To flatten your belly needs multi-muscle exercises that focus your core, lower abs, upper abs. transverse abdominis, obliques and lower back muscles to burn calories and slim down waistline. If you are ready for this, then we have prepared you here 21 abs exercises to blast fat and show off your sleek and sexy stomach!
1.Resistance Band Bent-Over Row
Grab a resistance band and step on.
A- Hold the band about shoulder-width apart, bend at your hips and lower your torso until it is almost parallel to the floor. Knees should be slightly bent and lower back naturally arched.
B- Squeeze shoulder blades together and pull the band up to your upper abs.
Pause, then return back to the starting position.
2.Double Leg Lifts
Lay flat on the ground with your legs extended straight up toward the ceiling. Place hands underneath the back of the head. Press lower back into the ground, in slow-motion lower legs down toward the floor, then slowly raise them back up.
3.Planking Frog Tucks
A- Begin in a pushup position with the body straight from shoulders to ankles.
B- Bring right foot forward and place it next to the right hand .
Try to prevent hips from sagging. Return leg to the starting position and repeat with left leg.
4.Standing Ab Rollout
A- Place palms on the ball, and stand legs wide Walk the ball out so, the back is straight and hips are in the same line as your ankles.
B- Lean your body forward, allowing the ball to roll down your forearms. Stop once elbows reach the ball and you're balancing on your tiptoes. Get back to the starting position.
A- Place hands and arms against the wall in a”high-five” position. Eelbows bent 90 degrees and upper arms at shoulder height. Hold for 1 second. Slide elbows down toward your sides as far as you can. Squeeze shoulder blades together.
B- Slide arms back up the wall as high as you can while keeping hands in contact with the wall. Lower and repeat.
Begin in a plank position with two towels under the balls of your feet. Bend both knees in toward the chest, arms straight and flat back.
A- Lie on the floor with arms out wide. Make a T with your body.
B- Sit up, lifting the right leg. Twist and bring left hand to the right. Roll back down and repeat on the other side.
8.Dumbbell Curl to Squat to Press
A- Grab dumbbells and let them hang at arm's length next to your sides with your palms facing forward.
B- Don't move upper arms, bend elbows and curl dumbbells close to the shoulder. Push hips back and lower the body into a squat, thighs are parallel to the floor.
C- Stand up and press the dumbbells over your head.
Return to the starting position and repeat.
Begin with a traditional plank. Shoulders over hands and weight in your toes. With core engaged, bring right knee forward under the chest, with the toes just off the ground. Return to basic plank. Switch legs, bringing the left knee forward.
10.Barbell Hip Raise
A- Sit on the floor with upper back against a stable bench, knees bent and feet flat on the floor. Put a padded barbell across hips and grab the barbell with an overhand grip, about shoulder-width apart. B- Keep back against the bench and the barbell below the pelvis, raise hips—while squeezing glutes—until hips are in line with the body.
Return to the starting position, and repeat.
11.Plank With Shoulder Tap
A- Start with a plank variation with your feet slightly wider than hips for added stability.
B- Keep torso stable, bring your hand to left shoulder, then return right hand back to the mat. Bring left hand to right shoulder and return it to the mat.
A- Lie on your left side with knee bent at a 90-degree angle and elbow underneath the shoulder. Push hips forward, lifting thighs off the ground. Rest a right hand on top of right hip, and hold for 30 to 60 seconds.
A- Grab dumbbells and stand with left side next to a step that's at knee height. Place your right foot on the step.
B- Press through your right heel.
C- Push body up onto the step until both legs are straight. Lower body back to the starting position.
Perform the prescribed number of reps with right leg, then switch to left leg and repeat.
A- Lying on back, lift legs in the air with knees bent. Place hands on the floor beside you.
B- Use lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
15.Overhead Split Squat
Hold dumbbells directly over shoulders, with arms completely straight. Squeeze abs tight for the entire exercise.
A- Stand in a staggered stance, left foot in front of the right foot.
B- Push hips back and bend knees so your lower body into a squat. Pause, then push back up to the starting position.
Do the same number of reps with your right foot in front of your left.
A- Get on all fours, with knees under hips and hands under shoulders. Remember to keep abs engaged and keep back flat. Reach out with your right hand and extend your left leg out behind you.
B- Round back and head to connect right elbow with left leg under body.
A- Stand with feet shoulder-width apart and arms at sides holding dumbbells.
B- Push hips back, bend knees, and lower your body into a squat.
C- Place dumbbells on the floor, then kick legs backward into a pushup position.
D- Kick legs back to the squat position. Stand up and jump.
18. Side Plank Crunch
A- Start in a side elbow plank with left forearm on the floor and right hand behind the head.
B- Keep torso stable and waist lifted, bring right knee up towards the shoulder to lightly tap your right elbow. Lengthen right leg back to the starting position.
A- Hold dumbbells at arm's length at your sides, palms facing each other.
B- Do a curtsy. Lower body until front knee is bent at least 90 degrees.
C- Pause, then return to the starting position.
Repeat with your other leg.
A- Hold hands at waist level.
B- Hop right knee up towards the hands, then quickly switch legs and hop left knee up.
21.Dumbbell Pushup Row
A- Hold the handles and position in a pushup position.
B- Lower body to the floor and press back up.
C- Pull dumbbell using your right hand up toward the side of your chest.
Pause, and return to the starting position then repeat with your left hand.