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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 2.
- Circuit core training combines fat-burning cardio with core sculpting moves for flatter abs you will notice in two weeks.
Tic-Toc Side Twist
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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 tic-toc side twist engages the core, particularly your obliques.
- Lower both legs to the left side, until you feel your lower-back start to lift, then bring them back to center.
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.
- The stomach squat engages your lower-body and core.
- Squeeze your glutes and lower the squat until you feel slightly off balance.
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- ACEFitness.com: Why Is The Concept Of Spot Reduction a Myth?
- IDEAFit.com: Sample Class: Abdominal/Core Circuit
- Do YC, Yoo WG. Comparison of the thicknesses of the transversus abdominis and internal abdominal obliques during plank exercises on different support surfaces. Journal of Physical Therapy Science. 2015;27(1):169-70. doi:10.1589/jpts.27.169
- Gottschall J, Mills J, Hastings B. Core exercises that incorporate distal trunk muscles maximize primary trunk muscle activation. Journal of Medicine and Science in Sports and Exercise. ACSM. 2011;43(5):396. doi:10.1249/01.MSS.0000401092.05865.1c
- Huxel bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514-22. doi:10.1177/1941738113481200
- Lee J, et al. Comparison of three different surface plank exercises on core muscle activity. Journal of Physical Therapy Rehabilitation Science. 2016;5(1):29. doi:10.14474/ptrs.2016.5.1.29
- Tong T, Wu S, Nie J. Sport-specific endurance plank test for evaluation of global core muscle function. Journal of Physical Therapy in Sport. 2014;15(1):58-63. doi:10.1016/j.ptsp.2013.03.003
Based in Malibu, Calif., Shannon Sukovaty has been writing health-related articles since 1992. Her work has appeared in “Colorado Health” magazine, “Health and Fitness Journal” magazine and on various websites. Sukovaty is a certified personal trainer with undergraduate studies in exercise physiology and credentials from the Aerobics and Fitness Association of America and the American College of Sports Medicine.