Abs Workout: The Secret Formula for a Flat Stomach
✅ Here are some of my favorite plank variations. Start with the first four, holding each exercise for 30 seconds (work up to 1-minute holds).
✅ Do each plank variation once and then repeat the entire series 2 more times (3 times total). When you feel comfortable with the first four planks, advance to incorporate the next three (No. 5-7), holding each one for 30-60 seconds. For a killer core workout, combine all seven into one routine.
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core as if you were about to be punched in the gut. Hold this position for 30 second while breathing deeply.
✅ Plank with Leg Lift
Get into plank position on your forearms with your abs in tight. Engage your glutes to lift and hold one foot a few inches off the floor, foot flexed. Do 10 lifts on one side, and then switch legs.
✅ Side Plank
Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm, feet stacked. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds (or longer if you can), bracing your abs and breathing deeply for the duration of the exercise.
✅ Side Plank with Leg Lift
Start in side plank position with your left elbow below your shoulder, feet stacked. Keep your core braced as you lift your right (top) leg as high as you can while maintaining proper form. Flex your foot and point your toes slightly down. Lower your leg and repeat until you’ve completed 10 reps. Switch legs and do 10 reps on the other side.
✅ Straight-Arm Plank
Come into top-of-a-pushup position with your hands on the floor beneath your shoulders, arms straight. Set your feet close together and straighten your legs, with your weight on your toes. Your body should form a straight line from your ankles to your head. Brace your abs and squeeze your glutes to help keep your body rigid. Hold this position for 30 seconds (or 1 minute if you can).