Here are 10 flat abs workouts to help you sculpt and strengthen your core muscles:
Plank:
- Start in a push-up position with your hands directly under your shoulders.
- Engage your core and maintain a straight line from head to heels.
- Hold the position for 30-60 seconds, focusing on keeping your abs tight and avoiding sagging or arching your back.
Russian Twists:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Clasp your hands together in front of you and twist your torso to the right, bringing your hands towards the ground beside your hip.
- Return to the center and twist to the left, alternating sides for 10-12 reps on each side.
Leg Raises:
- Lie on your back with your legs straight and arms by your sides.
- Lift your legs towards the ceiling until they form a 90-degree angle with your torso.
- Slowly lower your legs back down towards the ground without letting them touch, then lift them back up.
- Aim for 10-15 reps, focusing on keeping your lower back pressed into the floor throughout the movement.
Bicycle Crunches:
- Lie on your back with your hands behind your head and knees bent towards your chest.
- Lift your shoulders off the ground and straighten your right leg while twisting your torso to bring your left elbow towards your right knee.
- Switch sides, straightening your left leg and bringing your right elbow towards your left knee.
- Continue alternating sides in a pedaling motion for 10-12 reps on each side.
Mountain Climbers:
- Start in a plank position with your hands directly under your shoulders and core engaged.
- Drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
- Continue alternating legs at a quick pace for 30-60 seconds, keeping your core tight and hips stable.
Flutter Kicks:
- Lie on your back with your hands under your glutes for support and legs extended straight.
- Lift your legs a few inches off the ground and alternately kick them up and down in a fluttering motion.
- Keep your core engaged and lower back pressed into the floor as you perform 20-30 reps.
Reverse Crunches:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands by your sides or under your glutes for support.
- Engage your core and lift your hips off the ground, bringing your knees towards your chest.
- Slowly lower your hips back down towards the ground without letting them touch, then lift them back up.
- Aim for 12-15 reps, focusing on controlled movement and keeping tension in your abs.
Toe Touches:
- Lie on your back with your legs extended straight towards the ceiling and arms reaching up towards your feet.
- Lift your shoulders off the ground and reach your hands towards your toes, engaging your abs to lift your upper body.
- Lower back down with control and repeat for 12-15 reps, focusing on the contraction in your abs at the top of the movement.
Side Plank with Hip Dips:
- Start in a side plank position with your right elbow directly under your shoulder and feet stacked.
- Lower your hips towards the ground, then lift them back up to the starting position.
- Repeat for 10-12 reps on each side, focusing on engaging your obliques to lift your hips.
V-Ups:
- Lie on your back with your arms extended overhead and legs straight.
- Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet to form a V shape with your body.
- Lower back down with control and repeat for 10-12 reps, focusing on using your core muscles to lift your body off the ground.
Incorporate these flat abs workouts into your routine 2-3 times per week, along with a balanced diet and regular cardio exercise, to help you achieve a strong and toned core.
Click - Flat Abs
