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Ten Moves for a Flat Stomach

Overview
At this point we wouldn't blame you if you thought a flat belly wasn't possible.
Plenty of programs make big promises and few deliver. So instead of a promise,
consider this a challenge. Most people don't see results because they don't take
on the challenge needed to get where they want. This is one of those moments.
Are you up to the task? If so, try out this workout and find out what happens.
How to do this Workout
Perform the following workout 1-2 times per week. Make sure that you never
perform these exercises on back-to-back days.
Complete the exercises as straight sets by performing all sets of a given exercise
before moving on to the next. Make sure you rest as needed in between before
moving on to the next.
After you complete all the sets of a given exercise, rest for one minute, and then
move on to the next move in the sequence.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in
between. Once these exercises have been completed, repeat the circuit again doing 1 set of each with no rests in between. Continue until prescribed number of
total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in
between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.
** - as much as possible; @ - each side
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Strength

Sets

Reps/Time

Rest(s)

Bicycle Crunch

15@

15

Step 1Lie on your back with your knees bent and feet flat on the floor. Place your hands
behind head.

Step 2Raise your shoulder blades off the ground and lift your legs off the floor and bend
knees are to 90 degrees. Then slowly pedal them in the air, alternating as if riding a bicycle.

2.

Side Plank with Knee Tuck

20-40 s

15

Step 1Lie on your side and position yourself on your bottom elbow and side of your foot. Lift
hips in the air, forming a straight line from your ankles to your shoulders and brace your core.
read more

Step 2While keeping your torso stable, raise your top leg. Then without changing the angle of
your body, bring your top knee toward your chest. Pause and then return to starting position.
read more

Swiss Ball Pike

15-20

15

Step 1Start in push-up position with your hands about shoulder-width apart and your shins
resting on a Swiss ball.

Step 2Raise your hips upward as you roll the ball in toward your hands. Pause at the top
before slowly lowering to the starting position.

Swiss Ball Plank with Feet on Bench

30 s

15

Step 1Kneel in front of a bench and place your elbows about shoulder-width apart on a Swiss
ball.

Step 2Brace your core and place your feet on the bench behind you, pulling your body up into
a plank. Make sure your body is in a straight line from your head to your heels. Hold for
desired amount of time.

X Abs

20

15

Step 1Lie on your back with your arms and legs outstretched. Lift legs should be slightly off
the ground and brace your core.

Step 2Lift your head and shoulders off the floor and raise your legs towards your shoulders
while bringing arms down towards your hips. Then slowly lower and return to the starting
position

Side Plank with Knee Circle

10@

15

Step 1Lie on your right side with your legs extended. Rest on your right forearm and the side
of your right foot. Lift your hips in the air, forming a straight line between your ankles, hips
and shoulders.

Step 2While keeping your torso stable, raise your left leg, bending your left knee and
bringing it toward your chest without letting your hips drop. Draw circles in the air with your
left knee without moving your body. Return to start and switch sides

Seated Leg U

20

15

Step 1Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly with
your hands on the floor just behind your hips.

Step 2Lift your feet off the floor but keep your knees bent. Bend your elbows and lean back
more as you straighten your legs slightly. Trace the letter U with your bent knees. Try to lean
back and touch your elbows to the floor at the bottom of your U.

Cable Woodchop

10@

15

Step 1Attach a handle to the top setting of an adjustable cable machine. Stand next to the
machine with your feet shoulder-width apart. Extend your arms upward and grab the handle
with both hands above one shoulder.

Step 2With your arms fully extended, pull the handle down and across your body to your
opposite side. Allow your hips and torso to rotate, and keep a slight bend in your knees.
Slowly reverse the movement to return to the starting position.

Crossed-arms Sit-up

**

15

Step 1Lie on your back with your knees bent and feet flat on the floor. Cross your arms
across your chest.

Step 2Without lifting your feet off the ground, curl your upper body up toward your thighs.
Keep your head in line with your body. Pause then lower your upper body with control back
to the ground.

10

Alternating Sit-up

15-20@

15

Step 1Lie face-up on the ground with your knees bent and feet flat. Place your fingertips
behind your ears with your elbows pointed out.

Step 2Sit up and rotate your shoulders. Touch your right elbow to your left knee. Return to
the starting position, and alternate sides.

Three Moves for Stronger Abs

Side Plank and Row

30-45 s @

20

Step 1Position yourself next to a low-pulley cable machine and get into a side plank position
on your forearm, facing the cable. Grab the handle with your free hand and palm facing the
floor. Arm should be fully extended.

Step 2Brace core and drive the elbow past your back, while simultaneously pulling handle to
your side. Pause and contract the muscle around your shoulder blade. Slowly return hand
back to starting position.

Walkout from Pushup Position 5

10-12 20

Step 1Start in push-up position with your hands on the floor shoulder-width apart. Your body
should form a straight line from your shoulders to your feet.

Step 2Walk your hands forward past your head as far as you can without letting your hips
drop. Then walk them back to return to the starting position.

Standing Cable Crunch

**

20

Step 1Stand in a shoulder-width stance in front of a high cable machine facing away from the
weights. Reach behind you and grab the rope attachment with an overhand grip, palms facing
shoulders. Bring the rope to ear level and slightly bend neck forward with elbows bent and
pointing down. This is your starting position.

Step 2Brace core and bend at waist bringing your shoulders down towards your knees until
torso becomes parallel with the ground. Pause, then slowly return to the starting