Combined with cardio and a healthy diet, this exercise can give you a flat belly in as little as a week.
Fitness tests on real human subjects show that it causes 2-3 inches of belly fat loss in a week when combined with a healthy lifestyle.
Researchers placed electrodes on the bellies of hundreds of people as they crunched, balanced, and twisted to find the most effective moves.
The four moves used in this workout passed those tests with flying colors.
The workout owes it’s efficacy to the fact that the individual exercises that make it up cause your ab muscles to “fatigue” reasonably quickly. Not an easy feat given the fact that the ab muscles are among the hardest muscles to “fatigue” because they among the hardest working.
You use them all the time.
They are always working.
This workout nonetheless accomplishes that feat reasonably quickly making it very effective.
For the best outcome combine it with a healthy diet and cardio.
Avoid all junk and refined foods and eat only lean protein and whole plant food: eat veggies, beans, whole grains, mushrooms, fruits, nuts and seeds, wild caught fish, organically pastured poultry, low fat dairy and wild eggs.
Drink lots of water too…1.5-2 liters every day and restrict your salt intake to no more than a teaspoon a day.
Also run, jog or walk for 30 mins five time a week.
Do all these together and you’d get a flat belly in a snap.
The workout consists of four exercises
1 The hipless crunch
2 The no hands reverse crunch
3 The “V” crunch
4 The side plank.
How to do the workout
Do 3 sets of each move, as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you’re working or you can no longer maintain proper form.
Rest for 15 seconds between sets.
You’ll likely be able to do more reps in the earlier sets and exercises—that’s fine.
After you can do 50 reps or hold a plank for 2 minutes for most sets, try harder variations of the workouts.
Lie on your back with your legs raised and bent, your calves parallel to the floor, and your feet relaxed. Cross your arms over your chest with hands on your shoulders. Contract your abdominal muscles and lift your head, shoulders, and upper back off the floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower. Do 25 reps per set.
No Hands Reverse Crunch
Lie face up with your arms overhead and your hands grasping a heavy piece of furniture or railing. Raise your feet into the air with your legs bent. Contract your abs, press your back into the floor, and lift your hips off the floor. Exhale as you lift your body; inhale as you lower it. Do 20 reps per set.
Balance on your tailbone with legs bent, your feet off the floor, and your arms bent at sides. Make sure your back is straight and that your chest is lifted. Lean back and extend your arms and legs, then pull back to start position. Do 10 reps per set.
Lie on your right side, elbow beneath shoulder, feet stacked, left hand on your hip. Contract your abs to lift hip and leg off the floor. Hold until fatigued, noting your time. Hold for 20 seconds for each set. Do 3 sets before switching sides.