Achieving a flat stomach is hard for most of us, even those who exercise fairly regularly. The reason why it causes such a problem for us is due to the way many of us store fat, the stomach is the first place excess calories are deposited and often our traditional ways
of burning them off are not good enough at targeting our core. One of the keys to losing belly fat is targeting your core in various ways with alternating exercises. By challenging different groups of muscles, you build strength faster and burn the fat that used to take its place.
Here are some moves you can do at home to achieve a flat stomach by burning fat using your core muscles!
10+ exercises to flatten stomach:
1. The first move is called The Roll:
- You want to lay on your back,
- raise your legs to the ceiling,
- and stretch both of your arms out on the floor.
- Start by dropping your legs down,
- then pull your knees towards your chest,
- and back up to the ceiling.
2. Next start doing some Windmills:
- Return to that starting position from before of your legs up to the ceiling,
- then shift both your legs to the right, all the way until you almost touch the ground and stop.
- Pull back up and repeat for the other side.
3. Flip over into a raised push-up position and start doing some Mountain Climbing:
- Position yourself so that you have enough room to raise each leg without touching your knee on the ground.
- Raise each leg as far as you can to your chest.
4. Turn back around and have a seat, we’re going to do some Twists:
- Sit on the floor, with your knees raised, and twist your body to each side, touching the floor with both hands.
- You can do this exercise with your feet touching the ground or with them in the air for additional core engagement.
5. Next up is 1-Legged Planks:
- move back to the push-up position and begin by raising 1 knee up to your side
- holding it for 30 seconds.
- Do the same for the other leg.
6. Now, back again to laying on your back, we’re doing Single Leg Drops:
- Raise both your legs to the starting position, up to the ceiling,
- and begin by dropping one leg down and stopping before touching the floor.
- Raise that leg back up, and then drop the other.
- Keep alternating and keeping your legs straight.
7. Double Leg Circles:
- Stay in the same position on your back, legs raised to the ceiling, and start rotating both legs in the air, in the widest radius you can without slowing your movement.
- Do this rotation for 30 seconds in 1 direction and then another 30 seconds in the opposite direction.
- This will engage all of your core muscles and thighs!
Stabilization balls are excellent for trimming the abdominal area and we can use them at work or home. They cost only about $10 and are good not only for abs but for strengthening the whole body and are especially good for back extensions.
- Buy a ball that is supportive of your height as they come in different sizes.
- Lay on the ball with your upper abs and your feet securely planted on the floor.
- Put your hands behind your head and then lower your head below the top of the ball and slowly use your lower back to pull your upper body back extended and over the ball.
- Repeat 8-12 reps for 2-3 sets.
9. Reverse Sit-up:
Perform this exercise with legs straight and force your abs to work for a targeted burn that is unique to the lower abs.
- Lie flat on a smooth surface with your legs extended. Keep legs straight with your palms placed on the hips or tuck them under your buttocks, or behind your head.
- Now raise your straight legs up, using your abs to control the smooth movement, and then keep the movement going until you knees are over your chest (slightly bending your knees.
- Gently reverse the movement, lowering them back towards the floor but stop right before touching the ground.
- Repeat 8-12 reps and for 2-3 sets
10. Jack Knife Sit Ups:
This is one of the most effective abdominal exercises as it works your upper and lower abs at the same time.
- Lying flat on your back with legs extended you want to crunch your upper body up while raising your legs.
- Trying to touch your toes above your belly-button you should hinge around your bottom and slowly raise and lower
- Keeping your stomach muscles contracted, raise and lower in a controlled and smooth motion.
- Work through with 8-12 repetitions and 3 sets.
11. Stationary Sprinting
This exercise is deceptively basic, yet anything but simple to execute. If you’ve ever tried sprinting in-place, you’ll notice just how much your entire body moves around, especially your core. If you try straightening out and holding your stomach flat, you’ll begin to see why this workout is so effective.
- The way you take this workout to the next level is by utilizing a gym trainer to get your feet into some resistance bands, then repeating what you did while standing straight up.
- As you are alternating each legs and bringing them up toward your body, your core is flexing with them, providing a steady cardio burn that is efficient and challenging.
Be careful with this workout, though, doing too much can often lead to cramping, due to the positioning and strain that it can put on your back if your form starts to weaken.
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