Best Moves Will Make You Look Flat

Best Moves Will Make You Look Flat

Hello Friends, Today i am going to tell you Best Moves Will Make You Look Flat. This is the Best Moves Will Make You Look Flat. So you can check Best Moves Will Make You Look Flat Below Here. A flat belly is a badge of honor. It’s an outward sign that you keep fit and watch what you eat.

And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury.

That’s because the dozens of muscles between your shoulders and hips are involved in every movement you do.

To create a lean, rock-hard waist you need to start with the right moves, says Men's Health Fitness Director BJ Gaddour.

“Choose moves that sculpt your abs while shredding the fat that covers them,” he says. “It’s the perfect one-two punch for a flat belly.”

Start with the following 10 exercises to hammer the dozens of muscles between your shoulders and hips and rev your metabolism at the same time.

STRAIGHT ARM PLANK

Begin on your hands and knees with your hands directly under your shoulders and knees directly under your hips. Brace your torso by contracting as if someone were going to punch you in the tummy. Step back so that your legs are straight and your feet are together so that you are at the top of a push-up position. Focus on keeping your core contracted without flattening your lower back—if you keep your core braced, there will be a very slight tucking-under of your pelvis. Actively push away from the floor as if you were being sucked up towards the sky. Hold this position for one minute. If this is not challenging enough for you, aim for 75 seconds.

FOREARM SIDE PLANK

Sit on your left hip and place your left elbow directly under your left shoulder. Knees should be straight with a slight bend, and feet should be stacked on top of each other and flexed so that there is a 90-degree angle at your ankles. Brace your torso by contracting as if someone were going to punch you in the tummy. Contract the left side of your torso to lift your hips off the floor and in line with your feet and shoulders (A). Hold at the top for three seconds, then lower back down (B). That’s one rep; do 10. 

REVERSE OBLIQUE CRUNCH

Lie on the floor with your legs up and slightly bent, hands at your sides with palms faced down (A). Brace your torso by contracting as if someone were going to punch you in the tummy. Lift your hips up and twist them to the right slightly so as to contract through the right side of your torso. Hold for three seconds, then release down to the start position, keeping your legs in the air. That’s one rep. Repeat the movement on the other side. That's two reps. Continue alternating sides, and do a total of 20 reps. 

EXERCISE 4DUMBBELL CHOP

Using a five- or eight-pound dumbbell, stand with your feet hip-width distance apart and knees bent slightly. Brace your torso by contracting as if someone were going to punch you in the tummy. Extend your arms up and over you right shoulder, allowing your torso to twist to the right slightly (A). Keeping a slight bend at the knees, activate the muscles of your entire core, including your ab muscles, to cause the movement, and bring the dumbbell downward so that you end with the dumbbell outside your left knee (B). Pause for a moment and squeeze your abdominal muscles. With control, raise the dumbbell back up to the starting position. That’s one rep. Do 15, then switch sides.

EXERCISE 5HIP CROSSOVER

Lie on your back with your legs up, knees bent at 90 degrees directly over your hips. Extend your arms directly out from your shoulders and turn your palms upward (A). Brace your torso by contracting as if someone were going to punch you in the tummy. With control, lower your legs to the right until your feel pressure and contraction in your core, but without allowing your left shoulder to rise off the floor (B). Using the strength of your core, pull your legs back to the starting position. That’s one rep. Repeat the movement on the other side (C), then return to the starting position. Continue alternating sides, and do a total of 20 reps.

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Holly Perkins is a certified strength and conditioning specialist who holds a degree in exercise physiology. She is on a mission to match the number of women to the number of men in weight rooms around the world. Holly created the Women’s Strength Nation movement to help women uncover their personal strength through the development of their physical strength.