Having starred in films like G.I. Jane, Striptease and Charlie’s Angels, Demi Moore has proven to the world that it’s still possible to have a killer body at the age of 46! Sure you may think that plastic surgery has helped a lot, but without a lot of dedication to healthy eating and continuous training all that artificial work would have been lost in a couple months.
If you want to have a plan just like Demi then the key thing you will have to focus on is changing it up as much as you can from week to week. Try and hit at least 3 days a week of a level that is quite intense and builds the point of complete exhaustion. It’s not going to be easy having a body like hers so don’t give up.
The below ab exercises for week 1 are inspired by fit celeb Demi Moore.
Day 1: The Butterfly
This is exercise allows you to work your deep abs and get a flat and sexy tummy.
1. Sit comfortably on a gym mat or carpet with your legs crossed.
2. Don’t worry if you aren’t very flexible at the start. As you progress in your ab sessions your knees will eventually reach the ground so that you create the perfect butterfly :).
3. Place your hands under the nape of your neck. Inhale through your nose.
4. Raise your bust a few centimeters (approx. 10 cm) while exhaling through your mouth (not forcefully).
5. Repeat 25 times, and as you progress, move up to 50 times. Yes, you can do it!
6. Caution: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is only to keep your head in alignment with your back and shoulders. You don’t want to curve your back like a turtle!
7. Do this exercise 4 times a week.
Day 2: The Balancer
For those who want a real challenge to tackle those deep abs that never seem to firm up, here is the absolute weapon: The Balancer. The Balancer is what we call a functional exercise, because it uses the weight of the body (and a small nudge in the right direction with a ball) to strengthen your muscles. You really have to keep your balance with this one! You can do it anywhere: in your living room during ad breaks in your favorite TV show, in the morning after your walk, in the evening before going to sleep, etc. You are the boss!
1. If you have fragile knees like me, I advise you to kneel on a gym mat, 2 beach towels, carpet, or a rug.
2. Keep your back straight.
3. Take a medicine ball weighing 1 kg (beginner), 3 kg (intermediate) or 6 kg (advanced).
4. Keeping your back straight, your stomach in, and your arms very slightly bent so as not to put pressure on the elbows, carry out a balancing move (a circular motion like the hands of a clock) as you see in the image. Go from the right-hand side towards the left, and then return. A return round counts as 1 movement.
5. Repeat 10 times (beginner), 30 times (intermediate) or 50 times (advanced). The ideal is to be strong enough to be able to repeat the series 3 times in all.
6. I recommend you to do this exercise once a day. It takes 2 minutes and the results are visible almost immediately!
Day 3: Crossed Ball Abs
This movement integrates your core muscles and works your deep obliques, abs, and lower back. For this exercise I use a 6 kg ball, but you can start with a lighter object.
1. Lie down on a gym mat.
2. Bend your legs and fix a ball (approx. 5 kg) between your knees.
3. Stretch your arms out on either side in order to stabilize your upper body, creating a T shape. Point your toes.
4. Move your legs from the right towards the left and back. Your upper body should barely move at all. Do several movements back and forth and then pause at center. Repeat, starting from left to right.
5.Hold the ball firmly, so that it doesn’t slip out, and also to work your inner thigh muscles.
6. Repeat 20 times for beginners, 30 times for an intermediate level, and 50 times (let us be insane) for the advanced ones.
7. Do this exercise 3 times a week.
Day 4: Partner Abs
This exercise works your deep abdominals.
1. Lie on your back with your arms stretched above your head and the soles of your feet touching your partner’s.
2. Inhale. Then exhale, and as you do, lift yourself up and grasp your partner’s hands (as shown in the video).
3. Do a series of 25.
Day 5: Boxer Abs
This exercise works your deep abs, lower back, triceps, and adductor muscles. Caution: this is an advanced level exercise and requires a strong core. Only perform this exercise if you can do 150 abs in succession.
1. Lie on your right side on a gym mat or towel, using your forearm for support.
2. With your abs contracted, lift yourself off the mat, using your right forearm and right foot to hold up your body.
3. Raise and lower your left leg in a controlled movement (as shown in the video). Do a series of 10.
4. Rest and repeat on the other side.
Day 6: V Pilate
Here is a super exercise to give you a flat tummy in no time! You can even do this move while you’re watching TV, during the commercial breaks.
1. Lay on your back, with your legs stretched out on the ground.
2. Holding your weight on the lower back (coccyx), lift your legs up together, and raise your torso at the same time (without arching your back), so that your body forms a “V” shape.
3. Hold the position for 10 seconds. Then lower your legs approximately
10 cm.
4. Hold for 10 more seconds and lower your legs another 10 cm.
5. When your legs are about 10 cm above the ground, hold the position for as long as you can. The burning sensation is a sign that your muscles are working effectively ;)
6. Do this movement 5 times.
Day 7: Yoyo
1. Stand straight with your legs shoulder-width apart.
2. Take a weight in your each hand (500g for beginners, 1kg for intermediate level and 2kg for advanced).
3. Then lower your left arm and torso along the left side of your body, as low possible.
4. Don’t lean forward, only on the side, just enough to feel the resistance in your love-handles.
5. Rise up slowly and do the same on the right-hand side.
6. Do this movement 25 times on each side, and move up to 50 as you progress.
Check out their recommended eating plan as well.
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