2. Below the Belt deep ab sequence
Sit tall, with feet steadily placed on the floor. Roll off your sit bones (as if to create 1/2 an egg shape with your body). Feel a deep contraction as you hold this position. Place your arms gracefully by your sides, like a dancer. Keep your chest open and your neck extended to maintain space between your shoulder and your ear on each side. Click to see photo.
• Start to roll back with pauses -- roll back about an inch at a time, three times. Hold for a second and then repeat the sequence until you pull yourself back to start position. You can adjust the tempo by rolling off your sit bones, holding at Spot 1, then Spot 2, then spot 3, then come up to Spot 2 again and back down to Spot 3. This exercise is very intense, but very effective.
If you feel the exercises mainly in your back, deepen the contraction from your belly button to your spine or stop performing the exercise until you gain enough strength to ensure your deep abdominals primarily do the work.
3. The Plank
This exercise is an oldie, but a goldie! It's a primary deep-core exercise. Keep track of how long you can hold your position with good form, without having your back take over. Challenge yourself to increase your time.
• Facing the ground, prop yourself up on your hands and toes, positioning your elbows directly under your shoulders and keeping your neck extended. Your body should form a straight line from your head to your heels. You may start from your knees rather than your toes, and progress to straight legs but DO NOT let your back arch or your bum stick out. Click to see photo.
When you've mastered The Plank, try these PROGRESSIONS:
1. From bent-knee position, hold position on forearms.
2. Straighten legs, keep a wide stance and hold position on forearms. Progress to straight arms. Progress to BOSU or stability ball.
3. Straighten legs, keep a narrow stance and hold position on forearms. Progress to straight arms. Progress to BOSU or stability ball.
4.Stack one foot on the other or hover one leg in air. Progress to BOSU or stability ball.
5.Stretch hovering leg out to a 45-degree angle.
6.Extend arm opposite to leg.
7.Side plank: From knees first, progress to straight legs, extend a free arm overhead and then roll into forward plank -- then to the other side.
Tips for effective ab workouts
For a trimmer tummy in just four weeks, monitor your calorie intake and follow this program:
1. CARDIO: five to seven times/week for 20 minutes to an hour.
2. DEEP CORE WORKOUT: four times/week for 15 minutes.
3. Lastly, whether sitting, standing, lifting or driving, always be conscious of pulling in your belly button and keeping your deep core engaged.
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