Contrary to the popular belief, you can attain a flat stomach with easy exercises. Flat stomach results when by burning calories, you reduce overall percentage of body fats to reveal the abdominal muscles. Besides fat loss, strengthening and toning of abdominal muscles is necessary. The ideal flat stomach exercise routine should strengthen the upper abdominals, lower abdominals as well as the obliques to produce an overall toned look. Also exercises should stretch the abdominal muscles to produce a lean look.
Easy Exercises for a Flat Stomach
Cardio exercises like running, jogging etc help achieve a flat stomach, due to the burning of calories.
Run for a flat stomach
2. Strength Training
Strength training exercises like squats, lunges, shoulder press etc build muscle mass. This increases the body’s metabolic rate, burning more calories even when the body is at rest.
Lunges with weights- effective for flat stomach
So, though it may appear that strength training has nothing to do with flat stomach, it is not true.
3. The Right Posture
This is one of the easiest exercises for getting flat stomach because it is not an exercise at all. Always be aware of your posture and do not let the spine stoop. Keep your abdominals lengthened and suck in your stomach while sitting, standing and walking. The muscles are then continuously engaged and will eventually flatten the stomach.
4. The Seated Crossover
Sit straight on the front edge of a hard wooden chair, with feet flat on the floor. Keeping the spine erect, move your hands straight down and grasp the front edge of the seat of the chair. Exhaling, raise your knees towards the chest and simultaneously, move your arms upwards too.
Hold for 2-3 seconds and lower the legs as you inhale. This easy exercise strengthens and tones the upper abdominals (rectus abdominus).
5. Abdominal Vacuum
This exercise works the obliques. You can do this standing, sitting, lying or kneeling down. Inhale. Slowly exhale, at the same time, pulling your belly button towards the spine.
Abdominal Vacuum standing
Abdominal Vacuum – other positions
The idea is to exhale out all the air, creating vacuum in the abdomen.
6. Leg Raises
Leg raises work the lower abdominal muscles. Lie flat on the floor. Raise one/ both legs and lower them.
Do not touch the floor and raise the leg again.
7. Bicycle Exercise
This is one of the most effective exercises for flat stomach because it engages all abdominal muscles simultaneously. Lie flat on the floor, with arms behind the ears. Bring up your knees in a 45 degrees angle.
Begin a bicycle pedaling motion with the legs and twist your upper body, so that your right elbow comes in contact with the left knee when it comes up and vice-versa.
8. Opposite Arm and Leg Raise
Start on all fours. Extend the right hand straight in front of you. Simultaneously, extend the left (opposite) leg behind you and hold the pose. This posture stabilizes your core as it requires you to balance on one hand and one leg, strengthening the abdominal muscles.
Also, it stretches the abdominal as you reach out with your leg and hand, creating long muscles and a lean structure.
With the above mentioned easy exercises at your behest, you will be on your way to getting a flat stomach.