Flat abs fast!

/
get fit
D O - A N YWHERE WORKOUT
5
MOVES
Melt away fat, shrink that
waist, and tighten your entire
core with this quick routine.
By Natalie Gingerich Mackenzie
Photographs by Chris Fanning
78 DECEMBER 2014 SHAPE.COM
Makeup by Clarissa Luna/ABTP.com for Hourglass Cosmetics; hair by Mary Guthrie/ABTP.com. Michi bra top; Nux leggings; Nike sneakers
Flat
abs fast!
T
/
get fit
The secret to tighter, more-toned abs: Think beyond the
six-pack, says Adam Rosante, a New York City–based
trainer who created this workout and author of The
30-Second Body (out in March 2015; available for preorder
at amazon.com). “You need to focus on your entire core,
which is a fairly complex group of muscles spanning the
front, sides, and back of your torso,” he explains. “The best
way to do that is with dynamic, multiple-angle moves that
target as many of these muscles as possible.” To boost your
calorie burn and help blast any flab that may be covering
up those core muscles, Rosante included a high-intensity
plyometric move that you’ll do after each toner. The combo
adds up to you looking slimmer and sexier from all sides.
D O - A N YWHERE WORKOUT
HOW IT
WORKS
Do 12 to 15 reps
each of the first 4
moves, resting as
little as possible
between sets. Finish by doing the
fifth move (the
cardio burst), as
fast as you can
with good form for
30 seconds. Rest
for up to 60 seconds, then repeat
the entire circuit
once or twice. Do
this routine 3 to 4
times a week on
alternate days.
YOU’LL NEED
A mat (optional)
AX B C C B
1) POWER PLANK
Works shoulders, chest,
abs, obliques
Start in forearm plank position
with elbows under shoulders
[A]. Keep forearms and feet
fixed as you lift hips [B] and,
in one fluid movement, drive
left knee toward left elbow [C].
Return to start; repeat on
right leg to complete 1 rep.
SHAPE.COM DECEMBER 2014 81
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D O - A N YWHERE WORKOUT
AV B B C N
4) 360-DEGREE CINCHER
Works chest, abs, obliques,
butt, thighs
Start on all fours. Extend right arm in front
of you and raise left leg out to the side, bent
90 degrees [A]. Draw right arm across the
front of your body and bring left knee forward to touch fingertips to knee [B]. Then
sweep right arm and left leg behind
you to touch fingertips to foot [C]
to complete 1 rep. Do 12 to 15 reps,
then repeat on opposite side.
PLAY
FAVORITES
When you only have
time to sneak in a
single move, go with
this. It’s so dynamic
and efficient that it’s
almost a mini workout in itself.
2 A/B
2) TAP AND TONE
Works abs, obliques
Sit with legs bent and feet flat. Lean back about 45 degrees and
extend arms at chest height in front of you, palms pressed together.
Raise feet off floor [A]. Rotate torso and arms to the right and try to
tap fingertips to floor [B], then twist upper body to the left and
tap the floor. Return arms to center to complete 1 rep.
3) THE BIG
CRUNCH
Works abs
Lie faceup with legs
extended in front of you,
feet together. Stretch
your arms overhead with
palms facing ceiling, to
start. Engage abs and sit
up, raising torso and legs
together until body forms
a “V” while extending arms
at chest height in front of
you [shown]. Hold for 5 seconds, then lower to starting
position to complete 1 rep.
82 DECEMBER 2014 SHAPE.COM
CARDIO BURST Stand with feet hip-width apart,
knees soft. Bend elbows and raise hands in front of
shoulders with palms facing away from you. Lift right
knee to hip height and extend left arm overhead
[shown]. Lower right leg and left arm, and repeat on
opposite side. Continue, quickly alternating sides.