4 Effective Ab Workouts For a Flat Belly
This is a great abs workout for beginners (men too), and for women. The exercises only requires you to use a dumbbell and 15 minutes of your time! The four abdominal standing routine will hit the core muscles from the abs, hips, pelvis and lower back.
These four simple ab workouts only requires your time and effort, a swiss ball and your home.
For a flatter but stronger stomach, you will need to finish 3 to 4 sets of each workout, with a rest period of 30 seconds between sets, two to three times per week. A good workout that only requires 15 minutes of your time.
Related reading – Men’s Fitness – 12 Great Ab Workouts
But realise this – even though you workout consistently, you cannot out train a lousy diet. So a flat stomach, your result will be mainly determined by a nutrition diet, around 80%. So for great abs, eat healthy, stick to fitness plan to shape up, as well work on your core like the 4 standing abdominal workouts illustrated on the video … and if you want to add more burn to your core, try these not so normal ab exercises!
1. Upper Abs: Crunches on Exercise Ball
Firstly, use a well-inflated Swiss or exercise ball. Then put your two hands behind your head, your back and hip on the ball, whilst your knees bent 90 degrees and your two feet planted solidly on the ground.
Breathe out and lift the upper body approximately 45 degrees which will work your deep abdominal, and return to original position. Do not pull your neck u! Perform 25 reps.
2. Elbow Plank
Start in a plank position with your forearms on the ground and with your toes supporting the leg. Squeeze the abs to keep your booty rigid. Aim to keep your back spine parallel to the ground whilst contracting the abs.
Hold for 30 seconds and as your abs gets stronger aim for a hold of one minute or longer.
3. Bicycle Crunches
This will work the obliques. This exercise is like pedalling a bike but on your back and without a bike! Lie on floor with the back to the ground, hands behind the head, bring the knees to the chest and pull the shoulder blades from the floor.
Straighten the right leg at around a 45 degrees from the floor while turning your upper body to your left side, which in turn brings the right elbow to your left knee. Ensure your rib cage is in motion too, not just the elbows.
Perform this ab exercise 10 to 20 repetitions in a steady, slow controlled motion.
4. Double Crunch The Lower Abs
With your back on the ground, both legs and arms raised at right angle, pull you abs and get your finger to touch the toes. ensure both the shoulders and your pelvis are off the floor.
Try these 4 ab workouts today to strengthen your core today! And remember to eat smart and eat healthy for ripped abs!
Related reading – Men’s Fitness – Killer Ab Workout Plan
Resource – popsugar.com