6 Hiit Moves For Sexy Abs
Every woman wants a beautiful, lean body and toned abs, but few know that they already have that dream chiseled abdomen – unfortunately it’s usually hidden by a layer of fat tissue. The thing with abs is that a toned look is hard to achieve if you have that extra fat laying around – even in professional athletes whose metabolism is fully revved, a couple of weeks worth of vacation or a period of downtime while they’re injured might mean gaining a few extra pounds that hide their abs almost completely.
Your abs and core are worked out naturally throughout the day but to really reveal your defined ab muscles, you need to make small changes in your lifestyle: they say abs are made in the kitchen, not in the gym, so adopting a healthy diet is your number one priority. However, there are a handful of exercises that prove to work wonders for your entire core area and we’ve compiled a list of 6 high-intensity training (HIIT) exercises to help you get those sexy abs you’ve always wanted.
Our program combines intervals of core-sculpting moves and jumping rope sessions, being one of the most effective ways to improve your core strength and melt your belly fat. While general cardio (like jugging) might work great for losing fat throughout your entire body, these exercises are specifically designed to melt those annoying fat donuts and reduce your waist size. For the best results, try to do a 30 day challenge: do this routine 4-5 days per week for a month. I promise you, as long as you combine it with a healthy diet, the results will be spectacular. So if you’re up for the task, make sure you save up for an extra round of clothing, because everything in your closet will suddenly feel like hip-hop clothing 🙂
Let’s get to work then: for this routine you will need a jump rope and a mat. Any will do, don’t put off starting the routine because you don’t have the perfect training mat or jump rope – improvise and find a comfy (but stable) part of your house to exercise. Do one set of each exercise, jumping rope for 30 seconds at the beginning and between each one. Repeat the entire circuit 2 times.
Lie on your back in extension, with your feet and arms on the ground. Lift the torso and legs at the same time to form a V, with a controlled and slow motion. Return slowly in the initial position. Exhale when you lift your body, and inhale when returning to the initial position.
Plank with Knee to Elbow
This exercise is working your central abs and the knee to elbow is working your waistline and obliques. Stay in a planking position, with your hands directly underneath your shoulders. Hold to plank and bring your left knee up to your left elbow, and push it straight back. Don’t forget to inhale and exhale and contract your abs the hole time. Do 30 seconds of Plank with Knee to Elbow for each leg. Make sure your body is as straight as possible, because the more your butt creates an angle with the rest of the body, the more stress shifts to other areas rather than your abs. When starting out any planking routine it helps if you have a mirror nearby, to correct your posture.
Pilates 100 is great to increase your circulation and get your tummy really flat. Lie your back in extension, bend your knees at 90 degrees, and engage your core. Lift your head, place your arms back to the floor and roll up with your shoulder blades just off the mat. Pulse and inhale for 5 breaths, exhale for 5 for 100 pulses. If you have any back issues do the same move but with your legs down.
Lie on your back, with your hands on your side, both legs are coming straight up. All you have to do is simulate riding a bicycle. This is a great way to work your core.
Side Plank with Leg Lift – 10 Reps on Each Side
For this exercise, your elbow has to be completely under your shoulder. If you are a beginner you can keep your knees on the ground, stack your legs and lift your hips. You can keep your hand on your hip or you can raise your arm up. Make sure you’re engaging your core, and your hips are pushed as high as you can.
If you feel this is too easy for you, you can come back to a normal Side Plank position, with your feet stacked. Repeat the same moves 10 times on each side.