Your Crunch-less Guide to Flat Abs

SELF
by SELF
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Your Crunch-less Guide to Flat Abs

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We tapped Dr. Abs for these 6 proven moves and a fat-melting cardio Rx that will leave you flatter in four weeks!

It’s a Cinch Stand with feet hip-width apart, hands behind head, elbows out. Raise right knee and lower right elbow to touch (as shown). Return to start. Continue for 30 seconds. Switch sides; repeat. (Works: external obliques and back.)

Dead Bug Lie faceup with arms and legs extended toward ceiling. Slowly lower right arm and left leg until they hover above floor (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. (Works: transverse abdominis)

One-Arm Squat Thrust Crouch, place left hand on floor, and jump back into a plank with right arm extended out to side (as shown). Jump feet forward. Keep right arm extended as you continue jumping feet back and forth for 30 seconds. Switch sides; repeat.(Works: rectus abdominis, external obliques, internal obliques, transverse abdominis, shoulders, arms, chest, and butt.)

Genie Abs Stand with feet wider than hip-width apart, toes out, elbows bent and arms stacked at chest level. Squat; slowly shift torso to right (as shown), then left. Hold squat throughout as you continue shifting torso for 1 minute. (Works: butt, thighs, and external obliques.)

Down for the Count Lie on left side with legs stacked, left arm extended, head resting on arm and right palm on floor in front of you for balance. Keep legs pressed together as you raise them toward ceiling (as shown). Hold for 1 count; lower. Continue for 30 seconds. Switch sides; repeat. (Works: internal and external obliques, transverse abdominis, and back.)

Liftoff Lie faceup with legs together and extended toward ceiling, arms at sides, palms flat. Slowly lift legs to raise butt and low back off floor (as shown); hold for 1 count; lower to start. Continue for 1 minute. (Works: rectus abdominis and transverse abdominis.)

Think you’ll give this ab workout a go? Let us know in the comments!

 

Photos: Larsen & Talbert

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SELF
SELF

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14 responses to “Your Crunch-less Guide to Flat Abs”

  1. Kate says:

    How often should you do it? Like twice a day, three times a week, etc.

  2. JofJLTNCB6 says:

    Did I just read an MFP blog post on “flat abs” suggesting it is possible to spot-reduce fat? An article on “flat abs” without a single mention of the words “diet”, “eat”, or “calorie”?

    Seriously?

    :noway:

    • RW says:

      Well they weren’t talking about dieting, they were talking about exercising your abs w/o crunches. Obviously you need to diet to remain healthy, but that’s not the thrust of this article.

      • JofJLTNCB6 says:

        Wrong. They were talking about “flat abs” from exercising…which is at least misleading and closer to completely bogus.

        And no, you don’t need to diet to remain healthy either…but if you don’t have “flat abs”, you will need a calorie deficit to see them…period…and no amount or variety of exercises will accomplish this goal.

        Misleading article is misleading…and MFP knows (or at least *should* know) better.

  3. ILiftHeavyAcrylics says:

    MFP, Please stop undoing all the work the veterans of this site do every day dispelling myths like spot-reduction. Mkthnx.

  4. Iron_feline says:

    *headdesk*

  5. davpul says:

    “We tapped Dr. Abs for these 6 proven moves and a fat-melting cardio Rx…” So, where is the “fat melting cardio” prescription? This SELF magazine bot needs to have it’s kinks worked out before it’s allowed to post unsupervised

  6. wtaf says:

    What the actual fcuk?

  7. moose says:

    This article is bollocks, make it stop.

  8. Evgeni says:

    MFP losing credibility one blog at a time.

  9. Gordon says:

    This is rubbish! Even I know you won’t see the results its promising without a healthy diet deficit. You will have to get your fat ratio to around 12% for a man to see abs! Spot reduction exercises do not deliver these kinds of results, a cursory flick around reliable web sites will tell you this. Very disappointing article, I will now take anything “Self” says with a HUGE pinch of salt.

  10. amtrxangel says:

    How many times a day/week should be doing these exersices?

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