Moves to a flat belly

A toned stomach is what every woman wants, right? You can soon have one, too, says Amanda Khouv.

EVER walked into a gym and suddenly been overcome with ‘abs envy’. According to a recent survey conducted by Multipower Sportsfood, 34% of women look for comparison at the mid-sections of their fellow female gym-goers.

So, if your main focus when you hit the gym is getting a flat stomach, this core and abs blaster, devised by nutritionist and PT, Drew Price, is just what you need.

But if you don’t have a healthy diet and are not spending time on full-body fat burning workouts, then your efforts could go to waste — those amazing abs will just be hidden away. These moves will make sure your fat melts away to reveal the sculpted stomach you want — and you will be the envy of gym-goers everywhere.

Perform the allocated reps for each move. Take 10 seconds’ rest between each move, if needed.

Beginner: 1 x 8-12 reps/30 seconds

Intermediate: 2 x 12 reps/45 seconds

Advanced: 3 x 12 reps/60 seconds.

Hip raises

* Lie on the floor — lift your hips off with your hands on the floor, and legs pointing up toward the ceiling.

* Pause, then return your hips to the floor and repeat.

Spiderman plank

* Start in a plank position resting on your elbows.

* Pull your right knee towards your right elbow, twisting your body as you do so but keeping your core strong.

* Return to the start and repeat on the opposite side for the following rep.

SAFETY TIP: Keep your neck long and shoulders strong.

Russian twist

* Sit with your torso slightly reclined and feet hooked under something stable — or suspended, for a challenge — holding a weight with both hands.

* Rotate your torso to one side, then rotate to the other side.

Hanging leg raise with twist

* Hang from a pull-up bar with your feet together and knees slightly bent.

* Raise your legs up, twisting your legs and hips to one side.

* Return to the starting position, then repeat on the opposite side for the following rep.

Dumbbell crunch

* Lie on your back with your legs bent and feet flat on the floor — or suspended for a challenge — holding a dumbbell, in both hands, by your chest.

* Curl your upper back and shoulders off the floor, then slowly lower and repeat.

SAFETY TIP: Keep your hips still and lift with the abs.