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nzgirl Quickies: Get Fab Abs
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If the thought of jumping back into your skimpy bikini makes you cringe, fear no more! If you want abs that are taut, toned and fabulous, we’ve come up with our fav exercises to help you get them! Just remember ladies, no pain – no gain...  The bicycle exercise Lie face up on the floor and lace your fingers behind your head. Bring your knees in towards your chest and lifting your shoulder blades off the ground without pulling on your neck. Straighten the left leg out while turning the upper body to the right, bringing your left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a pedalling motion for 12-16 reps.  Exercise ball crunch Lie face-up with the ball resting under your mid/lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable so you don't roll back. Lower and repeat for 12-16 reps.  The vertical leg crunch Lie face up on the floor and extend your legs straight up with knees crossed. Contract your abs so your shoulder blades are off the floor, as though reaching your chest towards your feet. Keep your legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for 12-16 reps.  Reverse crunch Lie on the floor and place your hands on the floor or behind your head. Bring your knees towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 12-16 reps. Remember it’s a very small movement so try and use your abs to lift your hips rather than swinging your legs and creating momentum. Lower and repeat for 12-16 reps. Long arm crunchLie on a mat and extend your arms straight out behind your head with hands clasped, keeping the arms next to your ears. Contract your abs and lift your shoulder blades off the floor. Keep your arms straight and be careful not to strain your neck. If you do feel some neck pain, take one hand behind your head while keeping the other arm extended. Lower and repeat for 12-16 reps.
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