Do you want a flat tummy in just twenty minutes a day and five exercises? Then, we have the workout plan for you. It’s time to trim down and slip into that stomach-hugging outfit that you’ve been dreaming about.
- Pike & Extend
Lie face up on the ground with your legs extended over your hips and arms overhead. Crunch up by reaching your hands to your feet.
Then, while keeping your legs straight, move your arms back over your head at the same time as you lower your left leg toward the floor. Crunch up again, lifting your left leg back toward the ceiling (pike and extend).
Repeat with your right leg. Complete 20 reps, alternating sides.
- Standing Side Crunch
Stand on your left leg with your right foot lifted a few inches off the floor. Use your left arm, extended out to your side at shoulder height to keep your balance.
Place your right hand behind your head with your elbow bent out to your side at shoulder level. Then, lift your right knee until your knee and elbow touch. (standing side crunch video)
Repeat with your left leg. Do 15 reps on each side.
- Knee-Up with Press
Sit on the floor with your knees bent and your feet flat. Hold weights near your shoulder with your elbows by your side and your palms facing in.
Lean back slightly until you feel your core. Then, extend your arms overhead at the same time as you lift your feet a few inches off the floor. Finally, bring your knees toward your chest.
Hold the position for three counts and then return to start. Complete 15 reps.
- Lunge and Twist
Stand with your feet together. Then, lunge back with your left leg and bend your knees 90 degrees. While bending, reach your left hand toward your right foot.
Stand back up and lift your left knee in front of you to hip height while bringing your fists to your chest and bending your elbows out to the side as you twist left.
Twist back to center, lunge back with your let leg, and repeat.
Do 15 reps on each leg.
- The Plank
Kneel on a mat on all fours with your hands directly under your shoulders. Then, stretch your legs back, one at a time, until you’re in push-up position.
Keeping your back flat, rest on your toes and engage your abdominal muscles. Be sure not to let your hips sag, your back bow, or your butt lift.
Hold the plank for one to two minutes and then drop back down to all fours. (Watch this video for a how to.)
Repeat 3 times.
If you do these exercises three times per week, plus 20-minute high-intensity intervals three times a week, and 45 minutes of moderate cardio twice a week, you could drop two inches from your waist in just four weeks.
Image via VSCO.co