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7 exercises for a flat stomach

4 November 2013


 


7 exercises for a flat stomach
7 exercises for a flat stomach


Reverse curl

To do this exercise you will need either a Swiss ball or a medicine ball. The Swiss ball is easier to use, so if you want a challenge and have the strength, use the medicine ball instead. To do this exercise lie on your back, holding the Swiss ball or the medicine ball between your calves and thighs. With the ball firmly between your legs, pull your knees up towards your chest and squeeze your lower abdominal muscles. You can improve your stability using your arms, by keeping them flat on the floor.

This abs exercise will help you to tone-up that troublesome lower stomach area.


The plank

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

This is an excellent flat stomach exercise because it strengthens your inner core muscles and burns more calories in comparison to 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 behind too.


Boat pose

If you want to try a tough flat stomach exercise you should opt for the boat pose. Doing this yoga pose regularly will quickly whip you into shape. 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 tones your lower-belly, which is a problem area for lots of people.   


Mountain climber

To perform this exercise get into the plank position and pull your right knee inwards towards your chest. Then straighten your leg and return to the starting position. Now, repeat the exercise using your left leg.

As well as getting a decent cardiovascular workout when doing these mountain climbers, you will also workout your abs because in order to do this exercise you have to engage your core.


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. When performing this exercise you should not lose your balance or your 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 tummy.


Bicycle crunch

This exercise is a must if you want a flat stomach. To begin, 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 then, bringing your left elbow toward your right knee.  Do not rush this exercises. To get maximum results this exercise needs to be executed slowly. 

The bicycle crunch targets your lower abs and your obliques.

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Skipping

As well as doing abs exercises, if you want a flat stomach you should try to incorporate some cardiovascular exercises into your flat belly workout. Although running, cycling and swimming are all excellent forms of cardiovascular training, skipping is useful because it can be performed indoors along with your other abs exercises. Although you have most probably skipped before, skipping for fitness requires you to work on your technique. One key thing worth noting is that you only need to lift your feet a few centimetres off the ground each time the rope passes. Also, make sure your ‘twirling’ action comes from the wrists rather than the shoulder.

Cardiovascular work is essential if you want a flat stomach because it helps you to burn calories and lose weight, which in turn will help to reveal your abs and flatten your stomach. However, skipping also works your transverse abdominis, rectus abdominis and your inner and outer obliques.

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