Abs-olutely Amazing Core Exercises for a Flat Stomach

If you decided to shape your middle part, you should be focused on all that you can transform (fat) and the stuff that you can gain (muscle). Bringing together the top research on how to burn the excess fat and making the radical plan are the real things that should be solved.
In order to get strong and sleek abs, it is necessary to make a plan of a mix of exercises that work together in toning the entire area. The best formula is given by Michele Olson, Ph.D., a professor of exercise physiology at Auburn University at Montgomery, who studied countless abs exercises in a lab using electromyography (EMG) technology to measure the amount of muscle activated by each.

She replaced dozens of crunches with the proper ab routine, presented below. Hit all four ab muscle groups performing three circuits of the first four moves, during the first two weeks. In workout should be built intensity and performed total reps over time, explains Olson.
During the 3rd week make little harder moves and get reps higher, with an exercise added in.
Continue with intensifying exercises in week four and add two more moves to your session
According to Olson’s research, the best belly fat-burning method is Tabata intervals, which raises your level of adrenaline, the fight hormone that’s the secret for burning fat.

How it works:

Toning: Perform the toning moves in order to the indicated number of reps and sets three days a week on alternate days. The exercises and weight of the dumbbells required progress each week. In week four do it twice a week.
Tabata drills: perform three times a week, starting with 10 minutes of hard, steady-state cardio then do a four-minute round. Combine steady cardio-and-Tabata and complete three times. The total time 42 minutes. In week four, perform the Tabata drills twice a week.
Total Time: up to 45 minutes
Equipment: – Free weights

Bodyweight Single-Leg Stretch

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

Perform 2 to 3 sets of 8 to 10 reps
Forearm Spider Plank

Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow

Perform 2 to 3 sets of 8 to 10 reps

Balance Chop

Stand with your feet shoulder width apart. Hold the dumbbell with both hands and raise your arms as far to one side over your head.. Bring the dumbbell across your body to the opposite side and rotate your torso and hips.

Perform 2 to 3 sets of 8 to 10 reps on each side.

Sit-Back Twist

Sit down on the floor lift your legs off the ground ( if you are having a hard time keeping your feet off the floor you may place your heels on the floor). Interlock your hands and twist from one side to the other. Make sure you look at your hands when they are going from one side to the other.

Perform 1 set of 8 to 10 reps.
Double-Leg Stretch

Lying face up on floor put arms by sides. Curling shoulders and head off the floor, raise legs up at a 45-degree angle and arms overhead to start.
Bring knees toward chest and circle arms around, keeping upper body lifted throughout and touching palms to outside of knees.
Extending legs, raise arms overhead return to starting position, completing 1 rep.

Perform 2 to 3 sets of 10 to 12 reps.
Half Boat

Start sitting in the prayer position, on the floor with feet flat, knees bent, and palms together in front of chest, extend arms forward, lean back 45 degrees, and raise legs with knees bent 90 degrees
Lower your body slowly until lower and middle back are on the floor (shoulders, head, and legs remain lifted). Returning slowly to starting position, complete 1 rep.

Perform 2 to 3 sets of 10 to 12 reps.
Side Plank with Twist

Begin in standard plank position.With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position..

Perform 2 to 3 sets of 12 reps on each side
Quarter Squat Crunch

Standing position with feet hip-width apart, fingertips behind ears and elbows bent out to sides.
Squatting slightly (knees bent about 45 degrees), shift your weight to the left leg as you stand. Then lift bent right knee, rotating torso toward right so left elbow and right knee meet in front of the chest. Returning to the starting position, switch sides, and repeat. That completes 1 rep.

Perform 2 to 3 sets of 12 reps.

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