4 Best Exercises for a Flat Abs

Whittle your size with this 20-minute routine. These standing movements require a lot of balance and stability, which is an additional challenge for your abdominal muscles.

You know that your abs are ready and waiting to shine under your belly - they just need a little nudge to manifest themselves as a pack of six.

You will need to focus on several fitness factors to get the torn abdominal section you are looking for, but you will have to start with a lot of sweat. In addition to general strength training, dedicating training time only to the abdominals themselves can help bring them to the surface.

Do this workout 3 times a week (plus 40 minutes of intense cardio 4 times a week) and you can lose 2 inches of your abdomen in just four weeks. Do all the movements once, then repeat the whole circuit again 2 more times.

1. Standing Oblique Crunch

How:

• Stand with your feet slightly wider than the width of the hips, your weight on your right leg, and a 3 to 5-pound dumbbell in your left hand.
• Stretch your left hand up and your head to the right so that you feel a stretch at the size of your left side (aka your oblique).
• Crunch your torso to the left, bringing your left knee and your left elbow towards each other, as if you were trying to break a nut between your ribs.
• Return to the previous position.
• Do 12 to 15 repetitions, then change sides and repeat.

Tip for the trainer: for a basic challenge, hit the foot of your foot on the ground after each representative instead of laying your foot.

2. Upside Down Pendulum

How:

• Stand with feet wider than hip width and knees slightly bent.
• Hold a 3- to 5-pound dumbbell between your hands and reach for the ceiling.
• With your head in your arms, bend as far to the left as possible, keeping your hips and shoulders straight.
• At the last moment, rotate it to the ground, then return to the most forward position and return your arms over your head.
• Repeat on the other side while moving slowly (like a clock).
• Do 10 representatives per side.

3. Warrior III Balance Crunch

How:

• Stand up, holding a 3 to 5-pound dumbbell with both hands.
• Extend the arms and slowly tilt forward at the waist, lifting your left leg so that the top of your body is parallel to the floor and your arms are close to your ears.
• Bend your elbows to bring the weight to your chest.
• At the same time, bring the left knee to your chest so that the elbows and knee meet at the midline.
• Return to the previous position.
• Do 12 to 15 repetitions, then change sides and repeat.

4. Squat Sweep

How:

• Stand with feet shoulder-width apart, holding a 3 to 5-pound dumbbell between both hands.
• With your shoulders and hips straight and your knees pointing forward, lower yourself into a squat and bring the weight close to your right hip.
• Push your heels up and out of the squatting position, swip the weight diagonally across your body until it is over your left shoulder.
• Make 15 reps; change sides and repeat.
• Trainer's Tip: Do you need help keeping you fit? Hold a yoga block or ball between your legs.

Here’s Video How To Do Exercies: