Day 4 abs

An effective toning program should target the transverse abdominus, rectus abdominus and obliques. The transverse abdominus are your deep abdominal muscles, the rectus abdominus are the exposed top layer of muscles, and the obliques are the side muscles. Integrate these abdominal toning exercises with a cardio workout. Cardio exercises will burn fat that covers the abdominal muscles, while toning exercises will sculpt muscles.

Work up to doing each exercise for 1 min and repeat 3 times

CORE PLANK EXERCISE
Plank targets your core abdominal muscles. Variations on plank can increase the challenge or emphasize different aspects of your core muscles. For simple plank, start in a prone position. Roll your toes under and place your palms on either side of your chest. Straighten your arms and press your body upward. Maintain a straight line from head to heels and pull your belly into your spine. Modifying plank by placing feet on a stability ball forces your abdominal muscles to make constant adjustments to further work the deep stabilizing core. Side plank -- balancing on one hand and the outside of one foot -- works your oblique muscles

BICYCLE CRUNCH
The movements in bicycle work every aspect of your abdomen. Start in a supine position with your legs raised and your knees bent into a 90-degree angle. Slide your hands behind your head. Reach your right knee and left shoulder toward each other. As you lower your right knee and left shoulder, reach your left knee and right shoulder toward each other. Alternate sides for 30 to 50 reps, three sets.

GOLF SWINGS - using a resistance band
As you brace your body, you'll work the core stabilizing muscles, while simultaneously hitting obliques and rectus abdominus muscles. Wood chop mimics actual daily movements, making it a highly-functional exercise. Place your left foot in front of your right and onto one end of a resistance band. Grab hold of the other end of the resistance band with both hands. Start with your arms straight, holding the resistance band next to your right thigh. Keeping your torso, hips and face forward, pull the resistance band toward your left shoulder. Hold at the top of the movement for one count, then lower the resistance band back to your right thigh. Do three sets of 10 to 20 reps on each side.

SCISSORS
This stabilizing exercise incorporates your full abdomen. As your transverse adbominus muscles hold your torso steady, your rectus abdominus muscles move your legs. Lie supine with your legs straight. Slide your hands underneath the bottom of your buttocks, palms facing the floor. This hand placement helps you to draw your pelvis into the correct position and protects your back. Contract your abdomen in toward your spine as you lift your legs about 1 foot off the floor. Spread your legs apart, then bring them together, crossing your left over your right foot, then spread your legs apart and bring them together, crossing your right over your left foot. Do three sets of 10 to 20, alternating leg crossings.