15-Minute Flat Ab Workout
If you want flat abs, it’s not enough to just do a few sit-ups and call it a day. Getting rid of belly fat and sculpting the muscles underneath requires changing your diet and ramping up your workouts. Luckily, we’re here to tell you exactly what strength training exercises work best for your core. We’ve put together a workout with moves designed to effectively define the most important muscles in your core, including the transverse abdominus and your obliques.
Muscles You Should Be Working If You Want Flat Abs
When most people think of training their abs, they’re actually just thinking of one part of the puzzle: the rectus abdominus. The rectus abdominus muscle is that straight-down-the-middle muscle that, if strengthened enough, is where your “six pack” shows up. It is important to work the rectus abdominus with moves like crunches, but getting a more toned tummy includes working other muscles as well.
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First, there’s your transverse abdominus or TVA, which acts like your stomach’s built-in girdle and is considered your “low abs.” If you want to tighten and tone your tummy you should be engaging this crucial muscle, especially in plank variations. You also have oblique muscles that run along the sides of your core and help you rotate and bend—and they also protect your spine. Moves like oblique burners work to strengthen those muscles so your entire core is a lean, mean, muscle machine.
How To Get Flat Abs: The Whole Picture
Like we said earlier, doing a few sit-ups is not going to give you flat abs. Now that you know what muscles you need to work, we’ve got a 15-minute flat ab workout for you that incorporates those movements to work your entire core. Do the workout 2-3 times per week, and in addition, make these lifestyle changes to truly see better abs:
- Get in 150 minutes of heart-pumping cardio per week. These are the CDC guidelines for healthy, active adults. Cardio can include anything from biking, hiking, jogging, or a spin class.
- Fit in High Intensity Interval Training. HIIT helps burn belly fat and torch more calories in a shorter amount of time. Consider HIIT your intense workouts, while your cardio workouts are more steady-state.
- Eat Clean and Lean. It’s true, you can’t work off a bad diet. Make sure your diet includes plenty of protein, veggies, and healthy fats.
- Minimize Stress Levels. High cortisol (the stress hormone) levels have been linked to belly fat retention. Manage stress through meditation, yoga, and self-care.
- Perform Our 15-Minute Flat Ab Workout 2-3 Times Per Week. Get ready to feel the burn with our specifically-designed moves to strengthen your entire core and reveal lean and sexy abs.
15-Minute Ab Workout
Now that you’ve learned the diet and lifestyle changes needed to get flat abs, here is the 15-minute flat ab workout that completes the picture. Do this workout first thing when you get up, while the kids are eating breakfast, or at the gym on your lunch break—whenever you have time to squeeze it in. It’s all bodyweight exercises, so you don’t need any equipment. Perform this workout 2-3 times per week for best results.
Do each of these moves for 1 minute. Take a 1-minute rest afterwards—then start from the beginning and do another 1 minute for each move. Ta-da! 15-minutes of abs done!
Click here to learn how to do oblique burners.
Click here to learn how to do froggy crunches.
Side Plank Lift and Lower
Click here to learn how to do side plank lift and lower.
Click here to learn how to do sweeping scissors.
Ab Reverse Curl
Click here to learn how to do ab reverse curls.
In In Out Out Plank
Click here to learn how to do in in out out plank.
Bird Dog Crunch
Click here to learn how to do bird dog crunches.