Weight Loss College
Do you suffer from a gut that just wont stop? Well, you dont have to put up with this condition. With some hard work, you can get flat abs in just 30 short days.
The key to flat abs is is a regimen that works all of your abdominal muscles. You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month.
You will notice that none of these exercises to get flat abs in 30 days requires any special equipment. You can do the entire workout on your floor needing only a bottle of water.
First, you will do belly rolls. These work your vertical ab muscles. What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you. Exhale your breath and roll back until your lower back touches the ground. Then inhale and roll back up.
You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground. Repeat the shoulder belly rolls 15 times as well.
Next up is tummy curls. These work your horizontal ab muscles. What you will do is lie on your back and bend your knees at about an 80 degree angle. Raise your feet slightly higher than your knees. Lift your rear end and roll back to your shoulder blades. Inhale and then roll to your tail bone without letting your butt touch the ground. Repeat the tummy curls 20 times.
The third exercise is the cross crunches which help out your waist. You are going to use a 1 liter bottle of water to do this exercise. Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand. Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times.
Tailbone lifts are the next exercise and they work your lower ab muscles. What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale. Resist the urge to just drop on the way down. Do this exercise 30 times before moving on.
The final exercise is inverted crunches. These work your lower back muscles. To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times.
If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month. Remember to schedule in the exercises at least four times per week.
While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.
