It's Not Too late To Flatten That Belly!

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9 Best Moves for a Slim Summer Belly

It’s not too late to get firm, flat abs! Trim your torso for the second half of swim-suit season with these nine ultra effective, do-anywhere moves.

From Prevention

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9 Best Moves for a Slim Summer Belly // Woman doing the bicycle (Courtesy of Prevention)

Move 1: The Bicycle

A. Lie face-up with knees above hips, calves parallel to floor, and hands behind head.

B. Contract abs, raising head and shoulders off floor as you extend right leg so it’s about 10 inches off floor. Twist to left, bringing right elbow and left knee toward each other. Don’t pull on your neck; the work should come from your abs. Hold for a second, then switch sides, twisting to right. That’s one rep.

Make it easier: Keep feet flat on floor with knees bent as you lift and twist upper body.

Make it harder: Lower extended leg farther so it’s about 3 inches off the floor.

9 Best Moves for a Slim Summer Belly // Woman doing the plank (Courtesy of Prevention)

Move 2: Plank

A. Lie facedown with upper body propped on forearms and elbows directly beneath shoulders. Toes are tucked.

B. Contract torso muscles, lifting belly and legs off floor so body forms a straight line from head to heels. Keep abs tight so belly doesn’t droop. Hold for 15 seconds (increases by 15 seconds each week so that by week 4 you’re holding for 1 minute). One rep is all you need to do.

Make it easier: Keep knees on floor and just lift belly, balancing on knees and forearms. Stay in this position.

Make it harder: Raise right foot off floor and hold for half the time, then switch legs and hold for remaining time.

9 Best Moves for a Slim Summer Belly // Woman doing the roll up (Courtesy of Prevention)

Move 3: Roll-up

A. Lie on back with arms extended overhead and legs bent, feet flat on floor.

B. Inhale and raise arms over chest. Then exhale and roll head toward chest, lifting head and shoulders off floor. (Keep arms next to ears throughout the move.) Press inner thighs together and pull navel in toward spine. Slowly peel off floor until you’re sitting up.

C. Then extend legs so you’re in a C shape – back rounded, head toward knees, and arms extended in front of you. Gradually reverse the movement, inhaling and squeezing abs as you roll back down to floor, one vertebra at a time.

Make it easier: Sit upright on floor with knees bent, feet flat, and arms extended at shoulder height in front of you. As you exhale, roll back about 45 degrees, one vertebra at a time, keeping abs tight. Then roll back up.

Make it harder: Do the move with legs extended the entire time.

9 Best Moves for a Slim Summer Belly // Woman doing the arm and leg extension (Courtesy of Prevention)

Move 4: Arm & Leg Extension

A. Kneel with hands directly beneath shoulders, and knees directly beneath hips.

B. Keeping back straight and head in line with spine simultaneously raise left arm and right leg, extending them in line with back so fingers are pointing straight ahead and toes are pointing back. Hold for a second, then lower. Perform one set, then switch arms and legs and repeat.

Make it easier: Instead of lifting and lowering arm and leg, hold them in line with back for 15 seconds, then repeat on opposite side. One rep on each side is enough. Increase the amount of time you hold the move until you can do it for a full minute.

Make it harder: When arm and leg are raised, contract abs and draw left elbow and right knee together beneath torso, holding for a second. Extend and repeat. Perform one set, then switch arms and legs and repeat.

9 Best Moves for a Slim Summer Belly // Woman doing the ab pike (Courtesy of Prevention)

Move 5: Ab Pike

A. Lie face-up with arms at sides. Bend legs so feet are off floor, thighs over hips.

B. As you pull abs toward spine, lift hips up off floor, keeping legs bent. Keep hands and arms relaxed so you don’t use them to help lift. Hold for a second, then slowly lower hips to floor and bend legs.

Make it easier: Lie with legs bent, feet flat on floor. Contract abs, pressing small of back into floor and curl hips up, doing a pelvic tilt, without lifting feet.

Make it harder: As you lift hips, extend legs, and then bend them as you lower.

9 Best Moves for a Slim Summer Belly // Woman doing the reverse hip lift (Courtesy of Prevention)

Move 6: Reverse Hip Lift

A. Now it’s time to move your workout to a stability ball, which will throw off your balance and help you engage and adjust muscles more effectively (meaning faster toning and sculpting!). To start, lie on back, arms at sides, legs bent, with calves resting on the stability ball.

B. Squeeze ball between calves and backs of thighs, contract abs, and lift hips a few inches off floor. Hold for a second, and slowly lower.

Make it easier: Place hands under hips

From Prevention

9 Best Moves for a Slim Summer Belly // Woman doing the roll out (Courtesy of Prevention)

Move 7: Roll Out

A. Kneel with stability ball in front of you at arm’s length, and place hands in fists on ball.

B. Keeping abs tight, bend arms as you slowly roll ball away from you so forearms come on ball and body forms a diagonal line from head to knees. Hold for a second, then roll back to start.

Make it easier: Bend at hips, keeping them in the air so body forms a tabletop instead of a diagonal plank as you roll forward.

From Prevention