Exercises to Flatten Lower Abs - The Innovative Mini-Workout Style

This method requires you to find just 2-3 minutes of time every couple of hours (can also be every hour), five days per week.

It is a great way of getting started or to break out of a plateau and stimulate new results in your body. You can try to alternate cycles of these mini-workouts with your regular routine (if you have one) every couple of months to keep things fresh.

The good thing is, you don't have to go to the gym doing hour-long workouts while you do this, which saves you a lot of time. The only problem you could have is the maybe awkward gaze you'll get from your co-workers if you do this at the office. But again, if you are an open-minded person and a creative thinker, you'll find a way to do this and maybe even get your co-workers join you (and another good thing about mini-workouts: you won't have the time to break into sweats or something, since they are too short).

Since you only take a few minutes to do the exercises to flatten the abs, the best way is to keep it simple and take the most basic bodyweight exercises. This way you can perform them no matter where you are and you won't necessarily need equipment.

Some of the exercises that are the best to focus on:

* bodyweight squats and their variations
* pushups and their variations
* forward, reverse, or walking lunges
* running up & down a staircase
* floor planks
* floor abs exercises
* one-legged bodyweight Romanian deadlifts

Of course, if you have a favorite bodyweight exercise that is not on this list, you can choose that one as well. Also, if you don't want to get down on the floor during your day-job, you can stick to squats, lunges, and pushups and still get great results.

Monday, Wednesday & Friday:

9 am - 10 pushups/15 squats (repeat for 2 sets)
10 am - plank holds (hold as long as possible with short breaks in 3 minutes)
11 am - 5 pushups/10 bodyweight squats (repeat for 4 sets)
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats (repeat for 3 sets)
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tuesday & Thursday:

9 am - 6 fwd lunges each leg/6 rev lunges (2 sets)
10 am - 6 one legged bw Romanian deadlifts per leg/floor abs for 20 sec (2 sets)
11 am - 3 fwd lunges each leg/3 rev lunges (4 sets)
1 pm - 3 one legged bw RDL per leg/floor abs for 20 sec (4 sets)
2 pm - 5 fwd lunges each leg/5 rev lunges (3 sets)
3 pm - 10 one legged bw RDL per leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)