Check out 5 exercises to get a flat belly in just 30 minutes from Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
5 Exercises to Get a Flat Belly in Just 30 Minutes
Although this is titled 5 exercises to get a flat belly in just 30 minutes, it is important to know that you cannot target fat burning. When you exercise and lose body fat, you are losing fat from everywhere in your body, some places take longer to begin shrinking while others maintain a lean physique.
Posternak says that, although you cannot target fat-burning areas, you can work on muscles in your abs that are specifically responsible for pulling your stomach in and giving that flat stomach look. And that is what these 5 exercises to get a flat belly in just 30 minutes is all about.
These exercises will focus on the transverse abdominis, a part of your ab muscles that wraps around your torso creating a “corset effect,” Posternak explains. Some movements will target this muscle specifically, while other are compound movements that will also hit your transverse abdominis.
1. Standing Overhead Barbell Squat
By hanging a weight over your head and having to squat down while maintaining good form, you will recruit a lot of your deep layer abdominal muscle fibre to stabilise that movement.
2. Plank with Progressions
When doing planks, it’s important to have your body and weight positioning correct. Planks can get boring or too easy, and that is when you need to apply more resistance to this great core exercise.
When adding a weight plate to your back while doing planks, position the plate on your lumbar, on the arch of your back.
3. Overhead Press / Military Press
Next in this list of 5 exercises to get a flat belly in just 30 minutes is another overhead movement: the overhead press. This can be done with a barbell or with dumbbells. This movement is also referred to as military press.
4. Stability Ball Crunch
Since the main purpose of the transverse abdominis is spinal stability, the stability ball is going to have you challenge this specific part of the movement.
Make sure you are not sitting too far low or too high up on the stability ball. And since this is a crunch, not a sit-up, you want to stop lifting your upper body at about 60 degrees to keep the tension on your abs at all times.
You can hold a plate behind your head to add more resistance to this exercise.
5. Drawing In Maneuver
This exercise can be done at the end of your ab workout to become a good finisher, or, if your abdominals are quite weak, at the very beginning to activate your deep layer abdominal muscle fibres.
Stay on your fours on the floor, and you want to draw your belly button and abs in, hold for 5-20 seconds and expand them back out.
So how are these 5 exercises to get a flat belly in just 30 minutes supposed to look in a workout? Posternak suggests super setting them, which means doing two exercises with no rest in between them.
Try it like this:
- Superset 1 – 10 overhead squat, 10 drawing in maneuver
Do 3 sets with 2 minute break between each set.
- Superset 2 – 10 overhead press, 10 1-minute plank
Do 3 sets with 2 minute break between each set.
- 20 reps of weighted crunches on stability ball
Do 3 sets with 2 minute break between each set.
And there you have it, those were the 5 exercises to get a flat belly in just 30 minutes. You can try the workout right now to see it for yourself. Just be consistent and train regularly this workout.
Click on the video below for more information from Max Posternak.
VIDEO – 5 Exercises to Get a Flat Belly in Just 30 Minutes
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Image Sources
- 10-Minute Full-Body Workout for Beginners: Nathan Cowley / Pexels
- Abs-and-Core-Strength-for-Athletes: Photos Courtesy of CrossFit Inc
