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Free Exercises to Flatten Stomach - The "Core In Four" Abdominal Workout Program

By David Grisaffi, Performance Exercise Kinesiologist, Golf Biomechanic & Health and Lifestyle Counselor

Author of Firm And Flatten Your Abs

Free Exercises to Flatten Stomach - Introduction

After you begin to pass the beginner stage of working out and you develop greater and greater core and abdominal strength and endurance, you will eventually reach a point where you will need to add new exercises in order to keep your body "off guard" and avoid hitting development and improvement plateaus.

Of course, you should never forget or stop doing the fundamentals. As the great Packers coach Vince Lombardi once said: "Fundamentals win it". However, after you’ve been repeating the same abdominal exercises and abdominal workouts again and again, your body and entire nervous system adapts.

When your nervous system adapts to your workouts, that is when coincides you hit what is commonly known as a "progress plateau". This means you stop getting stronger, you stop increasing your endurance and you stop getting leaner.

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That is the signal and right time to change things ups and do a new abs and core routine.

More importantly, for best results, you should not only change your workout program (ie, number of sets, reps, length of rest intervals, order of exercises etc.), you should also seek out completely new exercises that you have never even done before or perhaps never even heard of in some cases!

When this thime comes, some people are at a loss as to what new exercise they should do.

They simply run out of fresh and new ideas. They're always shocked when I tell them that there are HUNDREDS of core and abdominal exercises in the exercise "handbook".

Dozens of these exercises are fundamentals and then there are HUNDREDS of subtle modifications on said fundamentals. What I'm trying to say is that is never a reason to get stale, get bored or get stuck in a plateau.

This is where I come in. Abdominal and core exercises are my specialty and I've got tons of them in my special bag of tricks. Today I'll show you some free exercises to flatten stomach.

I'm going to teach you some of the lesser-known, but highly-effective, core-conditioning exercises that you have probably never seen before. They will help you smash through any plateau like a sledgehammer through fine china!

Remember, fundamentals are important, which means you will only do these new and unique "esoteric" exercises for 2 or 3 weeks to break through a plateau. Of course, you could do them longer if you like the results. At any rate, changing your program radically to keep your abdominal and core muscles constantly guessing is one of the keys to continuous and consistent improvement.

With this approach you will not only get cosmetic results ("six pack abs") but also functional results (increased static and dynamic stability in the abs and core region, improved posture, better athletic performance and more efficient functioning of your entire body on the whole).

Free Exercises to Flatten Stomach - The Program

The program you are about to see includes some different and new exercises than what you are most likely used to. When you look at some of these exercises you may think that they don't even look like "abdominal exercises". Well, that is 100% correct! This is not an "ab exercise" program as much as it's a core conditioning program. Although believe me, you will feel those abs contracting very hard in an attempt to stabilize your body!

This program works really well as a transition program between more traditional (fundamentals-based) programs, not to mention it will be a much needed and welcome dose of variety which will relieve you of the boredom of the same old exercises you have been doing up to this point!

Free Exercises to Flatten Stomach - The "Core in Four" Workout

Free Exercises to Flatten Stomach - "Core In Four" Abs Program

A1 - Swiss Ball Lateral Roll
Body weight
60 sec
A2 - Two-Arm Pump
Body weight
60 sec
A3 - Dumbbell Arm Bar
60 sec
A4 - Swiss Ball Forward Roll
Body weight
60 sec

"Core In Four" Abdominal Exercises Instructions

Free Exercises to Flatten Stomach - (A1) Swiss Ball Lateral Roll:

Note: This exercise requires a Swiss ball and a dowel rod

free exercises to flatten stomach,

The supine lateral ball roll is a great exercise that will challenge anyone - even athletes and advanced gym go-ers.

Position: Sit on the ball and gently rollout a bit so that your trunk is parallel to the floor. The ball needs to support your head and shoulders. Your feet should be shoulder-width apart. Put a dowel rod across your chest area and grip it with your palms up.


1. Slowly slide your right shoulder blade off the ball, while keeping the dowel rod parallel to the floor and your hips in a neutral position. Don't let your hips drop! As you partially roll off one side of the Swiss ball, you will feel the opposite side of your waist and all core musculature strongly contracting in order to compensate and stabilize your body.

