YES you can have a flat belly

Try this quick workout to get your belly in shape:

• 20 pelvic tilts

• 20 reps of bird-dog exercise

• 10 squat jump (90 degree squat)

PELVIC TILTS:

Lie on your back, knee bent, both feet flat on the floor. Using your abdominal muscles, and without lifting your hips, press your lower back into the floor and hold this position briefly. Then tip your pelvis in the opposite direction creating an arch in your low back. Do not lift your hips or let your tailbone roll up off the floor. Hold this position briefly before returning to your starting position. Perform 10 repetitions,rest for 60 seconds and then repeat.

BIRD-DOG EXERCISE:

Start on all fours with your hands under your shoulder and knees under your hips, keeping your head, neck and back straight. Raise your right arm and reach it forward and, at the same time, kick your left leg backwards until it’s straight and in line with your torso, hold for one second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg. The right-arm/left leg and transition to leftarm/right leg is counted as one repetition. Perform 10 repetitions, rest for 30 seconds and then repeat.

SQUAT JUMPS:

Start with your feet shoulder-width apart and point your toes slightly out. Push your hips back and squat down, with your thighs parallel to the ground, remembering to keep your back flat, your chest out and your spine straight.

Engage your core and, from the bottom of this squat position,push through your feet and jump upwards by extending your knees and hips so your feet jump several centimeters off the ground. Land softly with your knees bent then go into your next repetition.