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November10,2014
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GetSixPackAbsWithZeroSitUps
Age
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Age
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ByJASONWIMBERLY
Idon'tdositups.Idon'tlikecrunches.Howboring,right?
Let'sfaceit:Weallknowthatnoamountofsitupsorcruncheswillgiveyouthatsculptedmidsection
you'reafter.Asixpackistheresultofacleandiet,lowbodyfatandhardtraining.Whileoldfashioned
crunchesarewhatIconsideragood"finisher"attheendofyourcoretraining,poorformoftenresults
innotmuchelsethanasoreneck.
[ReadMore:WhyYourWorkoutIsntWorking]
Instead,workyourcorewithdynamicstabilizingmoves.Byengagingmoremusclegroupstobalance
andmove,youcanburnmorecaloriesandbuildastablecenter,whichisexactlywhatyouneedtobe
strongerineverythingyoudo.
Throughoutallofthefollowingexercises,alwaysthinkofbeingaslongandlengthenedaspossible.I
alwaystellmyclientsthatyoumusttrainyourbodythewayyouwantittogrow.Wanttobelongand
lean?Stretchalittlefurtherwitheachrep.
Exercise1:TwistingLegRaises
Lyingonyourbackandextendingyourarmstoyoursides,liftyourlegstowardtheceilingwitha
comfortablebend.Keepingthemsqueezedtogether,lowerthemaslowasyoucantotherightfortwo
countsdown,thenraisethemupfortwocounts.
Height
Feet
Inches
Goal
Lose 1 pound per week
Gender
Exhalingasyoureturntocenter,activelypullyourbellybuttonintoyourlowerback.Droptotheleft
sideandrepeat.Makesuretokeepyourupperbodyplantedonthefloorasyoutwist.Repeatfor15to
20repsperside.
RECENTPOSTS
6WAYSTOBREAKFREEFROMBORINGPUSH
UPS
MOUNTAINCLIMBAWAYYOURHOLIDAY
CALORIES
GETSIXPACKABSWITHZEROSITUPS
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Exercise2:SidePlank
Planksarechallengingtobeginwith,anddoingthemonyoursidemeansonlytwopointsofcontact
withthefloor,creatingevenmorefunandwobblesahead.
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OTHERBLOGGERSRECENT
POSTS
6WAYSTOBREAKFREEFROMBORINGPUSH
UPS
ByJASONWIMBERLYI'vealwaysbeenabelieverin
masteringthebasics:perfectsquats,killerlungesand
yourbestpushups.Oncemastered,aperfectpushup
Plantyourhanddirectlyunderyourshoulderwhilekeepingyourbodyinastraightlineandreachtothe
skywithyourtophandasyouliftyourhipsofftheground.Holdthepositionfor30to60seconds.Go
forthreetofivesets.
MOUNTAINCLIMBAWAYYOURHOLIDAY
CALORIES
ByJASONWIMBERLYCardioingeneralcanget
prettytedious.Allthosehoursspentontheellipticalor
[ReadMore:HowMusicCanHelpWhipYouIntoShape]
treadmillcanseemlikeawasteoftime.Yetweknow
Exercise3:ReachforIt
Timetoampupthatsideplank:Extendyourtoparmoverheadasyouextendthetopleg.Feelaslight
archthroughthesideofthebodyasyouextendlongandbalance.
GETSIXPACKABSWITHZEROSITUPS
ByJASONWIMBERLYIdon'tdositups.Idon'tlike
crunches.Howboring,right?Let'sfaceit:Weallknow
thatnoamountofsitupsorcruncheswillgiveyou
FOLLOWUS
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Onceyouhaveit,pullthekneeupasyoupulltheelbowinwithadeepexhale.Extendalltheway
backoutoverheadandrepeatfor15to20repsperside.
Exercise4:ThreadtheNeedle
Stayinginyourhighsideplank,reachthetoparmtotheskyagain.Keepingthehipsinposition,
threadthearmthroughandunderthebodyreachingforthewallbehindyouasyouexhaleandcontract
yourcenter.Extendbacktothetopandrepeatfor15to20repsperside.
Exercise5:DropItLow
Takeoursideplankdowntotheelbow.Onceofftheground,placeyourtophandbehindyourhead,
keepingyourelbowwide.
Twistanddropyourtopelbowallthewaytothebottomhandasyouexhale,returningtothestarting
position.Repeatfor15to20repsperside.
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Exercise6:PikeVariations
Oneofmyalltimefavorites!Usingamediumsizeexerciseballplacedmidshin,findahighplank
positionwithyourhandsdirectlyunderyourshoulders.
Keepingyourlegsstraight,liftthehipstotheskyasyouexhalewhilepullingyourwaistbandin.Once
atthetopofthepike,holdfortwotothreeseconds,thenreturntostartingposition.
EXTRACREDIT:Testthatbalancebyliftingonelegofftheballatatimeatthetopofthepike.
Extendbackouttostraightandalternatelegsasyougo.Do15to20repsperside.
Jason
ReadersHowdoyouworkyourcore?Doyoudocrunchesorsitups?Whatareyourfavorite
abexercises?Doyoudoanyoftheexercisesmentionedabove?Leaveacommentbelowand
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letusknow.Wantmorecontentlikethis?SignupfortheLIVESTRONG.COMnewsletter.
JasonWimberlyisanLosAngelesbasedcelebritypersonaltrainer,toplevelEquinoxInstructorand
mastertrainerforRevolutionStudios.Withover10years'experienceinthefitnessindustry,Jasonhas
taughtsoldoutclassesacrossthecountryandkeepsmanyofHollywood'selitelookingtheirbest.
WIMBERLEANishissignaturemovementandDVDandlaunchedin2014withafocusoncreating
long,leanbodiesbyutilizinghisformertrainingasaprofessionalballetdancer.
TolearnmoreaboutJason,visitwimberlean.comandconnectwithhimonFacebook,Twitter,
InstagramandYouTube.
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