Exercises and a healthy diet can help to flatten your stomach in a short period of time. However, if you want to get washboard abs in two weeks through exercise when you’re currently sporting a pot belly, you will most likely be disappointed. Effective abdominal exercises target the upper and lower rectus abdominus and the external obliques, not the hip flexor muscles. If you feel lower back pain during any of the exercises, take a break.
No amount of sit-ups or sitting tucks will help to flatten your tummy if it’s still layered with fat. Your first step, therefore, is to start an aerobic exercise program. If you want to see results in two weeks, do a moderate-intensity exercise such as walking for at least 60 minutes or a vigorous-intensity exercise such as running or speed cycling for at least 30 minutes, five days a week. Other top calorie-burning activities include stair climbing, elliptical training and aerobic dancing. However, if you have not been active for a while, it’s best to stick to a moderate exercise such as walking during the two weeks.
Building just a few pounds of muscle sends fat the message that it’s not welcome. Add weight-training to your flat-abs workout four times a week, giving your muscles a day off to recover. Weight-bearing exercises you can do at home to build muscle include push-ups, lunges, squats and wall sits. Working out with dumbbells is an effective way to build upper-body muscle. You can also hold them in your hands for extra muscle-building effect when doing lower body exercises such as lunges.
This exercise is one of the best ways to tone your tummy, according to a study commissioned by the American Council on Exercise. It’s also efficient because it targets your upper and lower abdomen and your oblique muscles. Begin by lying on your back with your legs outstretched and use your hands to support your head. Bring your right knee to your left elbow and then switch to bring your left knee to your right elbow. Continue in a cycling motion for 20 repetitions. Rest and then complete two more sets.
Crunches on a Ball
These tummy toners also made the top of the list in the ACE study. Sit on the ball with your feet on the ground and allow the ball to roll back slowly. Lie down on the ball so that your thighs and upper body are parallel to the floor and keep your feet about hip-width apart. Tighten your tummy muscles and lift your torso up about 45 degrees. Do two or three sets of 12 to 15 repetitions. Tip: To give your obliques more of a workout, bring your legs closer together.
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- “The Abs Diet”; David Zinczenko and Ted Spiker; 2004
- American Council on Exercise: Ab Exercises