Get Flat Abs In 3 Weeks With These Exercises

In this post we teach you, step by step, a series of exercises that will help you strengthen the muscles of the abdomen, define the waist and burn localized fat.

Having a flat stomach is not an easy task,  or something that is achieved overnight. With these exercises that we propose you will achieve in a short time. Put them into practice, be constant, and you will notice the difference.

Best exercises for a flat abdomen

1. Bring the knees to the chest

This exercise will allow you to strengthen the muscles of the abdomen , improve digestion and also help you burn fat. The best? You can do it in the comfort of your home without the need to buy artifacts.

How to do it:

  1. Sit in a chair with your back straight and without leaning on the back of the chair.
  2. Next, place your feet in front of you along the width of your hip, do all this while keeping your back straight. Lift the right knee and bring it to the chest. Tuck your abdomen while doing it .
  3. Then, you will have to place your hands on the leg to stretch the lower abdomen better and do between 20 and 30 repetitions , alternating the knees.

2. Elevation of both knees

Knees

Thanks to this position you can exercise all the abdominal muscles efficiently . If you want a flat abdomen, do not forget to include it in your exercise routine.

How to do it:

  1. First, put your legs together and lean on the chair . All this while keeping your back straight.
  2. Then, raise your knees to your chest and keep your abdominal muscles tense.
  3. Return the legs to the initial position without letting them touch the ground. Do between 10 and 20 repetitions .

3. Elevation of knees with body inclination

This exercise will allow you to correct the waistline , getting to tune it over time. Thanks to the intensive work of the abdominal muscles you can reduce the fat that accumulates in this area of ​​the body.

How to do it:

  1. The first thing will be to sit on a chair with a straight back. Then, lean on the chair with your hands.
  2. Then, lean the body to one side, leaning only on one buttock.
  3. Join the legs and raise the knees to the chest and then return to the starting position. Repeat, leaning to another side.
  4. Do 10 to 20 repetitions of this exercise for each side.

4. Go to the ground

Reduce belly without abs

Exercise number four has, among other objectives, going to the ground. This routine will help you burn fat from both the waist and the hip. Do you dare to try it?

How to do it:

  1. To put it into practice you will have to put your feet on the ground. Extend the arms to the sides, at the height of the shoulders.
  2. Already in this position it will be time to turn the upper body to the right and lean forward, touching the left foot with the fingers of the right hand. When you are already in this position, hold on for a few seconds.
  3. After this, straighten up and repeat this time touching the right foot with the fingers of the left hand.
  4. Repeat all this series between 20 and 30 times , alternating the sides to exercise all the zones.

5. Lifting the body on a chair

With this exercise you will find it much easier to burn fat quickly and increase your muscle tone, both the abdomen and back and shoulders. To intensify its effect you can do it in a chair with armrests and without wheels .

How to do it:

  1. The first thing you should do is sit on the chair and lean on the armrest with your hands. Then, lift the body, separating the hip from the chair and the feet from the floor, while you will have to bring the knees to your abdomen.
  2. Hold the position for at least 15 to 20 seconds, then lower and rest. Repeat this series for four times.

6. Knee to elbow

Abdominals in "V"

This exercise will help you maintain your waistline and will make you work the lateral muscles as well as those of the lower abdomen . You must bear in mind that here the knee must touch the opposite elbow, while the body is slightly turned.

How to do it:

  1. Sit in a chair with your back straight and without leaning on the backrest. Put your hands behind your head.
  2. Then, raise your right knee to your chest while you bend your left elbow towards it so that they touch. Return to the starting position and repeat 15 times.
  3. Change the knee and elbow and do 15 repetitions. In total do 4 sets of this exercise.

What do you think of our exercise proposals to achieve a flat abdomen? Remember that it is not a magic potion that will give you the body you want in a minute: you should exercise regularly to get the belly you always dreamed of.