A Simple 8 Minute Workout to Lose Belly Fat Fast

The ab training program will only comprise about 5-8 minutes of your total training time on any given day. Also, the ab training component of your workouts should be completed approximately twice/week. Sets and reps are indicated as sets x reps (e.g. 2 sets of 5 reps is indicated as 2 x 5). Keep rest periods between ab training sets to no more than 30 seconds.

Lying leg thrusts – 2 x 5

This is a two part exercise – a “halfway down” leg raise followed by a hip thrust. Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90° angle from the floor. Slowly lower your legs only half way to the floor to an angle of approximately 45° from the floor. Do not go all the way to the floor with the legs as this promotes an arched back and can put a lot of stress on the lumbar spine. From the 45° position, raise your legs back up to the 90° position. Once the legs are back at the 90° position (no further), thrust your hips off the floor.

Reverse crunches – 2 x 5

Start by lying on your back on a mat with your feet flat on the floor, your knees at a 90° angle, your palms on the floor by your hips, and your head and shoulders slightly lifted off the ground. Slowly crunch your lower body off the ground by curling your pelvis back toward your head. Do not use momentum. Rather, use your abdominal strength to perform the movement.

Ab bicycles – 1 x 20 (each knee to elbow counts as one rep)

Start by lying on your back on a mat with both your hips and your knees at 90° angles and your head and shoulders slightly lifted off the ground with your fingers touching the sides of your head (not pulling on the back of your head). Perform the movement by crunching the left side of your upper body off the floor and bringing your left elbow and right knee together simultaneously. Then extend your right knee out and bring your right elbow and left knee together simultaneously. This ends up almost mimicking a bicycling movement in a lying position, except keeping your legs moving in and out linearly instead of cyclically.

Alternating crunches – 1 x 15

Lie flat on your back with your feet flat on the floor and your knees bent at about 90°. Place your fingers on the sides of your head and crunch upward and at an angle such that you are pointing your left elbow to your right knee. Then repeat for the opposite side. Again, hold the crunch at the top position for 2 seconds maintaining a hard contraction of the abs. This variation of the crunch involves the obliques more than standard crunches.

Bench crunches – 1 x15

This is still the basic upper body crunching movement; however, your lower legs will be up on a bench with both the knees and hips at 90° angles and your back flat on the mat. With your fingers on the sides of your head, crunch your upper body up bringing your elbows toward your knees. To get the best results, focus on holding the top position of the crunch for two seconds while forcefully exhaling and holding a hard contraction of the abs.

Abdominal vacuums

Ab vacuums will strengthen the transversus abdominis. Besides helping to protect your back by acting as a natural weight belt, they also help to pull your belly in giving you the appearance of a smaller waist. You can do ab vacuums pretty much anywhere at any time. You can do them standing, seated, kneeling in a four-point position, or even lying flat on the floor. The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time. Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several holds.



Source by Darryl Capote



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