08 July, 2011
Exercises to Flatten Your Tummy in Two Weeks
A low-calorie, low-fat diet and daily cardio and strength training exercises can help you see flatter abs in two weeks. While there is no such thing as spot reducing, according to the American Council on Exercise, daily cardiovascular exercise will help you burn overall fat and core exercises will tone and tighten your middle for a flatter stomach. Adhering to a strict diet will give you the edge on losing the extra fat around your middle.
Circuit Core Training
Circuit core training combines fat-burning cardio with core sculpting moves for flatter abs you will notice in two weeks. This workout begins with a five minute warm-up and moves into 24 minutes of core exercises done back to back at different stations. You should do seven to eight different stations, for about three minutes each. Exercises for the stations should emphasize your core--stomach, back, pelvic and hip muscles--and flow easily into each other. For example, doing a basic abdominal crunch, into an oblique curl, into a reverse curl, into bicycles, into a roll down, into a side plank, into a plank hold. Always end your circuit core training with a five minute cool-down stretch.
Tic-Toc Side Twist
The tic-toc side twist engages the core, particularly your obliques. This advanced core exercise quickly tightens and tones your abdominals. Begin by lying supine on the floor, extend your feet above your hips, relax your head and neck and relax your arms on the floor to your side. Inhale and slowly lower both legs to your right side, keeping your lower-back toward the floor and your hips square on the floor. Take your legs down as far as you can until you feel your back begin to lift, then bring them back up to center. Lower both legs to the left side, until you feel your lower-back start to lift, then bring them back to center. Repeat the exercise on both sides 10 to 15 times.
The stomach squat engages your lower-body and core. Begin this exercise standing with your feet shoulder-width apart and your shoulders over your hips. Slowly squat down, bending your knees and sticking your butt out behind your heels. Keep your knees aligned over your toes and slowly lean your torso back and tuck your tailbone forward so your shoulders are behind your butt. Squeeze your glutes and lower the squat until you feel slightly off balance. Lift up into your starting position and repeat 10 to 15 times.
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