If your stomach is a real problem for your self-esteem, you're not alone. Many people suffer from abdominal obesity, and the average waist reaches 99 cm! The fat in the abdomen not only spoils the appearance and reduces self-confidence. It also causes serious damage to health and requires special attention.
Despite the fact that much power and energy are spent fighting for a flat stomach, many people are far from achieving the desired result. Maybe we should try some new workouts?
If you want to be a beauty with a flat belly, you're going to enjoy the exercises that we've gathered especially for you. Simple but very effective, they will force each of your muscles to work. All the exercises require nothing but your own weight to make your muscles work and accelerate the fat burning even after the session.
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.
#2. Toe Touches
- Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
#4. Reverse Crunch
- Lie flat on an exercise mat on the floor. Extend your legs fully and place your hands palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. Continue the movement until your knees are touching your chest, or as far as comfortable. Hold for a count of one.
- In a controlled movement, return your legs to the start position, exhaling as you do so. Repeat.
#5. Oblique Crunches
- Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
- Pause and feel the contraction in your obliques then slowly return to the starting position.
#6. Windshield Wipers
- Lie on an exercise mat, keeping your back flat with no arching of the spine. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
- Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
- Pause briefly, then rotate to the other side without pausing in the start position. When you have rotated to both sides, that is one repetition. Repeat for the desired number of repetitions.
#7. Modified Pushups
- Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
#8. Hindu Bombers
- Place your hands flat on the floor shoulder width apart. Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.
- Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position.
- As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor. As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you.
- Slowly inhale and push through your arms to return to the start position. Repeat.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.