- Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
- Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
- Hold for 10-20 seconds.
- Lower yourself.
- Repeat for at least 1 minute.
- Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.
- Brace your abs and hold for 60 seconds. (If you can’t make it to 60 seconds, hold for 5-10 seconds and rest for 5 seconds.)
- Continue for 1 minute. (Be sure your hips and knees stay off the floor.)
- Lie face up with your knees bent to 90 degrees with your hands behind head and abs contracted.
- Keeping your knees stacked over your hips, lift your shoulders and crunch up. Inhale and hold for 3-5 seconds.
- Exhale and your extend legs to 45 degrees.
- Hold for 3-5 seconds while squeezing your lower belly.
- Do 2 sets of 10-15 reps.
- Lie on your back with your knees bent to 90 degrees and your feet lifted.
- Tighten your abs as you inhale and lift your arms up and back over your head.
- Exhale and swing your arms forward while straightening your legs so your body forms a V. (If needed, put your hands on the floor for support.)
- Slowly straighten yourself back to the floor while bending your knees and bringing your arms overhead.
- Do 15 reps.
- Assume a standard push-up position.
- In one smooth motion, bring your right knee toward the right side of your chest.
- Then, bring your left leg forward while extending your right leg back. (Avoid any lower back movement throughout the exercise.)
- Continue alternating your knees to your chest.
- Do 20 reps.
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