If you’ve struggled to get flat abs but can´t seem to make any progress, these quick workout routine will guide you step-by-step on how to loose belly fat and get the abs of your dreams.
For quick results, it’s recommended to do these workouts at least five times a week for two weeks straight.
To add intensity in your workout, using a kettlebell or dumbbell can be highly effective that burns calories and engages your core muscles, helping to reduce belly fat.
You should also cut out excess calories and replace unhealthy foods with healthier foods that are high in fiber which will help you lose weight faster.
Incorporating greek yogurt, avocados, leafy greens, berries, and lean chicken breast into your diet can help you lose belly fat. These foods are high in protein, fiber, and healthy fats, which promote satiety, boost metabolism, and support muscle maintenance while being relatively low in calories.
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1. Leg Raise Clap – 1 set, 30 seconds
This exercise is great for your core and is a great way to involve both your lower and upper abdominal muscles.
- Lie flat on your back with your arms close to your sides and your palms facing up.
- Inhale deeply through your nose and lift your legs off the floor as high as you can go while also lifting your shoulder blades as far off the floor as you can while still keeping your lower back flat against the floor, (i.e. a crunch).
- Lightly clap your hands together under your legs while you do this and hold this position for 2-3 seconds.
- Slowly return to the starting position remembering to exhale and keep your legs and back as straight as you can.
2. Reverse Crunch Leg Extension – 1 set, 30 secs
Reverse crunches are super effective because they primarily target the abs and don’t cause any strain on your upper spine. They are similar to traditional crunches, except you keep your legs stretched.
- Lie down with your back flat against the ground and your arms palms down by your side.
- Start with both your knees and hips extended making your legs almost parallel to the floor but slightly raised.
- Pull your legs towards your body by flexing your knees and hips until both form 90° angles.
- Then engage your core muscles and extend both legs straight above you while lifting your hips off the floor using your abdominal muscles.
- Return to the starting position and repeat this exercise several times.
An exercise bench can be highly beneficial on this exercise as it provides support and stability, allowing you to maintain proper form and focus on engaging your core muscles effectively during the workout.
3. Spider Plank – 1 set, 30 seconds
You can perform this exercise with either a high or low plank.
- Start in a plank position with your body in a straight line, your arms under your shoulders, and with your feet about hip-width apart.
- Keeping your hips as level as possible, swing your right knee forward to (almost) touch your right elbow.
- Return to the starting position and repeat this process with your left knee and left elbow.
- Continue this pattern for a series of repetitions.
4. Crossbody Mountain Climbers – 1 set, 30 seconds
Remember that breathing is an important part of training your core. Inhale while contracting, exhale while relaxing.
- Start with a high plank position with your back straight, abdominal muscles fully engaged, your hands underneath your shoulder, and your head neutral.
- Bring your right knee forward underneath you as close to your left arm as possible while tightening your core.
- Return to the starting position and repeat the process with your left knee and right arm.
- Repeat the process for several sets and remember to control your breathing and engage your core muscles.
Adding sliding discs will allow you for smooth movement on various surfaces, increasing the challenge to your core and stabilizer muscles as you perform the exercise.
5. Russian Twist – 1 set, 30 seconds
The Russian twist takes some skill to master but it’s one of the best exercises for your core. Add resistance by using medicine ball, increasing the intensity of the exercise and effectively targeting your oblique muscles for a more robust core workout.
- Sit on the floor with your back straight with your legs held together and your knees flexed to a comfortable angle.
- Lean back into a 45° angle with the floor by lifting your feet slightly off the ground and placing your weight on the sit bones of your pelvis.
- Keep your knees flexed to a 90° angle, tuck in your chin slightly, and engage your core.
- In a controlled manner alternatively rotate your upper body to the right and left while keeping your lower body stable.
6. Plank with Hips dips – 1 set, 30 seconds
Keep your next straight and your head in a comfortable position to avoid neck strain.
