21 Days Flat Abs Workouts Challenge: Beginners to Advanced Abs Exercise


Want to get flat abs? Try these flat abs exercise for 21 days for perfect bikini body. Best abdominal exercise.

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Flatten abs is dreams of every man and women to look hot and attractive. But the question arises how to get flat abs or what to do?

Getting abs with gym equipment is highly strength demanding workout. For that you need to prepare and warm up your body for few weeks.

If you are beginners, then you need to take beginner level workouts for flat abs to improve flexibility and strengthen your abdominal muscles.

Today we have come up with 21 days abs workout plan recommended by American Council on exercise for beginners, intermediate and advanced levels.

Best Abs Workout/Abdominal Exercise At Home

Level 1: Beginners Abs Workout

You need to practice 15-25 reps of each exercise and move immediately from one exercise to next until one set is completed.

You can take 1-2 minute breaks between each set, completing 4-6 sets.

  1. Crunch Exercise for Abs
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Crunch is very simple and basic abdominal exercise that strengthen your abs muscles and gives the best start to your body.

How to do:

Step 1: Lie flat on the ground with extended legs and fingertips behind ears.

Step 2: Bent your knees and place your heels only a few inches distance from your buttocks.

Step 3: Now, raise your head and shoulders off the ground to put pressure on your stomach at angle 45 degree.

Step 4: Hold for 2 seconds and lower yourself down slowly to touch the ground again.

Tip: Don’t tuck your hands behind your head, as it will cause you to pull your neck to crunch and will create fatigue in your neck.

How to correct pose: Always use abs to lift.

2. Hollow Body Holds Abs Exercise

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Not all gym trainers focus on this abs exercise but for gymnastics, its very basic exercise to start with. It’s a genius way to train your abs initially when you don’t know much about high-level abs workout.

This abs exercise transfer your energy from the upper body to lower body and provide strength to your core.

How to do:

Step 1: Lie down straight with face up and arms, legs held straight out from the body with pointing toes and hands.

Step 2: Contract your abs and pull your belly button towards the floor.

Step 3: Now slowly raise your shoulders and legs from the ground. Your arms and hands should be raised along with your shoulders. But make sure to keep your back remain in contact with the floor.

Tip: Try to keep your abs and butt tight.

How to correct pose: Find the lowest position where you can hold your arms and legs without touching the floor.

3. Glute Bridge Abs Exercise

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This exercise is not only great for your abs, but also for your hips. Yes! Its great bonus – making abs and butt at the same time.

How to do:

Step 1: Lie straight on the floor with knees bent and arms on sides.

Step 2: Keep your head and shoulders contact firmly planted as you push your heels to lift your hips up.

Step 3: Squeeze your glutes while lifting the hips and make a diagonal line from your shoulder to your knees.

Step 4: Pause for 1-2 seconds, then lower your back down.

Tip: Avoid excess arching of your lower back.

How to correct pose: Just tuck your tailbones to activate your glutes and lift 4-5 inches off the ground.

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Level 2: Intermediate Abs Workout

4. Front Plank Abs Exercise

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Credit: ACE

According to a study published in Medicine & Science in Sports & Exercise in 2011, the forearm plank stimulates the abs muscles of rectus abdomens more than a traditional crunch.

How to do:

Step 1: Lie on your stomach with your elbows close to your side and under your shoulders while palms down and hands facing forward as shown in pictures.

Step 2: Now contract your core and abdominal muscles as you lift your entire torso off the floor.

Step 3: Gently lower your body back towards the floor and relax.

Tip: If you experience any pain in the lower back then avoid practicing this abs exercise.

How to correct pose: Make sure not to make arching in the lower back, hiking in hips and bending of knees.

5. Bird Dog Exercise for Abs

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Excellent abs exercise for intermediate level people to stabilizes body for advanced level exercise. It will tones your core, abs, and teach you to develop balance in your body.

How to do

Step 1: Start with all your fours, aligning your wrist under your shoulders and knees under your hips.

Step 2: Raise your left arms to shoulder height with finger forcing forward and left leg to hip height.

Step 3: Try to reach forward with your fingers and back with your heels.

Step 4: Now change the sides and do it for 15-20 reps with alternating sides.

