Getting a Toned Midsection

It's no secret that just about everyone would like a finely toned midsection with either rock hard abs, a tiny waist, or both. Contrary to popular belief, you don't need a professional trainer or fancy gym to achieve this goal. All you need is time and the right type of specific exercises. By doing these three exercises on a regular basis, in addition to a healthy diet, you will start seeing results in no time.

  • 1 Side Bridge
    • Laying on your side, place your forearm on the ground under the shoulder to hold you up
    • Have your feet stacked one on top of the other
    • With your abs contracted, use your core and forearm to raise your hips until your body is at a straight angle from ankles to shoulders
    • Hold this position for 15-30 seconds, then bring your body back down
    • After completing 4 sets of 5 reps move to the other side
    • Complete 4 sets of 5 reps of that side
    2 Leg Lowering
    • Laying on the ground with your back flat extend both legs straight up trying to create a 90 degree angle
    • Keeping your legs straight up, lower your left leg until only 2-3 inches off the ground
    • Bring your left leg back up to your starting position
    • Repeat this same motion but with your right left lowering, keeping your left in the air
    • Complete 4 sets of 15 reps rotating legs
    3 Glute Bridge
    • Lay on the ground with your knees bent and your arms and heels on the ground
    • Squeezing your glute press down through your heels to raise your body off the ground
    • Try to bring your body up into a straight line from knees to shoulders
    • Now Bring your right knee towards your chest as close as you can get keeping your left foot on the ground to keep you balanced
    • Lower your right leg back down, and lower your body back to the floor
    • Repeat this same move with your left knee coming back towards your chest
    • Complete 5 sets of 10 reps rotating legs

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