How to get flat belly fast for men women at home in week

1. Get a Flat
Belly in
10
Minutes

2. Looking for a fast way to
snap into shape?
Get a flat stomach without
resorting to boring sit-ups with
this ab workout.
And get firmer arms, butt,
and thighs while you're at it
too!

3. 1. Pike and Extend
Targets: Abs, legs
a. Lie faceup on mat with
legs extended over hips,
arms overhead. Crunch up,
reaching hands toward feet.
b. Keeping legs straight,
bring arms back overhead as
you lower upper back and
left leg toward floor.

4. Crunch up, lifting left leg
over hips and reaching
hands to toes. Switch
legs; repeat. Do 20 reps,
alternating sides.

5. 2. Standing Side Crunch
Targets: Obliques, legs
Stand on left leg, left
arm extended out to
side at shoulder height,
right foot lifted a few
inches off floor to the
side.

6. Place right hand behind head,
elbow bent out to side at
shoulder level, then lift right
knee toward right elbow.
Do 15 reps; switch sides and
repeat.

7. 3. Chest Flye with
Leg Extension
Targets: Chest, abs
Lie faceup on mat,
knees bent 90
degrees over hips,
holding a dumbbell in
each hand, arms
extended over chest,
palms in.

8. Keeping right knee bent,
straighten left leg toward floor
as you lower arms out to sides.
Hold for 1 count, then return
to start.
Do 10 reps. Switch legs; repeat.

9. 4. Knee-Up with Overhead Press
Targets: Shoulders, abs, glutes
Sit on mat with
knees bent and
feet on floor,
holding dumbbells
near shoulders,
elbows by sides,
palms in.

10. Lean back slightly and extend arms
overhead as you lift feet a few
inches off floor and bring knees
toward chest.
Hold position for 1 to 3 counts;
return to start. Do 15 reps.

11. 5. Lunge and Twist
Targets: Abs, glutes, legs
Stand with feet
together.
Lunge back with left
leg, bending knees
90 degrees, and
reach left hand to
right foot.

12. •Stand up, lift left knee in front of
you to hip height, and bring fists to
chest, bending elbows out to sides
as you twist left.
•Twist to center, lunge left leg back,
and repeat.
•Do 15 reps. Switch sides; repeat.