Did you know that direct ab exercises are NOT 100% responsible for a beautiful midsection? If you are wondering how to get a flat stomach and can’t understand why thousands of crunches and sit-ups have not achieved this, i will explain why. Although exercises that directly target your abs are great for toning, they will do very little to remove body fat. If you want to know how to get a flat stomach, herein lies your answer. Remove the rolls of fat and blubber that surround your waistline and the your new, sexy and beautiful abs will be revealed.
1) Bastardos – This is a variation of the squat-thrust. However, this action packed exercise will hit just about every major muscle group in the body. Due to the overall exertion involved with bastardos, you should find that you are breathing extremely heavily and sweating after a few minutes. That is how you get a flat stomach!
Stand with your arms by your side and your feet approximately 12 inches apart. Squat down and allow your hands to touch the floor. Thrust your legs out behind you until you are in the press up position. Perform one press up and then pull your legs back in until you are back in the squat position. Finally jump into the air, ensuring your feet leave the ground and with your arms high in the air. That is one repetition. Aim for 20-30 reps per set and 3-5 sets in total.
2) Renegade Dumbbell Rows – Once again this exercise does not directly target the abs, but can help you get a flat stomach. The idea behind this exercise is that you have to stabilize your whole body, which is supported by your feet and one hand at a time.
Assume the press up position with a dumbbell in each hand. Pull the dumbbell in your right hand up to your side chest. If you are new to this exercise, you may experience the shakes while trying to support yourself. As your abs get stronger the exercise should become easier. Return your right hand to the floor and repeat on your left side. Aim for 15 reps each side and again 3-5 sets in total.
3) The Front Squat – There are numerous variations to the squat. You can use both barbells and dumbbells. For this exercise grab a barbell and load with a weight that is approximately 40% – 50% of your heaviest squatting weight.
Now rather than supporting the bar across the back of your shoulders, you will be using your front shoulders. This will incorporate much more use from your abs and obliques in order to stop yourself falling forward. Complete 15-20 reps and 3-5 sets in total.
These 3 exercises performed one after another should take no longer than 20-30 minutes. You will find that you should be breathing and puffing very heavily and possibly sweating a fair amount too. This is more than enough to start the fat burning process and if carried out on a regular basis, you will get a flat stomach!
