You don’t need to spend your entire life in the gym to get a flat stomach. In fact, you don’t even need to go to the gym at all. There are several ideas you can use to build up those abs and give your body a much needed boost of energy. This ab workout will help you get a flat stomach in eight weeks, and all you need is a pair of dumbbell and other simple equipment you can find in your home gym.
WEEKS 1-4
- Cable Crunch 15-25 reps (2-3 sets)
Kneel in front of a cable machine while gripping the rope attached to the pulley with both hands, right above your head. Keep your hips and arms in the same position while you crunch down your abs as far as possible. Slowly return to the starting position in a controlled manner.
Tips: For better results perform this exercise facing away from the cable machine and try to keep your buttocks touching your heels throughout. Pay attention to your form and don’t choose a weight that’ll strain your lower back.
- Plank 30-60 secs (2-3 sets)
For this exercise lay on your stomach and lift your torso up by supporting yourself on your elbows, with your hands flat on the floor and your feet up on your toes. Focus on keeping your body straight while holding this position for as long as you can, and don’t let your mid section sag.
Tips: If it is difficult to do a plank at first you can support yourself on your knees and gradually work on doing a full plank. Workout in front of a mirror to ensure you are maintaining the correct posture.
- Hanging knee raise 10-20 reps (2-3 sets)
You can hang from anything to perform this exercise, however the most common equipment used is a pull up bar . Hold the bar with your hands slightly wider than shoulder width apart, and lift yourself up so your feet are off the ground. In slow controlled movements pull your knees up while keeping your legs together, hold it up for a second and return to the starting position.
Tips: Keep your torso as still as possible while performing this exercise and avoid swinging your body. For best results do this work out in a slow and controlled manner.
- Dumbbell side bends 10-20 reps (2-3 sets)
Hold a pair of dumbbells with your palms facing inward, while standing straight and keeping your feet shoulder width apart. While keeping your back straight, bend down as far as possible to the right, straighten up again and bend to the left.
Tips: Only bend at the torso and hold the dumbbells close to your body. Focus on your oblique muscles, which are down the side of your body. You should be able to feel the stretch and the contraction of the muscles.
WEEKS 5-8
- Twisting bench crunch 20-30 each side (3-4 sets)
Lay a mat on the floor in front of a flat bench as shown in the diagram, and lay down on the mat with your legs on the bench. Touch the side of your head with your fingers and lift your shoulder blades off the ground. Bring your right elbow towards the left side of your waist, crunching your abs. Hold that position for a second and lower back down to the starting position. Next bring your left elbow towards the right side of your waist, and repeat the movement.
Tips: Your legs should be bent at a right angle and your calves must be resting on the bench. Use controlled, slow movement and avoid sudden jerks. Keep your shoulder blades off the floor during the set, and do not put your arms behind your neck.
- Plank with feet on bench 60 secs (3-4 sets)
Place a mat on the floor in front of a bench to form a T, and put your feet on the bench while supporting your torso on your elbows. Keep your body straight to perform a perfect plank, and hold this position for one minute. Rest for a few seconds and repeat.
Tips: Do not let your mid section sag and keep your body straight while performing this exercise.
- Weighted sit ups (Dumbbell on chest) 20-30 reps (3-4 sets)
Lay on a mat in a relaxed position, holding a pair of dumbbells against your chest. Slowly contract your abs to lift your upper body off the floor. Your feet and hip should remain on the floor. When your torso is perpendicular to the floor, hold that position for a few seconds and slowly lower your body back to the starting position.
Tips: Do not put your hands behind your head, as it will strain your neck. If keeping your legs on the floor causes pain in your lower back, bend your knees at a 90-degree angle and perform the sit up.
- Wood chop 10-20 each side (3-4 sets)
To perform the wood chop or the standing cable chop grab onto the cable with both your hands towards your right, and keep your feet a little over shoulder width apart and. While keeping your back straight, bend your knees slightly and engage your core to pull the cable across your body diagonally, with your hands outstretched. Return to the starting position and repeat 10-20 times, before you switch to the left side.
Tips: Crunch your abs and exhale as you pull the cable across your body. The rotation should be diagonal, and not up and down.
Gone are the days of long, boring hours locked away in a gym attempting to hit that unachievable six-pack. Thanks to innovative and fun new workout programs designed specifically for women, we can boldly embrace our bodies, tone up and get fit in the comfort of our own home. Using an ingenious mix of high-quality abdominal exercises, cardio, a wide array of top-secret muscle-burning moves and finessing food choices, you too can achieve your goal in just eight weeks.
