Getting abs and a flat stomach is not just about doing the right exercises. Diet is the KEY factor in getting a flat stomach (check out my daily diet here).
However, a well thought out ab workout routine can go a long way to giving you a flat and toned stomach.
Your abdominals are made up of four main muscles: rectus abdominis, transverse abdominis, internal obliques and external obliques. In order to get defined abs and a small waist, you will need to engage all of these muscles.
These ab exercises target all of the abdominal muscles!
They are all relatively easy exercises that you can do from home or at the gym. Plus there are many variations for these exercises to make them more challenging. My ab workout does vary, but this is the basis.
Here are my ab exercises for a flat and toned stomach!
Enjoy! :)
1. PLANK
Hold for 60 seconds.
To challenge yourself, try doing the plank on a bosu ball!
2. AB CURL
Do 20 reps.
To challenge yourself, try doing the ab curl on a swiss or bosu ball! This is my FAVOURITE exercises for the upper abs.
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3. MEDICINE BALL EXTENSIONS
Do 10 reps.
Tip: this exercise works every muscle in your core!
4. RUSSIAN TWISTS
Do 20 reps.
5. BICYCLE CRUNCHES
Do 30 reps.
Tip: this exercise also works every muscle in your core!
Repeat twice. I try to do these ab exercises three times per week. If you have any other exercise requests, please let me know!
And if you want to see my other workouts, you can find them here.
Love Rachael xx
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Hi Rachael,
Love this abs workout, really fun though I feel as though my hips/lower half of my stomach area look flatter but wider since doing this 3 times a week. Could I have build too much muscle in this area? What can I do about it? Thanks, Rachel
Hi lovely! That’s a little unusual. I’m not sure how it would make it wider. Are there any other exercises you’ve been doing? xx
I keep coming back to this site occasionally, and I’m always surprised how trim you are and how killer these exercises are. I did these today and felt like I got an amazing stabilizing workout!
That’s so great to hear hun! xx
Would doing this exercises also help to get rid of muffin tops? I have a slight one so if I did this for a week and a half of doing it Monday, Wednesday, and Friday and 2 circuits would I see results? Thanks!
Hi Margaret, Rachael here. These exercises would tone your mid section but wouldn’t get rid of the fat. That comes from a really good diet and proper exercise including cardio, weights and HIIT x
Hi Rachael,
How long do you work on abs per day, and 3 times a week? :)
Hi Rachael, love your blog! If I started doing this work out three times a week, how long do u think it would take to see results? Xx
Thanks Natasha! It would also depend on your diet. If you start eating healthy and exercising 3 times per week you would probably start to notice results yourself within the first few weeks xx
Love your blog! Fantastic information and now fantastic workouts.
Just wondering how often these abdominal exercises should be done? Would you say every day or every other or just 3 times a week?
thank you so much :-D xxx
Thank you Sammy! :) I think 3 times per week is plenty for these exercises xx
Gonna be trying this today ☺️ love your blog Rachael.
Do u have any good total body workouts ?? I’d love to see more off your workouts routines ☺️☺️
Thank you Caroline! I have a few HIIT full body workout videos on instagram and youtube. But I’ll be posting a lot more. I’ll put up some full body workouts on my blog next week x