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10 moves for a toned tummy

6/12/2016

Standard stomach crunches only work the muscles on the front and sides of your abdomen. For real results, you need to target the deeper core muscles - and up the intensity of cardio workouts to blast away belly fat. Follow these 10 moves and get a toned tummy, fast…

1) Hula hoop

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Hula hooping is great fun and an effective way to tone up your oblique abdominal muscles. Stand with one foot in front of the other and position the hoop above your waist. Keep spinning for 20 minutes and you’ll burn around 130 calories. Do this fun exercise at least 3 times a week and see your flat vanishing away in no time.

2) Buy a fitness ball

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Doing hundreds of crunches with no results? Invest in a fitness ball. Because the core has to work harder to stabilise the body on a ball, you’ll work the deeper core and side abdominal muscles that don’t get used when doing standard crunches

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3) Russian twist: To target the deep muscles and sides of your stomach, hold a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent at 90 degrees, feet off the floor. Hold the weight straight out in front of you and keep your back straight (your body should be at about 45 degrees to the floor). Twist your body as far as you can to the left and then to the right and repeat.

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4) Do the Plank:  If you want a hard core ab, then this is the go-to exercise for you. The plank is great for working the deep corset muscles that keep your back and abdominal muscles strong. Lie in a press-up position with your hands under your shoulders and feet. Hold for two minutes, keeping your body in a straight line.

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5) Bicycle crunch: The plank is great for working the deep corset muscles that keep your back and abdominal muscles strong. Lie in a press-up position with your hands under your shoulders and feet. Hold for two minutes, keeping your body in a straight line.

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6) Side Plank: Lie on your right side with your elbow directly beneath your shoulder and legs on top of each other. Brace your stomach and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 seconds, longer if you can, then switch sides.

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7) Running: It’s no good having toned abs if you can’t see them! To show off your defined tummy muscles, up the intensity of your cardio exercise to burn fat. Run for 35 to 45 minutes, four days a week. Two of those days, do a steady-paced run, on the other two, do sprints. Don’t like running? Any sweat-inducing exercise is fine - like rowing, swimming, or cycling.

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8) Dance: Hip drops, circles, figure eights and shimmies involved in belly dancing exercises the joints and ligaments of the lower back and hip, helping to tone your abdominal muscles without putting stress on the body. Belly dance for 20 minutes and you’ll burn around 100 calories.

9) Reverse Curl: To work the lower abdominals, try the reverse curl. Lie on your back, with your arms by your sides and hands on the floor. Extend both legs upwards and use your abdominal muscles to lift your hips off the floor, reaching towards the ceiling. Lower back down. The slower and controlled the movement, the more intense the workout.

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10) Kettle Bell swing: The kettlebell distributes weight unevenly thanks to its unusual shape, so when you swing it, it automatically engages your core to maintain proper alignment. Start by standing with feet slightly more than hip-width apart. Swing the kettlebell between your legs, thrusting the hips forward and squeezing your glutes to swing it through the legs and up to chest height. Keep your body upright and head up straight.

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