How To: Hold onto a bar or place your arms into straps. Using your abdominal muscles lift you legs up toward your chest. Lower and repeat. Use slow and controlled movements.
Main Muscles: Abdominals, Hip flexors, Adductors & Thighs
Home Version:
How To: Find a place that you can balance both elbows onto and lift your body up off the floor. Place your forearms flat down to help you balance and lift your knees up to your chest as high as you can, lower and repeat.
**If you have a bar that you can grip onto over head you can grip that and do your leg raises that way.
I do this a lot. One of the best abs/core exercise.
Hi Flavia, I am going through the workouts as per your site and I am very happy with outcome. One thing that I am not sure how to do is to lose last inch and a half of belly fat. I am 5’2″ 115 pounds. I don’t want to lose muscles but to lose fat only around this area. What should I focus on ?
Thanks!!!
Hi Milica,
Happy to hear you are enjoying the workouts! Make sure you are continuing to weight train and push yourself with the weights to prevent losing muscle. Make sure you are eating enough protein, roughly 1 gram per lb of bodyweight (so you would need 115 grams of protein per day) make sure all of your calories are coming from clean foods like Flavia recommends on the blog. Also, check out this blog post Flavia wrote about HIIT cardio if you are not doing it already: https://flaviliciousfitness.com/2012/05/30/female-fitness-cardio-tips/
All the best!
Anna, CPT, FF Specialist
Thanks! What is the best ratio between carb/protein/fat? 40/30/30?
Hi Milica,
Yes, that’s a perfect ratio to start with! 🙂
All the best,
Anna, CPT, FF Specialist