8 Essential ABS Moves to Get a Flat Belly

If you are intending to work on your stomach and to flatten your belly try this the easiest workout we’ve ever offered.

How to do:

–           Perform workout moves three nonconsecutive days a week.

–           You can begin with the Basic Workout (moves 1-4)

–           After three weeks, you can continue to the Advanced Workout (moves 5-8).

–           If you want to maximize fat burning, perform the exercises as a circuit following this interval-training program:

                    Max Effort           Easy Pace        Reps

Week 1            1 minute          2 minutes        5

Week 2            1 minute          90 seconds      6

Week 3            1 minute          1 minute          8

Week 4            1 minute          1 minute          10

Week 5            75 seconds      1 minute          10

Week 6            90 seconds      1 minute          10

  1. BASIC WORKOUT: PLANK

Instructions:

–           Starting position – forearm plank position, with a body in a straight line.

–           Brace your abs and hold for 60 seconds.

–           To make it easier – hold for 5 to 10 seconds and rest for 5 seconds,

During the exercise focus on form, keep hips and butt at the same position.

  1. BASIC WORKOUT: SIDE PLANK

Instructions:

–           Starting position – Laying on your right side with your legs straight and your body forms a diagonal line, on your right forearm, resting your left hand on your hip.

–           Bracing your abs, hold for 60 seconds.

–           To make it easier – hold for 5 to 10 seconds and rest for 5 seconds,

–           Keep your hips and knees off the floor.

  1. BASIC WORKOUT: GLUTE BRIDGE MARCH

Instructions:

–           Starting position – (A) Laying on your back with your knees bent and your feet flat on the floor, resting arms on the floor. Your hips should be raised so your body forms a straight line from your shoulders to your knees

–           B) Bracing your abs, lift your right knee toward your chest  and hold for 2 counts,

–           Lower your right foot and repeat with the other leg to complete 1 rep.

Perform 2 or 3 sets of 5 to 10 reps.

  1. BASIC WORKOUT: LUNGE WITH ROTATION

Instructions:

–           Starting position – (A) Standing with a 5- to 15-pound dumbbell in your hands straight out in front of your chest

–           B) Taking a big step forward with your left foot, brace your abs, twist your torso to the left, bending your knees and lowering your body

–           Twisting back to center, stand back up and repeat on the other leg, to complete 1 rep.

Perform 2 or 3 sets of 10 to 15 reps.

  1. ADVANCED WORKOUT: PLANK WITH ARM LIFT

Instructions:

–           Starting position – A) plank position (toes and forearms on the floor, body lifted), forming with the body straight line

–           B) Bracing your abs, shift your weight to your right forearm, extending your left arm in front of you

–           Hold this position for 3 to 10 seconds.

–           Bring your arm back in and repeat with the right arm, to complete 1 rep.

Perform 2 or 3 sets of 5 to 10 reps (rest for 1 minute between sets).

  1. ADVANCED WORKOUT: SIDE PLANK WITH ROTATION

Instructions:

–           Starting position – (A) right-side plank position,

–           B) Bracing your abs and reaching your left hand toward the ceiling

–           C) Twist forward until your torso is almost parallel to the floor, bringing slowly your left arm under your body,

–           Returning to the side plank, complete one rep.

Perform 2 or 3 sets of 5 to 10 reps on each side (rest for 1 minute between sets).

  1. ADVANCED WORKOUT: HIP-THIGH RAISE

Instructions:

–           Starting position – A) Laying on your back, bend your right knee and extend your left leg, resting your arms on the floor, palms up,

–           B) Raising your hips, form a straight line from your shoulders to your left foot

–           Hold this position for 2 counts, then return to start, to complete 1 rep.

Perform 10 to 15 reps on each side.

For more challenging, cross your arms over your chest.

  1. ADVANCED WORKOUT: REVERSE LUNGE WITH SINGLE-ARM PRESS

Instructions:

–           Starting position – A) Standing with a 5- to 15-pound dumbbell in your left hand, next to your left shoulder, palm facing in

–           B) Stepping backward with your left foot, lower your body until your knees are bent 90 degrees and press the dumbbell directly over your shoulder without bending or leaning at the waist

–           Lowering the weight back to the starting position, to complete 1 rep.

Perform 10 to 15 reps, then switch sides.