I recently had someone ask me for a workout to help flatten stomachs. Oh stomachs, why must they be so difficult for us to get flat? In my 27-years of life, I have tried a great many workouts to tone that tum, but the best has to be a combination of cardio and toning. Cardio works great for helping burn that fat away, and the combination of toning improves muscle definition while continuing to burn fat after the workout is complete.
This workout will get that heart going and should keep your heart rate between 75% and 85% of your maximum heart rate. The best way to do this is to wear a heart rate monitor during the workout.
This workout was made to be an intense, ab toning session. It will be a massive workout, but you can do it, for sure! The entire workout takes about 30-minutes and can be done along with another cardio session, or, all on it's lonesome.
To complete the workout, first do each exercise for 90-seconds with a 30-second break between each set. Then, do each exercise again for 1-minute with no break between sets, or a 10-second break between sets. To really kick it up, finish it off with doing each exercise for 30-seconds with no break.
Set One
Complete each move for 90-seconds, then, take a 30-second break between sets one and two. On the second round, complete each exercises for 1-minute with 10-seconds to no break between sets.
Knee-Ups
This is a great workout for the lower abs and will help get that heart rate going right away! Run on place making sure to keep knees parallel to the floor our higher.
Alternating Elbow to Knee
Alternating Elbow to Knee works the oblique and upper abdominals along with that bum! Complete knee ups, but add a twist. Place hands behind the head, keeping elbows up and shoulders down. Alternate touching the right elbow to the left knee and visa versa. Try to do this as fast as possible while still keeping good form!
Side Plank Rows (kettlebell optional)
I love doing this with a kettlebell since it gives a massive workout to the obliques, intercostals, and trapezius muscles! Start in side plank with feet either stacked (advanced) or with the top foot resting on the floor behind the lower (intermediate). If wrists tend to hurt in plank or side plank, try completing this on the forearm instead.
Place the kettlebell chest level in front of you and slowly lift so the elbow is straight up and the kettlebell is almost above the chest. Be sure to lift from the arm and not from the shoulders. Then, lower the kettlebell slowly and start it all over again!
This should be 90-seconds or 1-minute per side.
Mountain Climbers
One of my favorite for the abs! These are like knee ups on steroids. Get into plank position or forearm plank if wrists hurt. Begin by bringing the left, then the right leg up to your chest; alternating legs each time. The goal here is to complete as many as possible in the time allotted while still keeping good form. Be sure to keep the body in line and not let the tummy droop or the bum stick up.
Scissor Legs
These will work everything from the inner thighs to the upper abs. Sit back on the floor with the forearms supporting you back and legs at 45 degrees off the ground. The lower your legs are to the floor, the greater the results will be. Criss-cross the legs, alternating which leg is on top every time. Legs should extend apart from each other, at least, 2-3 feet and the lower back should be resting on the floor.
Set Two
Plank Jacks
Plank Jacks are another one that is great for all areas of the core, especially that place we tend to get a little extra pooch. Begin by getting into plank position with feet together. Jump feet out so they are 3-4 feet apart, then jump them back to starting. For an extra kick, go from starting to open to legs tucked into the midline.
Burpees
The one we all love! These burn major calories and get our core and bum in bikini shape! Begin in plank position with hands directly under shoulders and the back straight. Jump legs in so they are tucked under your chest, then jump straight up in the air with arms overhead. For an easier version, step legs to the midline one foot at a time.
Russian Twists
These are best with a weight, medicine ball, or kettlebell. Russian Twists are sure to work your obliques, back, lower abs, central core, and inner thighs. Begin in boat position with the back straight and lower legs parallel to the ground. There should be no pressure on the lower back here. Bring the kettlebell from the left side to the right by twisting the torso. Hand should only move from one side of the body to the other and arms should barely move at all.
Knee Tucks/Jackknife
This one is great for that central core area. Begin with your back on the floor and arms and legs outstretched and elevated off the ground. Again, the closer your arms and legs are to the floor without touching, the greater the workout will be.
Contract your abs and use this force to bring your body in towards the midline. Legs should come up and arms should move overhead and end on either side of the legs. You can either be in boat pose with legs straight (advanced) or legs bent (intermediate). Slowly lower back to starting and do it all again!
Plank Tucks
These are great for lower abs and obliques! Get into plank position and slowly bring the right leg in towards the left armpit. Continue alternating legs, being sure to keep the bum down and the core activated the entire time.