Tip: Your head should be aligned with spine throughout the movement.

How to correct pose: Practices in front of the mirror.

6. Reverse Crunch Abs Exercise

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This exercise trains your transverse abdomens and internal girdle to sculpt your lower abs more than traditional crunches.

How to do

Step 1: Lie down straight on the floor with arms on sides and bend knees so that hips and knees form 90 degree angle.

Step 2: Engage your core, and lower abs to lift your hips off the ground and bring knees toward chest.

Step 3: Now slowly place your lower back to starting position.

Tip: Use your hands to maintain balance while curling up your spine.

How to correct pose: Avoid any change in the angle of your knees and buttocks during roll up and excessive stress on your lower back.

7. High knees Abs Exercise

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The high knee is simply running up exercise at one place for few minutes. It’s great for building strength and endurance in the hip and abdominal muscles.

This exercise is mostly used by runners and athlete to warm up their body.

How to do

Step 1: Stand straight with feet hips width apart and engage your core and lower abs to raise your one knee towards chest (like running in a place).

Step 2: Your knees height should be raised up to hip level, thigh parallel to the floor.

Step 3: Lower down your leg and repeat the same with another leg as fast as possible.

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Level 3: Advanced Abs Workout

Practice 10-20 reps of each abs exercise, and move immediately to next, until one set is completed.

Take 1-2 minute breaks between each set, completing 4-6 sets.

8. High Plank T Spine Rotation

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Twisting pose help to tone up your glutes and abdominal muscles if practiced regularly.

How to do

Step 1: Start in push up position with hands under shoulders and legs straight.

Step 2: Squeeze the thighs and glutes while straightening your right arms and balance your body weight on another arm.

Step 3: Now bring your arm down and turn to next sides to raise your left arms straight while twisting your hips and shoulder.

Step 4: Again bring your left arm down and twist the hips and shoulders to alternate sides.  

9. Inchworms Abs Exercise

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Credit: Google image

Great abs exercise work on full-body including arms, chest, upper-lower back.

To give you complete body workout, this abs exercise involve many ups and down motions. Doing it correctly can give you many beneficiary results.

How to do

Step 1: Stand straight with feet slightly apart, stiffen your abdominal muscles to stabilize your spine.

Step 2: Now exhale gently and move your body forward from hips, knees, and arms extended in front of your body while lowering down your torso towards the floor by keeping your palms on the ground.

Step 3: Slowly begin to walk with your hands without moving your feet (Start raising your heels off the ground) and continue walking until you reach full pushups position where your spine, hips, and head are parallel with the floor (plank position).

Step 4: Now, perform one full push-up. Lowering your chest and hips simultaneously to the floor while maintaining rigid torso and head aligned with your spine.

Step 5: Press your body upward into your arms. Make sure not to sag your lower back or hiking your hips upward. Continue until your arms fully extended at elbows.

Step 6: Slowly begin walking your feet forward, towards your hands (without moving hands). Maintain a flat spine until your feet are close to your hands.

How to correct: Monitor your spine position and avoid rounding of your lower back.

10. Inverted Flyers Abs Exercise

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Credit: ACE

Best exercise to tone up your abs, buttocks, legs, and thighs.

How to do

Step 1: Stand straight with feet hip-width apart. Contract your core or abdominal muscles to drive your torso and stabilize your spine.

Step 2: Put your shoulder down slowly and lift your left knees to expend straight in front of the hip at 90-degree angle. At the same time, take your left arms as straight so your buttocks, left leg and left arms make a straight line.

Step 3: Continue flexing forward while expending the other arms backward. Try to hold this position for 3-5 seconds.

Step 4: Change your sides after 3-4 seconds to tone your core and abs.

Tip: if you want to increase the level of difficulty, then hold the dumbbell in your hand (the weight should be in the hand opposite of the standing (balance) leg).

How to correct: to maintain the balance, find a spot on the floor and fix your gaze on that spot. This will help you to create additional stability.

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Are you ready to get flat abs?

Hope this abs workout challenge help you to get sexy flat tummy. Don’t forget to share your abs experience.

Take Care!

Featured Image: Karolina Grabowska from Pexels

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