Health & Fitness

How to Get a Flat Stomach and Stronger Abs | BlenderBottle Trainer Team

How to Get a Flat Stomach and Stronger Abs | BlenderBottle Trainer Team - BlenderBottle


Your abs are in there, somewhere! Want six-pack abs? You can have them or at least abs that are stronger, tighter, and more toned than ever before. Yes, you'll have to work for that flat stomach. But with consistent effort and proper form, plus healthy nutrition and calorie-burning cardio, you'll see results. Kendall from the BlenderBottle Trainer Team is here to show you how.


What's up guys? It's Kendall with BlenderBottle Trainer Team and today we're talking about how you can flatten your stomach and build up those ab muscles. There are three things you need to do to get a flatter stomach.


  1. Nutrition is everything. So no matter what diet you're following, you have to create a caloric deficit.
  2. There are so many types of cardio that you can do, but there's one that's more effective at burning fat, and that's HIIT.
  3. Directly exercise your abs. There are so many different ab exercises out there, and today I'm going to show you a circuit that I find highly effective at getting those abs burning.


    The first thing you need to focus on is nutrition. It is the first thing because it is the most important. Without nutrition, you're not going to get rid of that layer of fat that's covering your abdominal muscles. Sustainability is key when looking for the right diet. You need to find one that fits with your lifestyle and that you actually enjoy. So what is the right diet for you? Whether you're a devout follower of keto, or you're doing the Paleo diet, or you're doing a low-carb diet as long as you're creating a caloric deficit, all those diets are good. Focus on what you're putting into your body, eat minimally-processed, nutrient-rich foods, and bottom line, as long as you're burning more than you're consuming, you are going to see a flatter stomach.


    The second thing is cardio. There are so many different types of cardio out there, so what is the right one for you? The one that's safe, effective, and efficient. For me, I don't like to run on the treadmill too often because it hurts my knees and I get bored with it, so I'm not going to keep up on it. I love HIIT: High Intensity Interval Training. It's the big phenomenon right now, but that's because it's highly effective in fat burning. You can burn the same amount of calories doing a 20-minute HIIT workout as you can doing a 45-minute steady-state cardio. It's super time efficient, which we love. An example of a HIIT workout is on a bike, you do a 10-second sprint and then a 20-second slower pace. Do that back and forth for about 10-20 minutes. Again, we love HIIT because we can burn a lot of calories in just a short amount of time.


    Tip number three is directly exercising your abs. There are four exercises I'm going to show you today. I'm going to go over form and then I'll show you the full circuit.


    1. The first one is a full-body crunch. You're going to fully extend both your legs and your arms, keeping your lower back pressed against the floor. Fully extend, then you're going to inhale, exhale to come up (shins are going to be parallel to the ground), and then back out.
    2. The second exercise is going to be in-and-outs. What you're going to do is place your hands right behind you, fully extend your legs, and lean back. Then you're going to drive your knees into your chest, and back out. You don't want to balloon your stomach while you're doing this; you want to keep it tucked and tight.
    3. The third exercise is going to be a bicycle. What you're going to do is lay back, again keeping that low back pressed to the floor. You're going to have one leg extended and the other knee bent. You're going to do left elbow to right knee. And you really want to create mind-to-muscle connection here, so go slow, and squeeze the core down.
    4. The fourth and final exercise is going to be a modified mountain climber. What you're going to do is come out like this and do your left knee as far as you can up to your right elbow, and then switch. A lot of people make the mistake of just going through it quick. You want to keep it slow and controlled and contract the abs as you go through it.


      OK, we're going to put these four exercises together in one continuous circuit. You're going to do each exercise 20 times with no rest in between each one. Then when you finish it, you're going to rest for one minute, and then repeat the circuit two times. I'm going to show you what the circuit looks like right now.

      Again, if your goal is to flatten your stomach and start seeing some abs, do these three things consistently, have some patience, and you will see results. If you have questions or comments, please leave them down below. Again, I'm Kendall with BlenderBottle Trainer Team, and I'll see you next time!


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