Get Flatter Abs In 2 Weeks With This Fat-Blasting Workout



DYNAMIC SQUAT

Stand with your feet shoulder-width apart, arms at your sides.

(a). Extend your arms at shoulder height in front of you, then, keeping your torso tall, push your hips back and bend your knees to lower your body as far as you can.

(b). Pause, then slowly push yourself back up to start. That's one rep; do 20.

STANDING BAND ROW

Stand with feet shoulder-width apart on top of a resistance band and grasp each end of the band, palms facing each other. Bend your knees and hinge forward at your waist.

(a). With a flat back, lift the band up toward your sides, keeping your elbows close to your body.

(b). Lower to return to start. That's one rep; do 20.

ROPELESS JUMP ROPE

Stand with feet a few inches apart, knees soft, your arms at your sides and palms turned slightly up (as if you were holding a jump rope). Bend your elbows to make small circles with your arms as you jump into the air with both feet. Jump as soon as you land, and continue jumping for 45 seconds.

GOBLET SQUAT

Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor.

(a). Slowly push your hips back and bend your knees to lower your body as far as you can, elbows brushing the insides of your knees.

(b). Quickly push yourself back up to start. That's one rep; do 10 to 12, focusing on slow movement on the way down and a quick return to standing.

SINGLE-ARM DUMBBELL ROW

Stand with a dumbbell in your right hand, left hand on your hip, your feet a few inches apart. Hinge forward at your hips so your arm is extended toward the floor and the weight is in front of your right knee.

(a). With a flat back, brace your abs as you pull the weight up toward your right side, keeping your elbow close to your body.

(b). That's one rep; do eight to 10, then switch sides.

BICYCLE CRUNCH

Lie flat on the floor with your hands behind your ears.

(a). Raise your legs, head, shoulders, and back off the floor, then use your abs to drive your left elbow toward your right knee, keeping your left leg straight.

(b). Release, then drive your right elbow toward your left knee, keeping your right leg straight.

(c). Continue alternating as fast as you can for 20 seconds, then rest for 10. Repeat for four minutes.

DUMBBELL THRUSTER

Stand with feet shoulder-width apart and hold a pair of dumbbells at your shoulders.

(a). Push your hips back and down to lower into a squat

(b). Push back up, pressing the dumbbells up until your arms are straight.

(c). Lower the weights to return to start. That's one rep; do 15.

BOX STEP-UP

Stand in front of a step or bench, hands on your hips, and place your left foot on the step.

(a). Press through your left foot to raise your body until your left leg is straight.

(b). Bend your left knee and lower your right foot to return to start. Repeat on the other side. That's one rep; do 10.

SPRAWL

Stand with feet hip-width apart

(a). Squat down so that your toes and hands are on the floor.

(b). Then quickly kick your legs back to pushup position.

(c). Your hips should drop close to the floor. Quickly thrust yourself back up to start. That's one rep; do eight.