Flat Abs

Crunches (with Medicine Ball):
Laying flat on your back hold medicine ball past your head. (Be sure the ball is not too heavy and doesn't strain your shoulders. Start off with a 2-5 lb. ball) Roll your upper body up towards your knees while bringing the medicine ball towards your chins. *Medicine ball is optional

Repeat 10-15 times and do 3 sets total

Try not to rest in between, our goal is to overload the muscle and then stretch afterwards. By overloading the muscle we will increase the size and strength of the muscles being used, helping the body to burn more calories and use more of its fat stores for energy during rest.

For an added blast:

At the end of each set, stay up in a crunched position (Picture #2) and while holding the ball with both hands tap the ball on the floor in front of your right thigh and then your left (refer to pictures of added blast below). Keep this alternating and twisting motion going for 10-16 taps.

Remember your form in this move:

Allow your body to move as one unit. Upper body and legs work to move together.

  

1.  

                           2.                                       

TIP: Pull your abdominals in towards your spine the entire length of this exercise. This will activate your upper and lower abdominals forming flat abs, not a protruding muscle wall.

Added Blast:

Alternate right to left for 10-16 taps 

Don't forget to stretch after your entire Flat Abs workout. Here are a few positions that can help to release your muscles:

 

Recommended Playlist:

This will help you take your mind off of the work so you can just have fun!

Janelle Monáe, Tightrope

Tightrope [Feat. Big Boi] (Album Version)