It can be difficult to lose belly flat. We all agree with this, don’t we? Either we lose the inches very slowly or we do not lose inches at all. Either way, we feel demotivated and start believing the fact that maybe we will never get a flat stomach. Well, that is not true. Belly fat is stubborn. It is the way it is because it acts as a security in times of energy deficits as your body gets energy from the fat stored in your mid section. Not only that, your hormone and metabolism plays an important role as well.
Crunches
But, it is not impossible to get flat stomach. It can be slow and steady but it is definitely possible if you choose the right exercise regime and diet plan.
Let us look at some points that we must remember before we get on with the exercises:
a) Have food high in protein and fiber and try to limit your calories. The protein will help you give a boost to your metabolism and limit your hunger pangs whereas the fiber will help you flush out all toxins out of your system.
b) Stay hydrated and drink as much water as you can. In case you want to add a degree of variation, green tea is good, too.
c) Do not take your ‘sleep’ lightly. Sleep is very important and believe it or not, it enhances your fat-loss process.
d) The amount of fat you have in your mid section is directly proportional to the overall body fat. Hence, if you make efforts to lose overall body fat, you will lose fat in the mid region, to a certain extent. But for this, you will have to understand the amount of body fat that needs to be done away with. You can then make a schedule for your self accordingly.
e) Losing weight is not synonymous to losing fat. You might lose your muscles if you choose the wrong exercise and diet regime. Be informed and aware.
f) Cardio is a must. Do 45 minutes of cardio, 6 days a week.
Let us look at some flat stomach exercises that will help you reduce belly fat:
Exercise #1
Toe Taps
Instructions:
Step 1: Lie down flat on the floor and extend your legs in front of you. Place your palms under your hips.
Step 2: Bend your knees and lift your legs up such that your thighs are at a 90 degrees angle with the floor and your calf is parallel to the ground.
Step 3: While maintaining the bend, lower your right leg towards the floor and gently tap the ground with your toes. Lift it back up to get in the tabletop position and repeat for the other side. This makes 1 rep.
Do 2 sets with 20 reps each.
Exercise #2
Reverse Crunches
Instructions:
Step 1: Lie flat on the floor and get on the tabletop position. Keep your arms by your side.
Step 2: Keep your shoulders and head on the floor and pull your knees towards your chest by lifting your lower back and hips off the ground. Keep your knees bent and use your arms for additional support.
Step 3: Lower it back down and repeat.
Do 2 sets of 25 reps each.
Exercise #3
Plank Jumps
Instructions:
Step 1: Get in the plank position with your palms and toes on the floor, your wrist under your shoulders and your body aligned in a straight line from your head to your toes.
Step 2: Now, engage your core and hop forward to bring your toes to your left. Push your toes back to get in the initial position.
Step 3: Next, hop forward to bring your knees towards your chest. Push your toes back to get to the initial position. Repeat for the other side.
Do this exercise for 2 minutes.
Exercise #4
Mountain Climber
Instructions:
Step 1: Get in the plank position with your palms and toes on the floor, your wrist under your shoulders and your body aligned in a straight line from your head to your toes.
Step 2: Bend your left knee and pull it towards your chest.
Step 3: Push it back to the initial position and repeat it for the other side. This makes 1 rep.
Do this exercise for 2 minutes.
Exercise #5
Deadlifts
Instructions:
Step 1: Hold a dumbbell in each hand and stand with your feet hip width apart. Place your arms in front of your legs and make sure that your palms face your body. Maintain a slight bend in your knees.
Step 2: Keep your chest up and bend forward so as to lower the dumbbells towards the floor. Keep it in line with your legs. Go down until you reach the mid of your shin area.
Step 3: Get back up to the initial position and use your hamstrings and glutes in this process. Repeat.
Do 2 sets of 10-12 reps each.
Exercise #6
Russian Twists
Instructions:
Step 1: Sit on the floor and bend your knees to place your feet flat on the floor.
Step 2: Lift your feet off the floor and bend your upper body back, slightly, such that you are sitting on your hips.
Step 3: Twist your torso to the left and get back to the initial position. Do the same for the other side and make sure that you do not curl your back.
Do this exercise for 2 minutes and do quick motions.
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