You have loose abs and a soft stomach?
What if I told you that there are exercises to have a flat stomach...
...but WITHOUT having to roll out a floor mat?
Not only is it possible to build your abs while standing, but these exercises are easy even for beginners.
No need to spend hours in the gym hurting your neck to have a flat stomach!
Just do these 4 exercises with weights, 2 or 3 times a week to have dream abs . Farewell, flabby belly! Watch:
Click here to easily print this guide in PDF.
1. Do 3 sets of 10 lateral flexions , with a 30 sec pause between each series.
2. Do 3 sets of 10 bust rotations , with a 30 sec pause between each series.
3. Do 3 sets of 20 knee lifts (10 on one side, then 10 on the other), with a 30 second break between each series.
4. Do 3 sets of 20 rotating chops (10 on one side, then 10 on the other), with a 30 second break between each series.
There you go, thanks to these 4 easy standing exercises, you will have a super flat stomach in just a few minutes a day :-)
Easy, fast and efficient, right?
No more doing crunches on the ground until you break your neck! You don't even need a machine, you just need weights like these.
Moreover, these 4 exercises target ALL the muscles of the abdominal strap:transverse muscles, obliques, the rectus and even the back muscles.
The little extra? Because these exercises are done standing up, you can work your abs just as well at home as at work!
Obviously these exercises work for both men and women.
Stand with your feet hip-width apart. Stretch your arms along the body, with a dumbbell in each hand.
- Lean your upper body to the left, keeping your back straight and your arm extended towards the floor.
- Slowly raise your upper body to the starting position, contracting all core muscles, until your shoulders are parallel to your hips.
- Do the same movement on the opposite side:bend your upper body to the right and return to the starting position.
Do 3 sets of 10 repetitions , with a 30 sec pause between each series.
Stand with your feet hip-width apart and your knees slightly bent. Take a dumbbell with both hands, and extend your arms straight out in front of you.
- Rotate your upper body to the left, without rotating your hips and contracting your abdominal muscles.
- Rotate your torso to the right, keeping your shoulders parallel to the floor throughout the movement.
Do 3 sets of 10 repetitions , with a 30 sec pause between each series.
Standing, hold a dumbbell with both hands above your right shoulder, and point your left leg to the side.
- Raise the left knee towards the chest, contracting the muscles of the abdominal strap.
- At the same time, bend your arms to bring the dumbbell down in front of your chest.
- Raise your arms and lower your leg to return to the starting position.
Do 3 sets of 20 repetitions (10 on one side, then 10 on the opposite side), with a 30 sec break between each series.
Stand with your feet slightly wider than your hips apart and your knees slightly bent. Hold a dumbbell with both hands and rotate your upper body to lower the dumbbell to the outside of your left thigh.
- Keeping your arms straight, rotate to raise the dumbbell over your right shoulder, while straightening your legs.
- Rotate in the opposite direction to return to the starting point.
Do 3 sets of 20 repetitions (10 on one side, then 10 on the opposite side), with a 30 sec break between each series.
