5 Exercises to Get a Flat Belly in Just 30 Minutes

Take a look at 5 exercises to get a flat stomach in just 30 minutes by Max Posternak.

Max Posternak is the founder of gravity transformation, a website focused on providing training tips and guidance for people looking to improve their fitness and lose weight. Their Youtube channel has more than 5 million subscribers.

5 exercises to get a flat stomach in just 30 minutes

Although this is titled 5 exercises to get a flat stomach in just 30 minutes, it is important to know that you cannot aim at burning fat. When you exercise and lose body fat you are losing fat from all over your body, some places take longer to start shrinking while others maintain a lean physique.

Posternak says that while you can’t target fat-burning areas, you can work on the muscles in your abs that are specifically responsible for pulling in your stomach and giving you that flat-stomach look. And that’s what these 5 exercises to get a flat stomach in just 30 minutes are all about.

These exercises will target the transversus abdominis, a part of the abdominal muscles that wraps around the torso creating a “corset effect,” explains Posternak. Some movements will specifically target this muscle, while others are compound movements that will also target the transversus abdominis.

1. Standing Overhead Barbell Squat

By hanging a weight overhead and having to squat while maintaining good form, you’ll be recruiting a lot of your deep layer of abdominal muscle fiber to stabilize that movement.

2. Plank with progressions

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When doing planks, it is important that the body and the weight are in the correct position. Planks can get boring or too easy, and that’s when you need to apply more resistance to this great basic exercise.

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When adding a weight plate to your back while doing planks, place the plate on your lower back, in the arch of your back.

3. Aerial Press / Military Press

Next on this list of 5 exercises to get a flat stomach in just 30 minutes is another overhead movement: the overhead press. This can be done with a barbell or dumbbells. This movement is also known as the military press.

4. Stability Ball Crunch

Since the main purpose of the transversus abdominis is spinal stability, the stability ball will challenge this specific part of the movement.

Make sure you are not sitting too low or too high on the stability ball. And since this is a crunch, not a squat, you should stop raising your upper body to about 60 degrees to keep tension on your abs throughout.

You can hold a plate behind your head to add more resistance to this exercise.

5. Draw in maneuver

This exercise can be done at the end of your ab workout to become a good finisher or, if your abs are fairly weak, at the beginning to activate your deep layer abdominal muscle fibers.

Stay on all fours on the floor, and you want to draw in your belly button and abs, hold for 5-20 seconds and expand again.

So what are these 5 exercises for a flat stomach in just 30 minutes in one workout supposed to look like? Posternak suggests overlapping them, which means doing two exercises with no rest in between.

Try it like this:

Superset 1 – 10 overhead squats, 10 drawing maneuvers

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Do 3 sets with 2 minute rest between each set.

Superset 2: 10 overhead presses, 10 1-minute pushups

Do 3 sets with 2 minute rest between each set.

20 reps of crunches with a weight on a stability ball

Do 3 sets with 2 minute rest between each set.

And there you have it, those were the 5 exercises to get a flat stomach in just 30 minutes. You can try the training right now to see for yourself. Just be consistent and regularly train this workout.

Click on the video below to learn more from Max Posternak.