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Many of us have a single goal when it comes to dieting and working out: getting a flat stomach. Yes, cardio exercises like walking, swimming, running, cycling etc. are all very important but the progress can be slow and time taking. So why wait?
We have some exercises listed for you that can quicken the process of getting a flat stomach. However, dieting remains important throughout the process. Proper exercise and diet can help you achieve the flat board abs that you have been longing for. This routine will give you some valuable ab exercise tips and if you are consistent, you will surely see the difference.
#1 Planks
This is an extremely common one yet no one can doubt its effectiveness. This is an exercise for your core and abs and there is a particular way of doing it.
Instructions:
Step 1: Get down on the ground in the push-up position.
Step 2: Bend your elbows and place your forearms on the ground. Your body weight must be on your forearms and toes.
Step 3: Engage your core and hold your body in a manner such that you form a straight line from your ankles to your head.
Step 4: Hold for 30 seconds and relax. Repeat after a 10 seconds break.
Important Tip: Ideally, you must do 3 minutes of this exercise. However, you might take some time to get the stamina required for it. Do not give up and continue.
#2 Reverse Crunch
You can do the regular crunches as well but this one is slightly different and does need some elaborating. Incorporating the regular crunch in this regime is advisable.
Instructions:
Step 1: Lie flat on the ground and bend your knees to keep your feet on the floor.
Step 2: Keep your arms by your side with your palms facing downwards.
Step 3: Slowly, lift your feet off the ground without breaking the bend.
Step 4: Lift your hips off as you keep lifting your legs up higher.
Step 5: Stop when your knees start pointing to your face.
Step 6: Hold for 1 second and come back to the initial position.
Do 2 sets of 10-15 reps each.
Next up: V Sit-up and The Boat Pose
#3 V Sit-up
Instructions:
Step 1: Lie on the floor, keep your back straight and arms by your side. Stretch your legs out.
Step 2: Extend your arms behind your head and keep them straight.
Step 3: Engage your core and keep your lower back on the ground. Note, do not form an arch.
Step 4: Slowly, lift your legs and arms off the ground and rise up so as to touch your toes with your fingertips. In order to balance yourself, do a slow motion.
Step 5: Raise your legs and arms in a way so as to make a V. In case this is difficult, you can raise your hands straight and keep them at your shoulder level.
Hold for 1-2 seconds and relax.
Important Tip: Do 2 sets of 15 reps each of this exercise and remember to engage your core throughout the exercise.
Next up: The Boat Pose
#4 The Boat Pose
Instructions:
Step 1: Sit on the ground and bend your knees. Keep them together.
Step 2: Lift your feet to the level of your knees and straighten your legs.
Step 3: Extend your arms to the side of your hips and keep your back straight.
Step 4: Slowly balance the weight of your body on your tailbone and engage your core.
Step 5: Return to the initial position and repeat.
Important Tip: Do this exercise four times, 15 seconds each. Take breaks in the middle as this is an advanced level exercise.
Next up: Flutter Kicks and Superman
#5 Flutter Kicks
Instructions:
Step 1: Lie on the floor, extend your legs and put your hands under your hips.
Step 2: Slowly lift your head and legs off the ground while engaging your core.
Step 3: Point your toes outwards. Bring one foot up. Return this foot to the initial level while simultaneously taking the other foot upwards. Repeat the flutters without letting your feet touch the ground.
Important Tip: Do this exercise for 1 minute with a 20 seconds break after 30 seconds. You might feel a pull in your neck region so take care of your posture.
#6 Superman
Instructions:
Step 1: Lie on your tummy.
Step 2: Extend both arms in front of you and both legs behind you.
Step 3: Slowly lift all your fours off the ground such that your torso region is firmly placed on the floor. Do not bend your arms or legs when they are in the air. Hold for 3 seconds and repeat.
Important Tip: Do this exercise for 1 minute and take breaks whenever necessary. Be careful with your neck and shoulder and do not overdo it.
Which of these exercises would you incorporate in your daily routine? Sound off in the comments below!
