Get Fit in 20 Minutes

The lower abdominal muscles are some of the most underworked muscles in our body. We’ll show you how you can define and sculpt them in less than 20 minutes with this workout.

Combine this with a good diet plan and you’ll be a fat burning machine with great abs. The workout itself will work on the deep abs muscles: traverse abdominis and start to tighten that lower middle part of your stomach.  Follow one workout with the next without rest and your stomach will take care of the rest. Perform the circuit twice a week four or six times a week. With less than 20 minutes to perform them all you’ll have rock hard abs in no time!

STABILITY BALL PELVIC TILT CRUNCH

Grab a dumbell or a medicine ball that is around 5-10 pounds.

Lay your back on the stability ball, the curve of your back comfortable and your feet square apart hold the dumbell of medicine ball to your chest. The second step is pushing the ball at arms length towards the ceiling and crunching your stomach and abs at the same time. Remember only your top half needs to move forward slightly at a 30 degree angle to get the most out of the crunch. Finally, lower the ball and go back to the starting position. Rep it 12 to 15 times. 

TIP:  If this is a muscle you haven’t worked on before feel around for a light weight that gives a burn but doesn’t risk strain to your back.

STABILITY BALL MOUNTAIN CLIMBER

This one is great to get the lower abs moving and burning fat that hangs over the belt. Assume the plank position with your shoulders square with the stability ball. Push out at arms length. The second step is to pull your right knee your right hand. Hold that position for a brief second and then return back to your normal position. Again with your left knee and that’s one rep altogether. Simple! Try 12 to 15 reps to get the most out of the exercise

Tip: Control your movement in this exercise. Research has shown slow controlled movements burn more fat than quick jabs to finish the set. Keep your back straight and be aware of your posture when doing the exercise; is your back arched or straight like a plank?

THE MATRIX BACK TILT

Okay, think Neo or Trinity on this one. Grab a 10 pound dumbell or medicine ball and kneel on the floor with your legs shoulder width apart. Get a stable balance. Keep your back straight and upright with the weights held against your chest. The second step is to slowly lean backwards safely but quickly while keeping your legs balanced. You’ll feel a burn on your lower abs, they are being worked out in a completely new way they’re not used to. Hold that pose for a couple of second (3-5) and then use your core to slowly rise back to your start position. Try 12 to 15 reps and you’re lower abs will thank you for it.

If you want to learn more about good ab workouts then check out our good diet plan for more interesting tips on burning fat and good diet plans.