Flat stomachs turn heads and represent good health. Plus, a fat-free belly indicates that your body is fit and healthy. It is herculean to get rid of fat in the stomach unless one dumps their binge eating habits or unhealthy diets.
Not just bad eating habits, other reasons for additional belly fat can include food allergies, unbalanced gut microbiome, abnormal hormone levels, thyroid disease, steroid consumption, antidepressant intake, stressful life, and insulin resistance.
However, exercising needs an additional approach. Some exercises and adequate protein and carbs intake can shove off additional belly fat without losing muscle mass.
But what are those exercises? Can you perform it at your home and what additional equipment do you need to perform these flat belly exercises?
Although there are certain exercises that need equipment here we’ll discuss flat belly workouts you can perform at home without any side effects.
So, today’s blog is all about flat stomach exercises! Let’s begin!
6 Effective Exercises for Flat and Attractive Stomach
If you need a flat belly for visual appeal or to strengthen your core, the following exercise will meet your fitness goals!
#1. Scissor Leg
Scissor kicks are an excellent workout for your abs and lower back. This wonderful exercise works on the abdomen, glutes, and quads. To perform scissor legs, do the following steps:
- Lie on the floor, knees bent, feet flat on the ground.
- Lift your right leg directly in front of you and bring it down to the ground, then lift your left leg straight out in front of you at a 90-degree angle.
- Without moving your hips or shifting your weight, alternate pressing each leg down in one motion and pressing them both up again in another motion.
- Keep the hands flat beneath the hips.
Pro Tip: If you’re not able to perform longer sets while keeping your legs in the air try to take a break and put it on the ground to avoid soreness.
#2. Side Plank
Side planks work the deep spinal stabilizing muscle, quadratus lumborum. Keeping this muscle strong can help reduce your risk of a back injury.
Strengthens your core without stressing your lower back. Side planks safeguard the spine, kick away belly fat, and improve body balance.
Follow the below steps carefully to do this women’s exercise for a flat stomach:
- Get into the position where the body lies on the right side.
- Raise the body at 20 degrees from the floor with the help of the right forearm. The right forearm should be at 90 degrees to the upper arm.
- Don’t forget to lift the hips–they should make a straight line with the body.
- Move the torso towards the floor. At the same time, straighten the left arm and bring it under the body.
- Move the torso back and left arm straight.
- Do this exercise 8-12 times and repeat with another side.
Pro Tips: Side planks are a great exercise for improving your overall athletic performance and simultaneously building lean muscle, fat-burning, and core strength.
However, if you’re struggling to do the side plank, there are three main reasons: shoulder instability, core (especially oblique!) weakness, and inactive glutes.
3) Straight-legged Sit Up
Straight leg sit-ups can be a great exercise to strengthen the abdominals, hip flexors, and thighs. They are also known to help tighten your hips and decrease back pain.
This exercise plays a role in strengthening abdominal muscles and hip flexors.
Look how to do sit-ups:
- Lie on the back and open the legs crossing shoulder width.
- Think of an imaginary line emanating from your pelvic area.
- Lift the upper body as if you are touching the imaginary line with your face.
- Don’t move the legs in this process.
- Get back to the floor.
- Repeat this exercise 10-15 times.
Pro Tip: Sit-ups are great for strengthening the abdominal muscles, but if you do them correctly, you’ll get a different workout. If you want to work the lower abdominal muscles, make sure to keep your hands behind your shoulders and not behind your neck.
4) Supine Leg Circles
This position is great if you want to challenge your glutes and hamstrings; raise your legs off the floor and bring them above your hips.
Tuck your chin to your chest. Bring the legs down in a large ‘C’ shape (both feet making a circle), lower them once more, repeating for the desired number of reps.
It is one of the best tummy exercises! To do leg circles:
- Lie down on your stomach with your arms extended.
- Inhale, then exhale as you roll onto your shoulders.
- With each breath, push up off the floor just a little bit; focus on keeping your legs from bending too far as your hip rises up to meet your arm position.
- Once you feel as though you can lift your hips off the ground without bending at the knees, keep pushing yourself deeper into this stretch by exhaling and extending even further up onto your forearms.
- Perform this exercise 10-12 times.
Pro Tip: When you’re trying to work your abs, don’t forget about your legs! The best way to burn calories and tone your midsection is by doing abdominal exercises like crunches and leg lifts. With these simple and easy-to-do exercises, you can slim down your waistline in no time.
#5. Reverse Crunches
The reverse Crunch primarily works your rectus abdominis (your “six-pack”).
The Reverse Crunch takes the strain off your neck, belly, and spine by utilizing a small muscle that runs diagonally across your back – the rectus abdominis.
The Reverse Crunch is a great exercise to tone your core and improve balance during standing exercises as well. In other words, it is a powerful exercise for a flat tummy in 7 days! To do this exercise:
- Lie flat on the back and legs straight.
- Raise the legs, bend the knees, and touch your breasts with the knees.
- Take the legs back towards the floor, but keep the legs in the air. In other words, there should be a little distance between the legs and the ground.
- Repeat this exercise 10-12 times.
Pro Tip: When you first try this exercise don’t overdo it. Focus on doing each crunch with the correct form, and avoid straining your neck or back. Aim for 10-12 repetitions, and if you need to slow down to maintain good form, that’s okay too.
#6. Forearm Plank
Forearm Plank is a great exercise to strengthen the abs, legs, and core. It also strengthens your shoulders, back, and trapezius muscles and helps you stretch your arches.
It can help improve flexibility in your hips, hamstrings, and calves by stretching out your low back muscles. Also, it can be one of the most-comfy flat stomach exercises in 1 week if you have wrist or hand problems.
How to do this exercise?
- Lie flat on your stomach.
- Raise the upper body with the help of forearms lying straight against the floor.
- Raise the hips to form a straight line with the upper body.
- Remain in this position for 30 seconds and repeat this exercise 10-12 times.
- Keep doing this exercise for 5-10 minutes with breaks.
Pro Tip: Although it might seem like you’re working your arms and chest to support your body weight, arcing your back can cause pain and make you fatigued.
Performing these types of exercises regularly helps you get a flatter tummy rapidly.
Conclusion
Achieving a flat tummy isn’t rocket science. With constant dedication and hard work towards performing 10 or 7 easy exercises for a flat stomach and small waist, one can achieve the desirable body. But make sure to consume a protein-rich diet for effective results.
Last but not least, stay away from unhealthy carbs and fats. In other words, junk food will not take you anywhere near your fitness objectives.
Also, employing these flat stomach exercises in your daily workout regime helps in achieving a flatter tummy in a minimal span of time. Give these workouts a try to get a toned and flat stomach.
There are also certain ways through which you can lose belly fat without exercising. Read here to know more about How to lose belly fat without exercising.
