For many women, a flat stomach is a sign of good fitness. Whether you want to confidently go to the beach or simply feel comfortable in your own clothes, reducing waist circumference is the No. 1 goal when losing weight. Who onenice waistIf you want to get it in time for your summer vacation, you shouldn't delay your workout any longer. Luckily, we have collected the 10 best exercises for a flat stomach here, which are also great for home workouts. So no more excuses!
To get a flat stomach, you don't just have to...Tighten abdominal muscles, but also burn the fat around the stomach. The most effective exercises for a flat stomach are those that have a high intensity and engage both the rectus and oblique abdominal muscles. The perfect abdominal workout consists of several exercises that train your stomach and core. So you can't ignore the different variations of the crunch and variations of the plank exercise.
If you do these exercises regularly, you can get the flat stomach you want in just a few weeks. Regularly means that you have to train at least three times and a maximum of six times per week.
The top 10 exercises for a flat stomach
Here you will find the best exercises for a flat stomach that do not require any equipment. They are suitable for both women and men and the only thing you may need is a fitness mat.
Toe Touches
We'll first show you some simple exercises for a flat stomach. The first exercise is the toe touch crunch or also known as the tiptoe abdominal press. It is perfect for beginners who want to build strong core muscles.
- Lie on your back, lift your feet and place your legs at a 90 degree angle.
- Tighten your lower abdominal muscles as you lift your upper body off the mat.
- Bring your hands to your toes and pause at the top for 1-2 seconds.
- Slowly lower yourself back down.
- Do 1-3 sets of 12-18 reps.
The classic plank
One of the best exercises you can do for your core is the plank. It helps improve your posture by building isometric strength. The forearm support tightens and strengthens the muscles of the abdominal region and supports the spine. Advanced users can tooother variations of the plank exercisetry to get a flat stomach.
- Get on the floor in push-up position.
- Place the weight on your forearms while bending your elbows.
- Form a straight line through your body from shoulders to ankles, draw your belly button into your spine and hold the position for some time and relax. At first, you may only be able to hold the pose for 8-10 seconds. Don't worry, this will increase if you keep doing this.
- Repeat the exercise 5-6 times.
Side plank with twist
The side plank isthe ideal exercise for the lateral abdominal muscles, without which you cannot get a flat stomach. For additional support, you can lower your bottom knee to the floor. To increase intensity, raise your top leg as high as possible or do hip dips by lowering your hips almost to the floor and then rising back up. You can find further variants of the exercisein this article.
- Lie on your right side with your right forearm below your shoulder.
- Straighten your legs with your left foot on top of your right. Tense your core.
- Raise your hips so that they form a straight line with your body. Raise your left arm straight up.
- Rotate your upper body toward the floor and bring your left arm under your body.
- Rotate your torso and extend your left arm to return to the starting position.
- Start with one set of 8-12 reps.
- Repeat the exercise on the other side.
Bicycle Crunches
When doing this exercise, be sure to rotate your torso and avoid pulling your hips or straining your neck. Place your lower back on the floor and pull your shoulders away from your ears.
- Lie on your back with your knees bent and your heels flat on the floor.
- Interlace your fingers at the base of your skull.
- Get into the starting position by engaging your core, lifting your upper body off the floor and lifting your knees so they are directly over your hips.
- As you exhale, rotate your torso as you bring your right elbow and left knee toward each other.
At the same time, stretch your right leg and lengthen it. - Hold this position 1-2 times before inhaling and returning to the starting position.
- Then do the other side.
- This is a repeat. Do 2-3 sets of 8-18 reps.
Russian Twist
If you want a flat stomach and a stable core, you can't ignore this exercise. The rotating movement trains not only the straight abdominal muscles but also the lateral abdominal muscles and the back extensors. If you want to make the Russian Twist more intense, you can try different variations of the exercise with weights.
- Sit on the floor, lift your feet off the floor (for beginners, you can lean on your heels) while keeping your knees bent.
- Straighten and keep your spine straight at a 45-degree angle to the floor so that your torso and thighs form a V shape.
- Stretch your arms straight forward and interlace your fingers or clasp your hands together.
- Using your abdominal muscles, twist to the right, then back to center, then to the left.
- This is 1 rep. Do 2 to 3 sets of 8 to 16 reps.
Reverse Crunch
The reverse crunch is one of the best and most effective exercises for a flat stomach. This is how it is done:
- Lie faceup on the mat with your knees bent at a 90-degree angle and your feet flatstand on the ground. Hold your arms at your sides with your palms facing down.
- Breathe out and tense your core. Lift your feet off the floor and lift your thighs until they are vertical. Keep your knees bent at a 90-degree angle throughout the movement.
- Pull your knees toward your face as far as possible without lifting your mid-back off the mat. Your hips and lower back should lift off the floor.
- Hold the position for a moment and slowly lower your feet back towards the floor until they reach the floor.
- Perform at least 10-12 repetitions. Start with one set and increase the number of reps and sets as you get stronger.
This exercise builds core and spinal muscles. Lengthen your spine and expand your chest throughout the pose.
- While seated, lean back on your sit bones and tailbone.
- Raise your legs in the air to form a V shape.
- Extend your arms forward so that they are parallel to the floor.
- Hold the position for up to 1 minute.
- Repeat the exercise 2-3 times.
Mountain Climber
Mountain climbers are a great way to get your heart rate up while working the entire body. You will feel this exercise in your chest, arms and abdominal muscles. In addition, the back, hips and legs are trained. Move slowly and with control, focusing on using your own resistance as you move your legs.
- Get into a high plank position.
- Keep your body straight as you pull your right knee toward your chest.
- Return it to the starting position.
- Alternate between the right and left legs.
Burpees
The burpee is also one of the most effective exercises for a flat stomach. This exercise is very intense, trains the core and also helps burn fat.
- Stand with your feet shoulder-width apart.
- Squat down and place your palms on the floor in front of you, directly under your shoulders.
- Jump your legs back to get into a push-up position.
- Perform 1 push-up and then jump your feet back to the starting position.
- Raise your arms whileexplosive jumpover the head.
- After landing, lower yourself back into a squat position.
- Do 6-10 sets of 12-25 reps.
Standing side crunch
Standing exercises can also target the abdominal muscles and help achieve a flat stomach. Here is one of the best of them:
- Stand with your feet shoulder-width apart, your hands behind your head and your elbows extended to your sides.
- Shift weight onto left leg and lift right knee toward right elbow.
- Tap your right foot on the ground and stand tall to return to the starting point.
- Perform 15 reps and then switch sides.
How long does it take until I start seeing results?
Especially in summer, every woman would look forward to the perfect beach body for her summer vacation. However, the time it takes to achieve a flat stomach is different for everyone. It depends on a number of factors, including your body fat percentage.
You may start to see progress after just a few weeks of regular exercise, but it may take a few months to a year to achieve the desired results.
Remember to focus on the big picture – your health! – and make as many positive changes to your diet and exercise as possible.
