Flat Belly Workout - Abs and Obliques Workout

 

Calorie burn:

110 to 176

Minutes:

22

Difficulty:

3

Equipment Needed:

Mat, No Equipment

Workout type:

Toning

Body focus:

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Workout Details

Our Flat Belly Workout combines a wide variety of core moves to help you get a washboard stomach quick. You don’t need a single piece of equipment to do this routine.

Workout Structure
• 8 Exercises
• 50 Seconds per exercise, with 10 seconds rest in between
• 22 Minutes total
• 2 Rounds

Ab & Oblique Exercises in this routine
• Side Hip Raises – You will feel this obliques exercise along the sides of your body, from about the middle of your ribcage to your hip bone. You can make this one harder than is shown in the video by doing the raises from your stacked feet, instead of your knees. Remember to keep a straight line in your body, from shoulder to knees (or feet if you choose to do the harder version).

• W Leg Kicks – This move is awesome for toning both thighs and lower abdominals. Lie on your back with your legs extended and use your feet to draw a “W” shape.

• Plank Knee Tucks – A plank variation like this is truly a total body exercise. Your transverse abdominals will be engaged, your upper body and shoulders must work to provide you stability, and your obliques are especially taxed when you rotate your body and bring your knee up to your opposite elbow.

• Windmill Jackknife Crunches – Both upper and lower abominals are engaged for this one, and your thighs will also garner some toning benefits from this one. Focus on keeping your core tight the entire time, not relaxing completely until your last repetition.

• Crab Kicks – Lower back, glutes, obliques, hamstrings, and shoulders are the prime target of this movement. To get the most benefit, just remember that you always want to be in control of your body’s motions – never use momentum.

• Toe Touch Crunches – A simple and very effective move that targets the abdominal panel, hip flexors and hamstrings. Make this one harder by holding onto a weight as you reach upward, make it easier by bending your legs at the knees as you crunch skyward.

• Oblique Crunches – Propping up one foot on the opposite thigh & exhausting one side of the body at a time makes sure that you really thoroughly burn out those obliques muscles.

• Plank – Planks are another exercise that is notoriously total body. They also work to engage the transverse abdominals, the deepest of the abdominal muscles.

How many calories does Fitness Blender’s Flat Belly Workout burn?
We estimate that this ab & oblique workout burns between 5-8 calories a minute. That’s 110-176 total.

How to get a flat belly – it takes more than just exercise
If you are trying to get a slim stomach or a midsection that is very toned, it’s important to realize that it takes a lot more than just a bunch of crunches to get there. Here’s a quick rundown on what it takes.

Reach a healthy bodyweight & lower your body fat percentage
In order to get a toned stomach, you have to use a combination of strength training, cardio, and healthy eating in order to drop body fat. You can’t pick and choose one or two of those three variables – it truly takes all three.

Eat a clean, flat belly diet
Arguably the most important variable in having a toned and fat free belly is your diet. Eating “clean” and in moderation is crucial. You don’t need diet or altered “low fat” foods – in fact, we would recommend that you avoid those like the plague. We support diet concepts that are chalk full of fresh fruits, vegetables, nuts, whole grains, and lean protein. As much as possible, stay away from packaged, processed foods, and drink lots of water.

Good wholesome nutrition, regular strength training and cardio workouts, plenty of water, and high fiber foods are your best allies when you are trying to get a flat stomach.

Comments

floorveer

02/24/15 4:59am

I love this workout. Some of the exercises are so hard, but I felt so happy making it through. :-) Thanks!

skoybrina

02/12/15 8:44am

Wow that was a good one

crex

01/20/15 8:45pm

I would love to see more like this, this is my favorite ab routine. I feel like most of the longer core videos are half cardio and half core exercises, which is great but it would be nice to have more longer videos with just straight core exercises. Though I guess I could easily just do two rounds of a shorter routine. Anyways thanks Fitness blender you guys are awesome! (:

Kat

10/08/14 5:41am

Why does this not indicate if it includes warmup and cool down? I love your site and workouts but this is one thing that just drives me crazy. It would be so much easier if the rollover notes in the video thumbnails indicated as such.

Charlene

09/09/14 7:26pm

I struggle so much with the first exercise. I do not feel it in my hips at all. I only feel it in my arms. I also slide even if I do it on the mat. But I still do LOVE this workout

birth.and.burial

11/05/13 8:02am

This one is a killer, worked out a lot my core and also my legs and arms :). Though I got a little sore and I didn't complete round 2, even if I have completed all round 1 exercises in the 50 seconds each. Still effective :)?

dropitlikeitshot

10/31/13 5:51pm

I like some of the workout gear that she wears. Where can I get them? And I am in LOVE with your site!! I was in a workout funk for a while, and you motivated me to get back on track. Thanks a ton! :)

nikka

09/25/13 5:55pm

I love all the works ..it works for me!! thank you so much =)

I.am.never.loved

07/15/13 8:07am

Is it enough to do one round? I am unable to do the second round after the first round.

lizv

07/04/13 4:16pm

Dear Fitness Blender, I have made a summer resolution to stay in shape even during the summer. This video is my favorite ab workout even though it has taken me a while to not stop in between exercises. Thank You for making your videos.

rose-c

05/16/13 2:30am

Do you have any tips for avoiding next pain during crunches, please? Without fail, the thing that stops me doing more crunches is neck pain.
Thanks in advance!!

yingxingz

04/01/13 2:00pm

Hi! I am on the 8 week program, and workout plan #22 is a back killer. Could you please recommend two substitute exercises for flutter kicks and toe touch? I can not perform due to a lower back injury. Thank you so much!

- Amy

gabi123

02/22/13 2:01pm

Did this exercise exercise along with an upper body workout....I can feel it and it feels GREAT!

shrey

11/05/12 11:17pm

how long will it take to take 4 inches off my belly if i do this workout everyday along with a sensible diet?

fzs13

08/31/12 1:46pm

Is this workout okay to be used as a strength work out? If it's not, what about LTD Boot Camp? You always say strength workout is important but i dont have any dumbells or other kind of equipment. What would you suggest?

And thank you for aaall videos.

jhethel

07/15/12 3:38am

thanks fitness blender! love your videos... ♥
ethel,.philippines

mellisa

07/11/12 8:10am

This is probably the best abb workout ever!

fitness blender

04/15/12 4:54pm

Kasia that's great!

kasia

04/13/12 3:18pm

after this workout I really love my belly ;)
 

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