4 exercises to train your abs and get a flat tummy without doing sit ups
You need to train your abs, but you hate to do sit ups? Well, I hear you. I’ll let you in on a little secret. Come closer and don´t tell anybody. I hate sit ups as well. So, this is how we do sit ups in Ibiza and in our online personal training programs with people all over the world. Are you ready to train your abs in a different way…?
Your abs need to be strong
Some of you want a six pack and others are happy with a flat tummy. But is it not a drama to train them? First of all you need strong abs to keep a proper posture. When you are able to engage the abs and your bum your pelvis will be forced to a neutral position.
When your abs are well developed not only you will have that sexy flat tummy, but you will also suffer less from back aches.
Would that not be a blessing? Oh, and you will turn heads on the streets and that is the best feeling in the world. Raise your hand if you agree with me.
The lazy trainer
I have another confession to make. I´m a lazy trainer. I can not stand going to a gym and spending 1,5 hours working out and then drive back for half an hour. Time is a precious commodity nowadays.
That´s why over the years I have studied with the brightest minds in the fitness industry to create programs for you that are short, challenging, results-driven, fun and super-efficient.
So now it´s time to get to business. Let´s have a look at this combination of exercises also called complexes. Are you ready to sweat a little?
Before you start put on some music that is uplifting and energetic. That will help you kick ass.
The Abs, Bum, Legs complex
What you need for this exercise is a kettlebell or a dumbbell. A kettlebell is way easier to use because you can hold it by the horns as we say.
These are the rules. You perform all the exercises back to back without any breaks. Repeat the complex 3 times and finish with any form of cardio training of your choice.
The Dead lift and catch
Start by placing the kettlebell more towards your ankle. You start with a dynamic deadlift. Push your hip diagonally up so that your knees are in a 45 degree angle. Feel your hamstring load. Look forward and create one line from your hip to your ankle.
Make sure that you eliminate all micro-movement in the spine. That means that you push your shoulders actively away from your ears tighten up your abs and think long arms. Your elbow never bends during the lift.
Now stand up as if you are jumping without lifting off the floor. The kettlebell is brought up by the force of your hip. The arms just guide the bell. Press your upper arms firmly to your rib cage.
When you are standing tall make an imaginary line from your ear to your ankle. Push your shoulder away from your ears. Squeeze your abs. Imagine that you crush a walnut in between your butt cheeks.
Squeeze your quads and feel your kneecaps are coming up. Do not over stretch your knees. Now hold this standing plank position for 10 seconds.
The Goblet Squat
The what? I hear you thinking. What the …. is the Goblet Squat? Well this super cool squat is an invention of Mr. Dan John. And I love it because it helps you to open the hips and get more efficiency when you train your legs.
This does not mean that this squat is now the holy grail of creating strong legs and bums. All types of squats have their place in the world of training. Vary your exercises from time to time. Your body will love you for it and you will fight boredom in the gym.
All rules of full body tension mentioned above apply. Stay tight! Now sink in a deep squat until your hamstrings touch your calves. Use the kettlebell as a counter weight.
Place your elbows on the inside of the knee and gently push out your legs. Stay in this position for 10 seconds. Now stand up by imagining that you are pushing the floor away and end in the standing plank.
Now deadlift the weight back on the floor and move to the next exercise; the hard style plank
Now drop on the floor and give me 20. No don´t worry, it´s a joke. Just go in the high plank position, Again use the full body tension concept.
Push your shoulders actively away from your ears. Squeeze your abs, bum and legs. Make sure you have one line from your ear to your ankle.
Now hold this position for 10 sec. Do you already hate me? If not, you are not tensing enough… Squeeze.!
Slow Mountain Climbers
Now stay in this position and slowly bring your left knee to your elbow. Nothing changes, stay tight. Never let one of the muscles relax. Then bring your right knee to your elbow.
The key here is doing it slow.
Again do all these exercises back to back without any break. Always keep a proper posture and stay tight.
This simple complex will work your abs and the rest of your body as well. Try this complex in your training routine and see your training time decrease and your strength fly through the roof.
Feel free to adjust the numbers to your fitness level. And make sure that you have doctor’s clearance when you do any type of fitness exercise by yourself.
When you are in need of our help, then our Online Personal Training programs might be just for you.
The Power is yours! Now let´s take action.