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Tone your abs in just 2 weeks!

Instructor Taking Exercise Class At GymYes it can be done! But it’s not just a case of exercise alone. To really achieve toned abs in as little as two weeks, your diet must be low in fat, sugar and salt as well.

So let’s assume you’ve got the balanced diet just right, what are the best exercises to get the toned abs you’ve always wanted … in just two weeks?

Complete each of these 5 exercises 3 times per week, along with exercise number 6 – cardio training – twice a week and you’ll see results.

1. Plank

The plank comes in many varieties – the stronger your core is, the more difficult plank position you should hold.

Standard plank: Get into push-up position then bend your elbows so your forearms are flat along the floor and use your toes to support your legs.

Engage your core muscles, keep your bottom down and hold for 60 seconds.

Your body should form a horizontal line from the head down to your coccyx.

Full plank: Get into a push-up position with the arms extended and locked, using your toes to support your legs.

Engage your core muscles, keep your bottom down and hold for 60 seconds.

Standard side plank: Lie on your side with one leg on top of the other.

Push-up on the arm that’s against the floor, bend at the elbow placing your forearm on floor.

Take the other arm and raise it towards the ceiling.

Engage your core muscles, keep your hips lifted and hold for 30 seconds before repeating on the opposite side.

Full side plank: Lie on your side with one leg on top of the other.

Push-up on the arm that’s against the floor so only your hand and feet are holding the weight of your body.

Take the other arm and raise it towards the ceiling.

Engage your core muscles, keep your hips lifted and hold for 30 seconds before repeating on the opposite side.

2. Flutter kicks

Lie on your back with your legs raised into the air at a 90 degree angle to your body with your arms by your side (you can put your hands under your bottom if your abs aren’t quite strong enough yet).

Engage your core muscles. Slowly lower your right leg until it’s an inch off the ground then simultaneously raise it back up while lowering the left leg and repeat.

That’s one rep. Complete 40 reps in total.

3. Abdominal pull-ins

You’ll need a Swiss ball for this move. If you haven’t already invested in one, you definitely should, as there are literally hundreds of different exercises you can do for your abdominal muscles, legs, bum and arms using this alone.

Facing down, place your shins on the ball with and your arms on the floor in front. Your body should form a straight line.

Engage your abs and pull your knees in towards your chest, rolling the ball along the floor.

Hold for a second then straight your legs back out.

Repeat this 20 times. As your core muscles get stronger, increase the reps.

4. Bicycle kicks

Lie on your back with your hands behind your head.

Bring both legs up – a 90 degree bend at the hips and a 90 degree bend at the knees.

Engage your core muscles and bring your head and neck off the ground – make sure you don’t put any pressure on your neck.

Bring your left knee in towards your chest and at the same time bring your right elbow to touch the left knee.

Then simultaneously, bring your right elbow and left leg back to start position whilst your right leg comes towards your chest so the knee meets your left elbow.

That’s one rep. Complete 40 reps in total.

5. V-Sits.

Sit on the floor with your legs out in front. Slowly lean back and raise your legs. Stop when your body and legs are both 45 degrees from the floor in a V position.

Engage your core muscles.

Simultaneously bring your chest and legs up together and then lower back to the 45 degree position.

Complete 20 reps. As your core muscles get stronger, increase the reps.

6. Cardio.

No amount of abs work alone will get them in perfect shape. It takes a combination of ab specific exercises, as outlined above, along with regular cardio workouts.

Do 30-60 minutes cardio twice a week to help burn fat, so your abs become more defined. Try spinning, running, rowing, step aerobics. Anything that gets your heart pumping to the point of finding it difficult to hold a conversation.

Do this combination solidly for two weeks and while you may not quite have the abs of your dreams, you’ll be a lot closer to that goal, and they’ll certainly look in pretty good shape.

Go Abs!

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