One Month Ab Makeover

Shrink your middle and drop fat all over with this belly busting plan.
Why these moves work
You clean up your diet to lose weight, now do the same for your workout. Those mindless crunches you can crank out for minutes are the "junk" in your ab routine. If you get past 25 reps with any move, you're not engaging your middle muscles. Not saying crunches are bad, but you need a variety of moves - with focus and intensity - to flatten and firm your belly. The exercises here do the job by targeting your muscles from all angles with resistance. Now consider your regimen de-junked!
Anatomy lesson
Your abs include four muscle groups that work together. To flex your spine, you use the rectus abdominis. Twist or stabilize your torso and your external and internal obliques along the sides of your middle kick in. The transverse compresses your midsection and engages when your obliques do.
Details
You'll need a Bosu balance trainer, a cable machine, and a stability ball. At home, do the moves without the Bosu and use resistance tubes. Warm up with some cat/cow stretches (rounding and arching your spine) and gentle side to side rotations. Two or three times a week, do each move in order, without resting. Do the circuit once more if you're intermediate or advanced.
Bosu Cable Crunch
Works Abs
Place a Bosu a foot in front of a cable machine, attach a rope at the bottom, and load 15 to 20 pounds onto the stack.
Lie Facing away from the machine with your back centered on Bosu. Grasp rope on either side of chin with palms facing each other and place feet shoulder-width apart on the floor, knees bent.
Draw shoulders up off Bosu as you bring right knee toward chest. Return to starting position, lowering foot to floor, and switch legs to complete 1 rep. Do 15 reps.
At Home: Do this on a stability ball or the floor with tubing behind you.
Tip: Pull your belly button toward your spine and iniate the movement from your abs instead of leading with your shoulders. Going slowly helps.
Plank pull
Works core, back, and arms
Attach a handle to a cable machine at the bottom, load 20 pounds onto a stack, and get push-up position on the floor in front of the machine.
Hold handle in the left hand, palm facing right, and extend arm forward several inches off floor. (If necessary move back a bit until there's no slack in the cable.)
Draw left elbow to your side as you bring right knee in, foot off the floor. Return to starting position (foot on floor) and repeat. Do 12 reps, then switch sides to complete set.
At Home: Attach tubing to a low, sturdy object (like a couch leg) in front of you, or do it with out.
Tip: At the end of the move, dont let momentum pull handle back. Lower the weight slowly to prolong the resistance.
Ball twist
Works abs and inner thighs
Lie faceup with a stability ball between your feet. Lean back and prop yourself up on your elbows.
Lift legs about 45 degrees off the floor and pull your abs in tight. Your back should be flat - not arched or sinking toward the floor.
Think of your feet as being 3 and 9 on a clock face. Keep your upper body still, rotate legs counter-clockwise so they're at 12 and 6 on the clock. Repeat to the other side to complete 1 rep. Do 8 to 10 reps.
At Home: If you don't have a stability ball, use a large ball or even a pillow cushion.
Tip: Take at least 4 counts with each rotation (so 2 counts per slide).
 

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