Flat Ab Frenzy Circuit Workout

Let’s face it. We all want flat abs. There’s nothing better than feeling like you have a strong, sleek mid-section. If you’re like me, you’ve probably even stood in the mirror and “sucked it in”, imagining a reflection with flat abs. No more daydreaming! This is the time to get amazing abs! The secret is to burn abdominal fat while creating abdominal strength. That’s why I created my Flat Abs Frenzy workout. This quick routine doesn’t require any equipment (though a weight can be added if you’re feeling super-tough!) and will keep your body moving, so you’ll burn lots of calories and feel a fire in your midsection. It’s going to be amazing! Let’s get started! Your flat abs are waiting!

Workout Instructions:

Beginner – Perform 12 reps of each exercise, as quickly as possible. Repeat circuit 2x.

Intermediate – Perform 16 reps of each exercise, as quickly as possible. Repeat circuit 3x.

Advanced – Perform 20 reps of each exercise, as quickly as possible. Repeat circuit 4x.

Exercise 1: Leg Raise

• Lie on your back
• Make a triangle with your hands and place them gently underneath your tailbone for back support
• Lower your legs toward the floor, as far as you can without arching your back (legs can be bent (beginners) or straight (advanced)
• Using the strength of your lower abdominals, raise the legs upward to “kick the ceiling” (avoid using momentum; pretend someone is pulling the mat out from under you)
• Repeat for desired number of reps (see “Workout Instructions” above)

Exercise 2: Basic Crunch

• Lie on your back, legs bent and feet planted
• Place your fingertips gently behind your head
• Raise your shoulders off the ground (tighten your abdominals; keep your chin off the chest (you should be able to fit your fist under your chin throughout the movement); avoid pulling on the neck))
• Lower shoulders to the ground
• Repeat for desired number of reps (see “Workout Instructions” above)

Exercise 3: Bicycle Crunch

• Lie on your back with your knees bent
• Place your fingertips gently behind the head
• Bring one knee in toward the chest (keep the other leg straight) and bring your opposite elbow toward the knee over your midsection (avoid pulling on your neck)
• Alternate for desired number of reps (see “Workout Instructions” above)

Exercise 4: Pulsing Boat Crunch (weight opt.)

• Sit on the floor with your heels anchored, toes up
• Lean your torso backward (keep your body in a 45-degree angle; avoid slumping or overarching the back)
• Extend one arm overhead (place a weight in the hand for an added challenge) with the opposite arm extended to the side
• Look toward the hand at your side
• Begin lifting and lowering the torso (this is a small, “pulsing” movement; stay upright throughout the exercise)
• Repeat for desired number of reps (see “Workout Instructions” above)
• Switch and perform desired number of reps with the opposite hand overhead

Exercise 5: Sit-up with Overhead Press (weight opt.)

• Lie on your back, knees bent and feet flat on the floor
• Extend your arms in front of the body (hold a dumbbell for an added challenge)
• Using the strength of your abdominals, raise to a seated position (keep your chin off the chest)
• Push your arms/dumbbell overhead
• Lower onto your back (use your muscles to control the descent; avoid slamming your back into the floor)
• Repeat for desired number of reps (see “Workout Instructions” above)

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