By Chisom Ibemere
Flat stomach may be a fitness goal for most people and can be achieved by engaging in exercises that burn fat, tone the core, and build muscle such as planks and leg raises.
Below are flat tummy exercises that can help strengthen and tone your abdominal muscles:
1. Plank:
Planking is an excellent abdominal and core exercise with numerous benefits such as strengthening the core and more importantly, helps to stabilize, balance, and power the body during just about every other activity.
Steps: Start by getting into a push-up position, then lower yourself onto your forearms. Your body should be in a straight line from your head to your heels. Hold this position for 30-60 seconds, engaging your abs and breathing deeply.
2. Bicycle crunches:
The bicycle crunch is an effective exercise for the abs. It works not only the upper ab muscles, but also the deep abs and the obliques, or the ab muscles found on the sides of your torso. It is great choice, no equipment and beginner’s level exercise for the core and can be done everywhere.
Steps: Lie on your back with your hands behind your head. Lift your legs off the ground, bent at a 90-degree angle. Bring your right elbow towards your left knee while straightening your right leg. Repeat on the other side, alternating for 10-15 reps.
3. Russian twists:
The Russian twist is a great exercise for the core building and shoulder strength. It takes a lot of effort and stability to achieve.
Steps: Sit on the ground with your knees bent and feet lifted. Lean back slightly, balancing on your tailbone. Twist your torso to the right, then to the left, while keeping your core engaged. Repeat for 10-15 reps on each side.
4. Mountain climbers:
Mountain climbers helps to build cardio endurance, core strength, and agility. You incolve several muscle groups with mountain climbers.
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Steps: Start in a push-up position with your hands flat on the ground. Bring one knee towards your chest, then switch legs quickly, simulating a running motion. Do this exercise for 30-60 seconds.
5. Reverse crunches:
Reverse crunch is a great exercise which involve the entire length of the rectus abdominis muscle (the six-pack muscle) to the deep lower abs.
Steps: Lie on your back with your knees bent and feet flat on the ground. Place your hands beside you or under your glutes for support. Lift your hips off the ground, bringing your knees towards your chest. Lower them back down without touching the ground and repeat for 10-15 reps.
6. Side plank:
The side plank exercise is known as one of the easiest ways to work the two layers of muscle along the sides of your core called the obliques. These set of muscles are helpful during rotation and bending and they also play a role in helping to protect the spine.
Steps: Lie on your side and prop yourself up on your forearm, with your elbow directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from head to toe. Hold this position for 30-60 seconds on each side.
7. Leg raises
A leg raise is also known as leg lift or leg lowering exercise. It is a core exercise you do when lying on your back and involves lifting and lowering your legs in a controlled manner. Leg lifts are a very effective core exercise.
Steps: Lie on your back with your legs extended and arms by your sides. Lift your legs off the ground, keeping them straight, until they are perpendicular to the floor. Slowly lower them back down without touching the ground, and repeat for 10-15 reps.
8. Pilates scissors
Pilates scissors exercise challenges the control around our pelvis and hips with reciprocal movements of the legs. It engages the body’s anterior oblique sling which is important to maintain stability at the pelvis, as well as working on strengthening of the lower abdominal muscles. It is great for walkers or runners with lower back pain.
Step: Lie on your back with both legs extended towards the ceiling. Lower one leg towards the ground while the other leg stays lifted. Switch legs, scissoring them up and down in a controlled motion. Repeat for 10-15 reps on each side.
Engaging and combining these exercises with a balanced diet and regular cardio workouts may contribute to a flatter tummy over time.
