Want to get a perfectly TONED ABS and BURN TUMMY FAT? Do this FLAT STOMACH INTENSE ABS Workout everyday for the next 14 days to see amazing results! Trying to find what workouts to do everyday? Join the BTES Community! https://btesfit.com/app/ and Join our free monthly Challenges
Total-Body Benefits of Flat Stomach and Intense Abs Workout
Feel Amazing & Boosting your Mood : When you exercise, it increases all of those brain chemicals associated with feeling happy, confident, capable, less anxious and stressed and even physical pain. Exercise increases your level of endorphins, which are natural mood lifters and exercise helps by getting your sleep patterns back to normal. We know getting enough sleep can support your whole well being. 'Exercise gives you a focused activity that can give you that feeling of accomplishment!'
Activating your Core & Improving your Muscle Tone : Having a strong core can help your body’s performance in daily activities, sporting activities and can even help prevent injuries. The function of your core muscles is to stabilise your joints, which reduces wear and tear and helps to protect structures throughout your body. Your superficial muscles provide movement to joints. These muscles are engaged in separate ways and therefore you can have a six-pack and still have weak core muscles. You cannot strengthen your core muscles just by doing regular sit-ups or by planking. Sometimes your superficial muscles can compensate for weak core muscles. Teaching your body to activate your core muscles can improve and allow your body to function at it's full potential. Crunch Claps are just one exercise in this workout that have these benefits - strengthening your core and building ab muscles.
Getting Great Results & a Flat Stomach : It takes time and consistency to start seeing good results and to achieve a full body transformation. The bottom line is 'it has to become a lifestyle' or the weight and body fat will eventually come back if you stop exercising. That is why we say '20% Exercise and 80% Nutrition!'
Flat Stomach & Intense Abs - What are we doing in today's workout?!
Hollow Holds : Place your lower back on the ground and put your legs to the sky. Tuck your hips in and place your arms above your head. Tuck and hold your belly button in and remember to SCOOP! Bend your knees and bring them up to your legs and lift up off the floor. Slowly raise your shoulders and legs from the ground. Your arms and head should be raised along with your shoulders with your lower back remaining in contact with the floor. Find the lowest position that you can hold your arms and legs at without them touching the floor, keeping your lower back firmly on the ground.
Side Star Plank : Start in a side plank position with your weight resting on your forearms and your body in a straight line from your shoulders to your ankles. You can add ankle weights if you want to, for that extra bit of challenge! Tighten your abs and without letting your hips shift hold your hand to your head with your elbow bent. Pause, then lower it back to the starting position. Your other elbow should be right under your shoulder. Keep your arms and hands flat and your knees on the ground. Stack your legs so you can lift from your hips, making sure you are squeezing from your glutes. Ensure that your hips are going up to the sky as much as you can, as if somebody had a string around your hips and they were pulling you up! Extend your leg up and down and then repeat on the other side.
Crunch Clap : Lie on the floor with your feet lifted a little and with your back tilted backward and alternately lift your legs and clap under your knees. Lying on your back, come up gently and tap or clap on the underneath part of your leg. Maintain a full range of motion and tighten your abdominal muscles every time you crunch.
Down Dog Knee Up : Starting from the downward facing dog position, bring one knee in and lift your right heel to the ceiling. Stretch and pull one leg in towards your chest and shoot your legs out to the sky! Push up, inhale/exhale, working your core and keeping your upper body engaged!
One Arm Toe Touch : Lie on your back on a mat, knees bent with your feet on the floor, legs together and arms overhead on the ground. Using your abs, begin to roll your head, neck and shoulder blades up off the ground. Pause when you reach the top, then slowly lower your back down. Sit up by bringing your shoulders high off the floor and contracting your abs. Reach with one arm towards your rising opposite leg. Lower back to the start position in a controlled way. Repeat and switch sides at the half way point.
Reverse Crunches : Lie on your mat with your back flat on the ground, legs together and knees bent. Turn your legs to one side and with your knees bent, turn at your waist and bring both of your legs to one side of your body, down to the floor. Your legs should be lying on top of each other. As you bring your legs down to the floor keep your shoulder blades and the upper part of your back flat on the floor. Crunch to your side. Place your hands behind or at the sides of your head. Flex your abdominal muscles and lift your shoulders off the floor. Be sure to keep your shoulders straight and level, just as you would for a normal crunch. Push your heels to the sky and breathe through this exercise as you work on those stomach muscles!
Plank Tucks Magic Mike : Start in push up position with your elbows stacked under your shoulders and your forearms resting on the ground. Keep arms shoulder length apart. Bring your feet out to shoulder length, and back in together, taking your legs across your body. Then, rock your entire body forward, coming more onto your toes and allowing your shoulders to go past your elbows. Rock back to your starting position. Make sure you keep your core engaged and tight while holding your plank. Don’t allow your hips to raise or drop, and keep pushing your forearms against the floor, so that you’re not sinking into your shoulders. This is a Great Challenge!
Flutter Kicks : Lie on your back and place both your hands by your side. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, then lift the left leg so it hovers a few inches off the floor . Hold for 2 seconds, then switch the position of the legs making a flutter kick motion at 45 degrees. Use your arms to do pulses as you do flutter kicks with your kegs.
Full Sit Up to V : Lie on your back and reach your arms to your side, off the floor. Lift your legs off the floor and point them so they are at about a 45-degree angle. When you're ready to begin, lift your upper torso off the floor and bend your knees. Hold this position by contracting your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Then reach your arms straight forward or reach up toward your shins. Hold this V-shaped position for several seconds to begin. Extend and hold your legs up tight and then gently release.
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Try this 'FLAT BELLY WITH ABS PILATES' to get even more and better results!
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