, arms extended overhead with elbows next to ears.
• Engage abs and lift both legs straight up toward ceiling.
• Slowly lower legs, keeping them straight and together, until about 12 inches away from floor; lift back up.
• Do 20 reps.

Enjoy!

Courtesy of fitnessmagazine.com