Amazing ABS Core Exercises for a Flat Stomach

Beach season is coming soon and reducing the belly fat you have should be your number one priority. This four-week workout routine will be tough and exhausting, however, the results will be rewarding. Sculpting your abs into a six-pack is not going to be easy, but once you reach the flat stomach, you will feel much better. 

 

So how does this routine work? Here’s how:

Toning exercises should be done ahead with the indicated number of repetitions and sets three days per week. Make sure you’re alternating your days for the toning exercises. Make sure you’re doing the exercises correctly and using the right amount of weights required. You should be reaching progress each week. When you reach your fourth week, the abs routine will be the hardest so do toning exercises just twice in the week.

As for Olson’s Tabata-inspired cardio workout, you should do it three times a week, also alternating. Start exercising with moderately hard cardio with a steady-state. The cardio can be any exercise of your choice. After the 10 minute cardio, do a four-minute round of Tabata drills. Do the cardio and Tabata combination three times, resulting in a 42-minute workout. When you reach week four of the routine, do the Tabata exercises just twice that week.

1. Bodyweight Single-Leg Stretch

• Start by lying face-up on the floor with your arms on the side.
• Curl your head and shoulders away from the floor and raise your legs and arms at a 45-degree angle.
• Keep your upper body lifted throughout and move your right knee to your chest. Then, place your left hand inside of your right knee and your right hand on the outside of your right ankle.
• Finish one rep by switching sides and repeating.
• Do this exercise 2-3 sets with 8-10 reps.

2. Forearm Spider Plank

• Begin on the floor in a plank position but place your palms on the ground parallel from one another. Your body needs to be balanced on your toes and forearms and your palms flat.
• Bend your right knee to the side toward your triceps and make sure you’re keeping your hips level.
• Return to plank position and switch sides to complete one rep.
• Do this exercise 2-3 sets with 8-10 reps.

3. Balance Chop

• Start the exercise by standing with your feet wide. Hold single 8-pound dumbbells in both your hands.
• Use your left leg to hold your body weight while you’re rotating your body to the left and raising the dumbbells above the head, fully extended.
• As you’re rotating your body, lift your right knee. Simultaneously, bring the dumbbells to your right hip by shifting them diagonally across your body.
• Repeat the exercise to finish one rep.
• Do this exercise 2-3 sets with 8-10 reps.

4. Sit-Back Twist

• Make sure you’re sitting on the floor with the heels on the floor and knees bent. You will need two single 5-pound dumbbells for both your hands. Your torso needs to be leaned back 45 degrees and your arms extended forward at 45 degrees.
• Move your torso to the right while lowering the dumbbells with extended arms toward the floor by your right hip.
• Return to the original position and repeat the exercise with the left side.
• Do this exercise 2 sets with 8-10 reps.

5. Double-Leg Stretch

• Start by lying on the floor with your arms by your sides. Your shoulders and head need to be off the floor. Raise your hands over your head, reaching your biceps to your ears. Your legs need to be up at a 45-degree angle.
• Make sure you’re keeping your upper body lifted throughout the exercise.
• Bring your knees to your chest and circle your arms around. While doing this motion, your palms need to touch the outside of your knees.
• Extend your legs and return to starting position to finish 1 rep.
• Do this exercise 2-3 sets with 10-12 reps.

6. Spider Plank

• Your body needs to be in a plank position with your weight balanced on your toes and hands. Keep your hips level.
• Bend your left knee out and move it toward your left triceps.
• Return to starting position and repeat for the right side to finish a rep.
• Do this exercise 2-3 sets with 8-10 reps.

7. Half Boat

• Sit on the ground with your palms together in front of your chest just as if you’re praying. Your knees need to be bent and feet flat on the floor.
• After, lean back 45 degrees, extend your arms in front of you and lift your legs with the knees bent 90 degrees. Your weight will need to be supported by your tailbone.
• Carefully, lower your body until the lower and middle back are on the floor. Make sure you keep your shoulders, head, and legs up.
• Return to the starting position to finish a rep.
• Do this exercise 2-3 sets with 10-12 reps.

8. Side Plank With Twist

• Start with plank position with your body weight balanced on your left palm and sides of feet. Your right foot needs to be staggered in front of the left. Bend your right elbow and move it to the ear.
• Rotate your torso so that your right elbow goes up, touching the inside of the left elbow.
• Come back to starting position, switch sides and repeat the exercise to finish one rep.
• Do this exercise 2-3 sets with 12 reps.

9. Quarter Squat Crunch

• Begin the exercise by standing up, keeping your feet apart hip-width. Your elbows need to be bent out to the sides with your palms behind your ears.
• Squat down, bending your knees about 45 degrees.
• While standing up, shift your weight to your left leg and lift the bent right knee. Rotate your torso toward the right so that the left elbow and right knee touch in front of you.
• Return to the starting position and repeat for the other side. This completes one rep of the exercise.
• Do this exercise with 12 reps.