Flat Belly Workout



If the thought of doing any more crunches sends you running out the gym door, then this post is for you.

The following exercises will work out your entire core, and will have you breaking a sweat but we promise one thing – no traditional crunches! Better yet they can all be done whilst watching your fave TV show!

Mountain Climbers


Assume a push-up position with your arms completely straight. Position your hands slightly wider than your shoulders. Your body should form a straight line from your head to your ankles. Lift your foot off the floor and raise your knee as close to your chest as you can without allowing your lower back to round. (Your lower back should remain naturally arched from start to finish.) Reverse the movement back to the starting position and repeat with your other leg. Alternate back and forth as quickly as you can. Continue this for 30 seconds to one minute.

V-ups

Lie on your back with your legs extended and together, toes pointed, and your arms in close by your sides. Brace your abs in tight and sit up, lifting your legs off the ground and reaching your arms towards your toes (so that your body looks like the letter ‘V’). Hold for one count, then slowly lower your arms and legs all the way back to the floor. That’s one rep. Do 20 reps total. Try not to use momentum to sit up but focus on your abs instead. Too hard? Bend your knees to make it easier and work your way up to straight legs.

Bent-Knee Plank


Start in a plank: knees off the floor, legs and back straight, belly pulled in. Bend your right leg (knee facing the side, toes pointed), and place your right ankle behind your left like the figure at the top. Lift your right leg higher than your butt as shown in the bottom figure. That's one rep; do 20 then change sides.

Flutter Kicks

Lie flat on your back with your arms resting palm-down by your sides. Lift your heels about 15 centimeters off of the floor. Keep your legs fully extended, with a slight bend in your knees. Now, quickly move your legs up and down, alternating in small, rapid and scissor-like motions - as one leg goes up, the other comes down. Use your arms to stabilise you, but keep your lower back flat against the ground as best as you can. Keep your abdominal muscles contracted throughout the exercise - they should be doing most of the work. Start by doing this move for 30 seconds. Increase the time depending on your fitness level.

Reverse Crunches


Lie on the floor and place your hands behind your head. Bring your knees in towards your chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for one to three sets of 12 to 16 reps. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

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