2. Slowly return to the mid-position.

3. Then, gently slide your left shoulder blade off the ball and hold for the 3 second count.

4. Repeat the rolls on your left and right for the designatednumber of reps

Free Exercises to Flatten Stomach - (A2) Two-Arm Pump:

free exercises to flatten stomach,

The two-arm pump develops many muscle groups, including the entire core area. It also helps you develop flexibility. The two-arm pump may look a bit like a dive-bomber push up or a yoga-type hindu push up. It's similar, but if you look closely enough, you can see that really not the same.

This movement is like a push up into a lower back extension, then the hips are lifted and then dropped. The chest is dropped to the floor, and the movement is repeated again.

Position: Lie flat on the floor with your hands flat and pointing forward next to your body at your shoulder level.


1. Gently draw your belly button in to activate the core- stabilizing muscles. Slowly push your chest upwards and arch your back with your head up looking forward and into the horizon. Your lower body should stay in contact with the floor.

2. Then, slowly push back and raise your hips towards the ceiling. At this point your head will come down and you'll be in a push up position with your pelvis up.

3. Slowly return to the first position and repeat for the designates number of repetitions.

Free Exercises to Flatten Stomach - (A3) Dumbbell Arm Bar:

Note: This exercise requires a dumbbell or solid weighted object.

free exercises to flatten stomach,

The dumbbell arm bar (or "arm bar rollover") is and exercise that improves stability in the shoulder area and is great for working on your balance.


Lie down on your back with a dumbbell in one hand. Place the other arm at 45 degrees (outward) to your body. The dumbbell arm should be pointing towards the ceiling.

1. Slowly move the dumbbell from the extended position to your side until you get to an arms length over your chest.

2. With dumbbell at arms length over your body, slowly roll over on your side. You should be rolling toward the open arm side.

3. Cross over your dumbbell-side leg, while still keeping your dumbbell arm up pointing towards the ceiling.

4. Roll back to the starting position and repeat for the deignated number of repetitions.

Free Exercises to Flatten Stomach - (A4) Swiss Ball Forward Roll:

free exercises to flatten stomach,

The swiss ball forward roll is a complex compound exercise that involves many muscles and joints. It will allow you to integrate full body movement with maintaining good form. Not that the dowel rod in the photo is not a requirement - it's being used to only to illustrate proper spine position.

Position: Set your forearms just below the top of the ball.


1. Gently draw your belly button in towards your spine to activate your transverse abdominals. This will aid in stabilizing your pelvis and lumbar reagio of the spine.

2. Slowly roll out on the ball until you are completely extended. Make sure your arms and hips move together as one. Make note of when your rectus abdominis starts to contract very strongly. This means that you have reached your stabilization threshold - do not extend any farther! Use this to determine distance and to benchmark improvement.

3. Repeat for the designated number of reps.

Free Exercises to Flatten Stomach - "Core In Four" Abdominal Workout Tips:

This routine should be done every other day, which should give you three workouts a week. Don't let the looks fool you - this program is more challenging than it appears at first glance! Remember to focus on form.

I originally designed this program for my baseball players and other athletes to improve performance and conditioning. A pleasant "side effect" they all got was better muscular development in the abdominal and waistline regions!

Since this this core program was developed for highly conditioned athletes, it was set up as a circuit (sometimes known as a "giant set"). This means all four exercises are done one after another - non-stop.

This makes it an advanced and extremely challenging program. If you're a beginner or intermediate (I'm assuming most readers are not elite athletes), you can still use this workout. All you need to do to modify adapt the workout to your abilities is rest 60 seconds between exercises.

On the other hand, if you happen to be an athlete or you're highly conditioned, then you can do this workout routine with all four exercises in a row with no rest between exercises. You need to remember, if you are a beginner, train like one. If you are an athlete, train like one. And, if you're advanced, train with advanced methods. Always individualize. Never copy!

Train hard, but train smart. Always use good form - especially on abs and core exercises.

P.S. If you have enjoyed these free exercises to flatten stomach, then you will love the workout programs in my Firm And Flatten Your Abs E-book. I hope these free exercises to flatten stomach will get you started in the right direction towards getting a firm, tight and strong midsection.


free exercises to flatten stomach,

Free Exercises to Flatten Stomach - About the Author

David Grisaffi majored in physical education and holds multiple certifications including 3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist, Golf Biomechanic, and health and lifestyle counselor.

He's also certified by the ISSA as a personal trainer and specialist in performance nutrition.

He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam.

David’s ebook, Firm And Flatten Your Abs is an online best seller which teaches you how develop “six pack abs" while improving strength, function and athletic power at the same time.

Find out more on the home page at www.FlattenYourAbs.net

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