- Enter a low plank position with your back straight, your elbows bent beneath you, your feet about hip-width apart, and your core muscles engaged.
- Keeping your head neutral and your upper body as stable as possible, steadily rotate your hips to the right and dip your lower body almost to the floor while engaging your core.
- Return to the starting position and repeat this process on the left side.
- Repeat these motions for several sets.
7. Plank Jacks – 1 set, 30 seconds
Plank jacks aren’t just great for your core, they’re fun too.
- Enter a high plank position with your back straight, your arms extended beneath you slightly more than shoulder-width apart, your feet about hip-width apart, and your core muscles fully engaged.
- While maintaining the high plank position quickly jump both feet out wide to each side and return them to the midline, similar to doing a horizontal jumping jack.
- Remember to keep your pelvis stable, keep your body straight, and do not raise your hips towards the ceiling.
- Repeat this exercise for several sets as well.
8. Up & Down Plank – 1 set, 30 seconds
Alternate quickly between a high and low plank to add some variety to your routine.
Using a pair of push-up bars provide a stable grip, reduce strain on your wrists, and increase the range of motion, making the exercise more challenging and effective for building upper body and core strength.
- Start in a high plank position with your wrists placed shoulder-width apart, your back straight, and your feet hip-width apart.
- Descend into a low plank position by first placing your right elbow against the floor and then your left elbow.
- Return to the high plank position and repeat this process starting from the left side.
- Perform several repetitions of this exercise.
9. Plank – 1 set, 30 seconds
The world record for longest plank held is nearly 10 hours, but aiming for 60 seconds or more is great for the average person.
- Enter a low plank position by laying on the floor with your elbows placed flat against the mat at shoulder-width, your back straight, and your hands placed flat against the floor.
- Engage your core and hold this position for as long as you can.
- You can repeat this exercise several times with periods of rest in between.
10. Heel Tap – 1 set, 30 seconds
Heel taps are great for your obliques.
- Lie down with your back flat against the ground and place your feet flat on the ground about hip-width apart with your knees bent.
- Lift your shoulder blades as high off the ground as you can and engage your core, similar to a crunch.
- With your arms extended by your side, alternate touching each angle with your hands by moving only your core from side to side.
- Remember to always keep your shoulder blades off the floor.
11. Straight Leg Crunch – 1 set, 30 seconds
Try to touch the sky with this core-strengthening exercise. Use thick yoga mat provides ample cushioning and support to your lower back, enhancing comfort and stability during this exercises.
- Lie down with your back flat against the ground and place your legs together straight up above you by flexing your hips.
- Place your arms in front of you and inhale as you lift your shoulders blades as high off the floor as you can while trying to touch the tips of your toes with your fingers.
- Exhale slowly as you relax your core and slowly bring your shoulder blades back to the floor.
- Repeat this process for several sets.
12. Bicycle Crunch – 1 set, 30 seconds
Bicycle crunches are great because they combine several functional movements.
- Lie down with your back flat against the ground, your arms behind your head, and your feet shoulder-width apart.
- Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
- Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
- Alternate this step by using your left leg and right arm.
- Repeat this exercise for several sets.
Including ankle weights into bicycle crunches can intensify the exercise, targeting the abdominal muscles more effectively and enhancing overall strength and definition in the core area.
Building your core muscles has numerous advantages besides just looking great. It’s great for your posture, balance, and flexibility too. Utilizing kettlebell or dumbbell for exercises can effectively target core muscles and aid in belly fat reduction.
Remember, abs are also built in the kitchen, which makes it crucial to have a healthy nutritional diet. Opt for a post-workout meal rich in lean protein, such as grilled chicken breast or salmon, paired with complex carbohydrates like quinoa or sweet potatoes to replenish energy stores and support muscle recovery.
You can repeat these exercises up to three times for an extended workout session.
For the video instruction on how to effectively perform this workout, please take a look at Chloe Ting’s popular Abs in Two Weeks workout video.
