13-simple-exercises-to-reduce-belly-fat-and-flat-stomach

Below you’ll find a list of great abs exercises, pick a few of these to create your own flat stomach workout. Remember, you should mix up these exercises regularly to keep challenging your body and continue progressing:

Stir the pot

Stir-the-pot

For this exercise you will need a Swiss ball. To begin, kneel down with your feet resting on the floor and lean with your forearms on the Swiss ball. Use your forearms to roll the ball in a circular stirring motion while keeping the rest of your body stable. The uneven surface of the Swiss ball makes this exercise good for your core fitness and stability too. Once you feel like you have mastered the technique, try making larger circles with the ball or complete the movement with only your feet resting on the floor.

This abs exercise will effectively work your internal and external obliques alongside other key abs muscles.

The Plank

The Plank

To complete this exercise lie flat on your stomach and place your forearms on the floor. Then, press down with your forearms and push your self up – using your toes as support – until your head, neck, back and legs are all in a straight line.

This is an excellent flat stomach exercise because it strengthens your inner core muscles, upper and lower abdominal muscles and burns more calories in comparison to other abs exercises, such as sit ups. This is because to do the plank you have to engage the muscles in your legs, arms and back too.

Boat pose

Boat pose

If you want to try a challenging flat stomach exercise you should introduce the boat pose to your workout. Doing this yoga pose regularly will quickly help you reach your goal of a flat stomach. To begin, sit on the floor with bent knees. Lean back slightly and then bring your legs up and straighten them until your body forms a V shape. Your arms should be stretched out and parallel to one another. Keep your palms facing inwards. Remember to engage your abs muscles whilst doing this exercise and keep your stomach relaxed and flat.

This is a fantastic abs exercise because it targets and strengthens your core muscles and improves balance.

Mountain Climbers

Mountain Climbers

To perform this exercise place both hands on the floor in front of you, about shoulder width apart (as if you are about to complete a push up.) Then using your toes to push off, pull your right leg forward and extend your left leg back. Keep on your toes throughout the exercise, alternating between each leg for the desired number of reps. Your upper body should not move during the exercise.

To increase the difficulty, speed up your steps once you are comfortable with the technique, or you could add extra height using a medicine ball to work the arms and your balance. As well as getting a decent cardiovascular workout when doing Mountain Climbers, you will also work your abs as this exercise requires you to engage your core.



Medicine Ball Slam

Medicine-Ball-Slam

For this exercise, you will need a non-bouncing medicine ball. Using both hands, lift your medicine ball above your head and place your feet shoulder-width apart. Your knees should be slightly bent. Now, explosively bring the ball down, bending at the waist and throw it at the floor. Try to get into a rhythm so that you can catch the ball once it has hit the floor. During this exercise you should not lose your balance or posture. If you do, it might be because the medicine ball you are using is too heavy.

The medicine ball slam is a total body exercise that strengthens your core stability and will help you to tone up your stomach.

Bicycle Crunch

Bicycle Crunch

This exercise is a must if you want a flat stomach. To begin the Bicycle crunch, lie on your back. Place your palms beneath your head and lift your legs until they are positioned at a 90-degree angle. Keeping your right hand on your head, twist your body, bringing your right elbow towards your left knee. Alternate your limbs, bringing your left elbow toward your right knee. To get maximum results this exercise should be executed slowly.

The bicycle crunch is a great exercise to include in your flat stomach workout as research has shown that the exercise works all of the major abdominal muscles.

Skipping

Skipping

As well as doing abs exercises, if you want a flat stomach you should try to incorporate some cardiovascular exercises into your workout. Although running, cycling and swimming are all excellent forms of cardiovascular training, skipping is useful in this instance because it can be performed indoors with your other abs exercises. Skipping for fitness requires the correct technique: you only need to lift your feet a few centimeters off the ground each time the rope passes and ensure your heels don’t touch the floor. Also, make sure you turn the rope with your wrists, rather than using your whole arms.

Skipping works your transverse abdominis, rectus abdominis and your inner and outer obliques. It is essential to include cardiovascular training in your flat stomach workout, as it will help you burn calories and lose weight alongside helping you to tone your abs.



Crunches

Crunches

Nothing burns stomach fat easier than crunches. Crunches, according to some fitness experts, occupy the top rank among fat-burning exercises. It is high time you start including abs-crunching exercises to your daily routine.

Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.

If you are a beginner, start doing crunches 10 times per set. Each day, you must accomplish two to three sets of crunches. Check out the video above for a detailed guide on how to do crunches.

Twist Crunches

Twist Crunches

Once you are familiar with regular crunches, you can modify the basic crunch to have a more effective and results-oriented tummy exercise.

Twist crunches are like your regular crunches. But in twist crunches, you have to lift the right shoulder towards your left, keeping the left torso on the ground.

When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. Check out the video above for more details on how to do twist crunches.

Rolling Plank Exercise

Rolling-Plank-Exercise

The rolling plank trains your body muscles around the abdomen, hip and lower back. Position yourself on the mat or on the floor with the knees as well as elbows resting on the ground. Keep the neck aligned with the spine. Look forward. Then lift the knees up and support the legs on the toes. Contract the knees and keep your breathing normally. This is what you call the plank pose. Stay in this position for 30 seconds. Now, begin moving to and fro for about 30 seconds.

This is what you call the rolling plank exercise. Lie down on the mat or floor sideways. Support your body on right elbow and right leg. The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.

Repeat with the other side too.

While in this posture, you can lift the leg placed on the top and bring it back again. This would make for a more effective exercise as it is not only for the abs but also for your thighs and hips.

Bicycle Exercise

Bicycle_Exercise




Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.

Walking

Walking

Cardio is one of the best ways to burn your calories and lose unwanted flab from the body. Walking is one of the first cardio exercises you should have as it is a good and effective method to burn away that belly fat. If you implement a healthy diet plus walking at a good steady pace for about 30-45 minutes four to five days every week or more, you will soon witness a change in the weight. This low-impact exercise can increase your metabolism and heart rate. It has a decreased risk of injuries and is regarded to be an efficient workout for beginners.

Jogging

Jogging

If you are not into running, try jogging. Research shows that jogging is better at breaking down unwanted belly fat when compared with weightlifting. This is a good form of aerobic exercise that is useful for fighting fat and staying fit.
ASICS Women’s Gel-Flux 4 Running Shoe

Runners looking for a smooth ride from start to finish will experience a spring-loaded ride with plush underfoot comfort in the GEL-Flux 4 shoe – thanks to the guidance Trusstic system technology. The breathable mesh underlays provide a sock-like fit, design.
Buy from Amazon

Leave a Reply