Getting a flat stomach could turn out to become a bit of a struggle. However, with a very effective workout routine and tremendous discipline, you could work towards achieving your goal at a rapid pace.
Moreover, you do not even require any fitness equipment to get a flat stomach. Working effectively using your body weight itself will do wonders in cutting down the fat in the abdomen region. Nevertheless, ensure that that training program is intensive and targets the core and the obliques with unparalleled precision.
However, keep in mind that flat stomachs are not only about great workout routines. One must also ensure that it is supplemented with a great diet program that focuses on proteins and cuts down on fat.
Let us not wait any longer and look closer at a 10-minute ab workout session that you could you add to your training program to get a flat stomach.
#1 Russian Twists - 2 Minutes
Russians twists are very effective in toning all the muscles in the abdomen region, including the obliques. The exercise not only improves the abdomen but also targets the lower back.
Step 1: Lie down on the floor in a supine position with bent knees. You could place your feet under a small weight to avoid any unnecessary movement and improve the overall stability.
Step 2: Raise your torso such that it forms a 'V' with your thighs. Extend your arms forward and hold them together.
Step 3: Twist the upper body and the arms to one side. Hold for a moment and twist them to the other side.
Perform the exercise without any breaks for just under two minutes. Rest for the final few seconds.
Important tips: The Russian twists could also be performed by holding a weight or a medicine ball for added resistance and improved customisability. People with lower back problems should exercise caution while performing this exercise.
Next up: Bicycle Crunches
#2 Bicycle Crunches - 2 Minutes
Bicycle crunch is an advanced variation of the regular crunch that targets the rectus abdominis and the obliques with precision.
Step 1: Lie down on the ground in a supine position with slightly bent knees. Place your hands behind your back and raise your shoulders above the ground. Hold the shoulders in this position for the entire duration of the exercise.
Step 2: Twist the torso to the right side while pulling the right knee towards the chest. The left leg should not move from its initial position.
Step 3: Hold for a moment and complete the same motion on the other side.
Perform the exercise for just under two minutes without resting between the reps. Rest for a few seconds after finishing all the reps.
Important tips: Keep the head in line with the torso and perform the entire twisting movement using the torso. People with a history of lower back problems should exercise caution.
Next up: Leg Raises
#3 Leg Raises - 2 Minutes
This beginner-level exercise is great for building your core without using any exercise equipment. With its simple motion, the exercise is ideal for both beginners and experienced trainers.
Step 1: Lie on the back in a supine position. Ensure that the legs are straight and parallel to the floor. Put the arms on the side and do not move them while performing the leg raise.
Step 2: With straight legs, lift them towards the ceiling such that they are perpendicular to the floor.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for two minutes without resiting in between the repetitions.
Important tip: You could add ankle weights while performing this exercise for variable resistance.
Next up: Side Plank
#4 Side Plank - 2 Minutes
The side plank not only strengthens the abdomen but also tones the muscles in the arms and the legs. The exercise is relatively easy and could be performed by people of different age groups and diverse skill levels.
Step 1: Lie on the side with straight legs to complete the initial position of the exercise.
Step 2: Use your lower elbow and forearm to prop your body up. Ensure that the abdomen is kept tight during the entire duration of the exercise.
Step 3: Hold this position for one minute. Do not let the hips drop while staying in this position.
Repeat the motion on the other side for the next minute.
Important tips: You could rest the other hand on your body or extend it upwards such that it is almost perpendicular to the body. Take care that the body is rested on the side of the foot and not on the sole.
Next up: Jackknife Crunch
#5 Jackknife Crunches - 2 Minutes
Like the bicycle crunch, the jackknife situp is an advanced variation of the crunch that focuses on explosive movement to build muscles in the abdomen region.
Step 1: Lie flat on the floor with straight legs. Extend your arms behind the head such that they are parallel to the floor.
Step 2: Raise the legs and the torso towards the ceiling at the same time to form a jackknife position. The arms and legs should be fully extended while in this position.
Step 3: Pause for a moment and return to the starting position.
Perform as many repetitions as you can in two minutes to finish the 10-minute high-intensity ab workout program for a flat stomach.
Important tip: You could add the side jackknife to the program to build your obliques.