The Flat-Belly Workout

By Health.com
September 04, 2014
Star of the hit show "Bethenny Getting Married?" and our own columnist shares her new flat-belly workout to drop 2 inches in 4 weeks.
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Drop 2 inches in 4 weeks

Perry Hagopian
“This workout is so effective because it’s about quality, not quantity,” Bethenny says. Each move targets not only the abs but other muscles, too, adds trainer Kristin McGee, who helped create this regimen (and joins Bethenny on her Body by Bethenny DVD): “With Bethenny’s hectic schedule, it pays to have an ab workout she can do anywhere.”

To drop up to 2 inches in just 4 weeks, McGee says, do these moves 3 times per week, plus 20-minute high-intensity intervals 3 times per week and 45 minutes of moderate intensity cardio 2 times per week.
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Plank

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Watch the video: How to Do a Straight-Arm Plank

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Side Plank

Perry Hagopian
“This is an awesome way to tone my waist and tame love handles. Plus, it gets rid of dreaded bra bulge!”

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.
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Boat Pose

“This is my go-to pose for fighting lower-belly pooch—an area that can be really hard to tone, especially after you’ve given birth.”

Sit with your knees bent, feet flat on a mat, and hands on the ground. Lean your upper body back and lift your legs so your body forms a V. Stretch your arms forward, palms facing in. Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted. Lengthen your legs and engage your inner thighs. Hold for 5 slow, deep breaths, then lower your legs. Do 3 reps.

Watch the video: Boat Pose  

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Swaying Warrior 2

Perry Hagopian
Stand in a wide straddle on a mat. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee (keep it over your ankle) so your thigh is parallel to the mat. Press firmly into your outer left foot and inner right foot, and use your inner thighs and lower abs to hold the pose. Stretch your arms out to the sides, then slide your left arm down the back of your left leg and reach your right arm overhead.

Lift up and all the way over until your right elbow comes down to your knee; stretch your left arm over your ear. Repeat 2 more times. On the last one, stay in the final position for 3–5 breaths before coming up and repeating on the other side.

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Scale pose

Strengthens the core and arms, as well as the pelvic floor, which helps in everything from better sex to better posture. This move is from Bethenney Frankel's Flat-Belly Workout.

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can't lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.
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