Flat Stomach Exercises

Exercises to get a flat stomach

Women strive to be beautiful from head to toe. They search for methods, ways, plans, videos, and programs that work in order to make or keep themselves physically fit.


One of the desires of women is to have a flat stomach and get rid of all the belly fats. There are tons of exercises that actually work but in order to achieve success, dedication is a must for you to see and experience the best results.

Picture 1: What Women Want
Image Source: exercise.answers.com

How to have a flat stomach without any exercise? The secret is in the diet. Eat healthy. Live healthy. That way, you will have a flat stomach even without exercise or workout.

Flat Stomach Exercises by Lisa Irby

Lisa Irby is the founder of flat-stomach-exercises.com. She was a thin person with a “bump in the trunk.” She explored the ways on how to get that flat stomach that she wants and she found out the following:

  • Best Stomach Exercise: Jogging and Brisk Walking
  • Run in place for 30 seconds then jog or brisk walk for 60 seconds. Do this 5-10 times then cool down for 3-5 minutes.
  • Best Flat Stomach Book: The Truth about Six Pack Abs by Mike Geary [1]

Flat Stomach Exercises for Beginners

Butterfly Crunch

Picture 2: The Butterfly Crunch Targeting the Rectus Abdominis Muscles
Image Source: fitnessmagazine.com

Lie on your back. Put your soles together with your knees apart. Put your arms behind your head with the elbows in line with the ears. In this position, exhale while curling up 10 times. This targets the rectus abdominis muscles.

Side to Side

Picture 3: Side to Side Exercise Targeting the Oblique Abdominal Muscles
Image Source: fitnessmagazine.com

Lie on your back. Bend your knees and keep your feet flat on the floor. Put your hands on your sides. Your back should press against the floor while you lift your head and neck without disrupting their alignment. Exhale while you reach your right arm to your right foot as far as you can. Do the same on your left side. Repeat this 15 times. This targets your oblique abdominal muscles.

Front Plank

Picture 4: Front Plank Targeting the Transverse Abdominal Muscles
Image Source: fitnessmagazine.com

Starting with your hands and feet on the ground, place your forearm and hands on the floor. Lift yourself up with the balls of your feet. Keep your neck and back straight. Hips should be elevated. Contract your abdominal muscles. Stay in this position for 3 seconds. Then start again and do it 10 times. This targets the transverse abdominal muscles [2].

Flat Stomach Exercises on Ball

  • The stability ball suited for you is based on your height. If you are less than 5’1”, get an 18 in (45 cm) ball. If you are more than 5’8”, get a 26 in (65 cm) ball. If you are somewhere in between, get the standard sized stability ball which is 22 in (55 cm).
  • Before you start and after you finish this work out, it is important to warm up and cool down by marching side to side in place for 3-5 minutes. In between each exercise, do a 2-minute cardio burst. You can choose between jumping ropes, jumping jacks, or jogging in place.
  • Perform 12-15 reps of each move as illustrated below.

Reverse Crunch

Picture 5: Reverse Crunch using a Stability Ball
Image Source: prevention.com

Lie on your back with your legs on the sides of the ball. Place your arms below your head. Squeeze the ball between your lower extremities and lift the hips 3-6 inches off the ground. Meet your knees by lifting up your head and shoulders. Do this simultaneously. Hold it for a second then release.

Rock and Roll

Picture 6: Rock and Roll using a Stability Ball
Image Source: prevention.com

On your knees, place both fists on top of the ball in front of you. Roll it forward onto your forearm. Get your legs straight and stay on your feet so that you whole body is straight while your forearm rests on the ball. Stay in this position for 15-30 seconds and repeat.

Ball Curl

Picture 7: Ball Curl using a Stability Ball
Image Source: prevention.com

Sit on the ball with your feet slightly apart and arms across the chest. Gently roll it on your upper back, exhale, and then curl yourself up until the ball reaches the buttocks.

Skier

Picture 8: Skier on Stability Ball
Image Source: prevention.com

Position yourself over the ball with your hands and feet bearing your weight. Use your hands to move forward until you rest your thighs on the ball. Your body should be straight and contracted. Bend your knees and roll the ball towards the right shoulder. Hold for a second. Do the same on the left side.

Pike

Picture 9: Pike using a Stability Ball
Image Source: prevention.com

Using the same position in beginning of Skier, lift your hips up as the hand balances your body. Roll the ball towards your ankles. Hold for a second and repeat [3].

Flat Stomach Exercises after Pregnancy

Diastasis rectus is the condition wherein the abdominal muscles of the postpartum mother do not regain its previous appearance. This is common problem among postpartum mothers.

This article is going to help you get rid of your tummy problems that occur after pregnancy and delivery.

The Bridge

Picture 10: The Bridge as a Flat Stomach Exercise after Pregnancy
Image Source: redbookmag.com

Lie on your back with your knees bent and hands on your sides. Lift your pelvis. The shoulders should be aligned with your knees. Hold it for two seconds then return to idle position.

The Modified Hundred

Picture 11: The Modified Hundred as a Flat Stomach Exercise after Pregnancy
Image Source: redbookmag.com

Do the same idle position as the Bridge. Pull your abdominal muscles in. Reach your right hand towards the right ankle. Hold for two seconds then release as you exhale. Do the same for the left side.

The Flat Belly Fly

Picture 12: The Flat Belly Fly as a Flat Stomach Exercise after Pregnancy
Image Source: redbookmag.com

Lie on your back. Bend your knees and lift your legs so that it becomes parallel with the ground. Place one hand on your belly and the other one on the floor with the palm facing down. Open your legs as wide as you can while contracting your abdominal muscles. Slowly put your legs back together [4].

References:

  1. http://www.flat-stomach-exercises.com
  2. Flatter Abs in 2 Weeks accessed on http://www.fitnessmagazine.com/workout/abs/exercises/flatter-abs-in-2-weeks/
  3. McGinnis M, Shrink your Belly in 14 Days accessed on http://www.prevention.com/fitness/strength-training/2-week-belly-flattening-routine?page=3
  4. Blackstone T, 3 Moves to Target Your Post-Pregnancy Pooch accessed on http://www.redbookmag.com/health-wellness/advice/abs-exercises-post-pregnancy#slide-1

Published on by under Fitness and Diet.
Article was last reviewed on September 11th, 2016.



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