How to Get Firm Abs in Two Weeks of Exercise
The abs are one of the most popular muscle groups to focus on when it comes to exercise. People often do whatever it takes to sculpt this area in a hurry. If you are trying to firm the abs and do it in two weeks, you can achieve this with a solid exercise plan. It should also be noted that your diet should be low in fat, sodium and sugar. Otherwise, any work that you put into your abs can be canceled out.
Lie on your back to do flutter kicks. Place your hands under your tailbone to take stress off your lower back, and lift your legs slightly off the floor. Lift your left leg up as high as you can. Lower it back down and simultaneously lift your right leg. Go back and forth in a scissorlike fashion 15 to 20 times.
Use a swiss ball to do abdominal pull-ins. Place your lower shins on top of the ball and your hands on the ground. Your body should be in a straight line at this point with your hands directly under your shoulders. Draw your knees into your chest by rolling the ball on the ground. Feel your abs engaging when you do this. Extend your legs completely back out and repeat 15 to 20 times.
Hold a dumbbell in your hand to do side bends. Stand with your feet about shoulder width apart. Hold the dumbbell in your right hand and place your left hand behind your head. Slowly lower the dumbbell down by bending at the hips laterally. Come back up by engaging your obliques. Repeat for 15 to 20 reps and switch sides.
Incorporate a medicine ball into your workout. Sit on the swiss ball and hold the medicine ball out in front of your chest. Rotate all the way to the right, then rotate all the way to the left. Go back and forth 15 to 20 times. Make sure you keep your back straight and your head in line with the medicine ball during the whole movement.
Add some weight to your crunches. Lie on the swiss ball with your lower back in contact with it and your feet flat on the floor with your knees bent. Hold a medicine ball straight above your body with your arms fully extended. Curl your body up by contracting your ab muscles, and push the ball straight toward the ceiling. Squeeze forcefully for a second, then lower yourself back to the starting point. Do 15 to 20 repetitions.
Go to the medicine ball one more time to do pullover crunches. Lie on your back with your legs straight out and the ball tucked into your chest. Extend your arms over your head and lift your feet off the floor. Pull the ball over your upper body as you simultaneously do crunches and draw your knees in toward your chest. Hold the ball over your knees for a second, then extend your arms and legs back out. Do 15 to 20 repetitions. Make sure to keep your heels and the ball off the ground when you extend your arms and legs.
Perform cardio to help burn some fat that is covering your abs. Work out for 45 to 60 minutes and do something that you like such as running, biking, elliptical training, swimming, rowing or stair-stepping.
Put your exercise routine together. Do cardio on Monday, Wednesday and Friday, and do your ab exercises on Tuesday, Thursday and Saturday for both weeks. Perform three to four sets of each ab exercise.
- Shapefit.com: Flutter kicks
- Video.aol.ca: Abdominal pull-ins
- Sekendiz B, Cuğ M, Korkusuz F. Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. J Strength Cond Res. 2010;24(11):3032-40. doi:10.1519/JSC.0b013e3181d82e70
- Yu W, Cha S, Seo S. The effect of ball exercise on the balance ability of young adults. J Phys Ther Sci. 2017;29(12):2087-2089. doi:10.1589/jpts.29.2087
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