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How to get flat belly fast for men women at home in week
This document provides a 10-minute ab workout routine consisting of 5 exercises that target the abs, arms, butt, and thighs. The routine includes exercises like pike and extend, standing side crunch, chest flye with leg extension, knee-up with overhead press, and lunge and twist. Each exercise is described in 1-2 sentences with instructions on how to perform the movement and number of reps.
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How to get flat belly fast for men women at home in week
- 1. Get a Flat Bellyin 10 Minutes
- 2. Looking for afast way to snap into shape? Get a flat stomach without resorting to boring sit-ups with this ab workout. And get firmer arms, butt, and thighs while you're at it too!
- 3. 1. Pike andExtend Targets: Abs, legs a. Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet. b. Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.
- 4. Crunch up, liftingleft leg over hips and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.
- 5. 2. Standing SideCrunch Targets: Obliques, legs Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.
- 6. Place right handbehind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow. Do 15 reps; switch sides and repeat.
- 7. 3. Chest Flyewith Leg Extension Targets: Chest, abs Lie faceup on mat, knees bent 90 degrees over hips, holding a dumbbell in each hand, arms extended over chest, palms in.
- 8. Keeping right kneebent, straighten left leg toward floor as you lower arms out to sides. Hold for 1 count, then return to start. Do 10 reps. Switch legs; repeat.
- 9. 4. Knee-Up withOverhead Press Targets: Shoulders, abs, glutes Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
- 10. Lean back slightlyand extend arms overhead as you lift feet a few inches off floor and bring knees toward chest. Hold position for 1 to 3 counts; return to start. Do 15 reps.
- 11. 5. Lunge andTwist Targets: Abs, glutes, legs Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
- 12. •Stand up, liftleft knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. •Twist to center, lunge left leg back, and repeat. •Do 15 reps. Switch sides; repeat.