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Having a flat stomach is something that we all wish for, and there is no easy way to get there. Burning calories is key to having a flat and a slim stomach. Take out time from your daily routine and distribute it towards a training program to ensure that you have an active lifestyle.
Moreover, have a dedicated workout schedule that primarily focuses on the abdomen region. Keep in mind that cutting the tummy fat and achieving a flat stomach takes a while and one should be highly persistent with their workout routine.
However, along with a highly focused workout, one should also ensure a healthy diet as a lot depends on the diet as well. Cut down on fats and high-calorie diets and include foods in your diet that are rich in protein content.
Here is a list of the five workouts that you could add to your workout regime for a flat stomach.
#1 Bicycle Crunch
The bicycle crunch is a variation of the standard crunch and targets the abdomen with a larger amount of agility and precision.
Bicycle crunches strength your core, lower abdomen and the lower back. In addition, this exercise targets the obliques as the secondary muscle group. The bicycle crunch is a comparatively simple exercise and could be performed with minimal fitness equipment and by people of all age groups and skill levels.
Instructions
Step 1: Lay flat on the floor in a supine position with bent knees. Put your hands behind the head. However, take care not to strain the neck while performing the exercise.
Step 2: Move the legs such that the lower part is above the ground, which completes the initial position of the workout.
Step 3: Lift the shoulders off the ground and slowly pedal in the air. Simultaneously, move the arms such that the elbows are brought close to the knees in an alternating fashion. Meaning, touch the left knee with the right elbow and vice versa.
Perform this exercise for the required number of repetitions.
Important tip: Do not rush through the exercise, ensure a perfect motion with a slow speed. If facing difficulties, you could even rest the non-moving leg on the floor rather than suspending it parallel to the ground.
Next up: Plank.
#2 Plank
The plank not only helps in cutting down the belly fat but also tones the core and improves the overall endurance and strength of the abdomen. This simple exercise is ideal for both beginners and experienced trainers.
Instructions
Step 1: Start the exercise with the forearms and toes on the floor. The face should be towards the floor, and the whole body must rest on the forearms and the toes.
Step 2: Hold this position for around 10 seconds. Ensure that the hips do not bend towards the floor
Step 3: Relax and hold the plank position again.
Repeat the exercise for the recommended number of times.
Important tip: For added resistance and enhanced customizability, you could even try other variations of the plank such as the side plank or use a weighted vest.
Next up: Medicine Ball Slam.
#3 Medicine Ball Slam
The medicine ball slam primarily targets the abdomen area and is a great exercise for ensuring a flat stomach. Moreover, this total body exercise also targets the lower back and the shoulders.
Medicine ball: Buy Here
Instructions
Step 1: Grab a medicine ball and stand with the straight back. Ensure that the width of the feet is approximately equal to the width of the shoulder.
Step 2: Bring the medicine ball above your head with bent arms to complete the initial position of the exercise.
Step 3: Reach as back as you can and swing the arms at a rapid pace to slam the ball onto the ground.
Step 4: Catch the ball as it bounces back.
Repeat the exercise for the recommended number of times.
Important tip: Always ensure a firm grip while performing this exercise.
In addition, you could even try the one-arm medicine ball slam for improved resistance.
Next up: Squat.
#4 Squat
The squat not only targets the abdomen muscles but also targets the entire lower body for an enhanced posture and improved endurance. Body weight alone would do while performing a basic squat most of the times. However, one could even try working with a barbell or dumbbells for added resistance and improved customizability.
Instructions
Step 1: Stand straight with feet positioned at a distance that is equal to the width of the shoulder. Extend the arms in front of the face and keep them parallel to the floor.
Step 2: Push the hips backwards and slowly move the knees downwards such that the hamstrings are parallel to the floor.
Step 3: Pause for a moment and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Hold your abdomen muscles while squatting for a more targeted response. This would largely improve the chances of a tighter and a flatter stomach.
Next up: Mountain Climber.
#5 Mountain Climber
The mountain climber is a wonderful exercise that not only targets the abdomen region for a flat stomach but also works on improving the overall strength and endurance of the upper body. Like the other exercises featured on the list, this one too requires no fitness equipment and can be performed by people of diverse skill levels.
Instructions
Step 1: Start the exercise in a plank position. Ensure that the plank is solid and in perfect shape as this forms the base of the exercise.
Step 2: Pull one knee towards the chest. Then, at a rapid pace, pull the other knee towards the chest while pushing the other leg to the initial position.
Step 3: Continue this motion at a rapid pace for short bursts of time.
Repeat the exercise for the recommended number of times.
Important tip: Reduce the pace of the workout if you are finding it difficult to move your legs at a rapid pace.
Which of these exercises are you going to include in your daily routine? Let us know in the comments below!
