7 exercises for a flat belly
01/8 Exercises to target your core muscles
Whether you accept it or not, most people begin their fitness journey with the prime motive to reduce their tummy fat. A flat and toned tummy who would not like to have it.
Having a toned midsection makes you look attractive and also improves your confidence. Another benefit of toning the mid-section is to lower the risk of the chronic diseases associated with the accumulation of visceral fat in the mid-region.
But the truth is the losing fat, particularly from this part of the body, is not that easy. As per studies, your abdomen is the last area from where you lose fat when you start exercising regularly. This process can be expeditated by including more core targeting exercises in your routine.
Here are 7 exercises targeting different muscles groups of your abdomen that would help you get a flat tummy.
02/8 L-sit
Step 1: Sit on the floor with your palms by your sides and legs stretched in front of you. Keep your legs straight and close to each other.
Step 2: Squeeze your thighs and try to lift your body while balancing your body on your hands.
Step 3: You can lean your torso forward slightly to maintain balance.
Step 3: Hold this position for a few seconds then come back to the starting position.
03/8 Jackknifes
Step 1: Lie on your back with your hands stretched overhead. Keep your hands close to your ears.
Step 2: Lift both your legs straight up at 90 degrees towards the ceiling. At the same time raise your arms straight off the floor.
Step 3: Both your hands and legs should be perpendicular to your body.
Step 4: Hold this position for a while then come back to the starting point slowly.
04/8 Bear Crawl
Step 1: Start with coming to all your fours with hips below your knees and hands below your shoulders. Your legs should be hip-width apart and arms shoulder-width apart.
Step 2: Lift your knees slightly without lifting your back.
Step 3: Take one step forward with your left hand and right leg and then repeat the same with alternating sides to move forward.
05/8 Overhead circle
Step 1: Stand straight with your feet hip-width apart and hold a medicine ball or dumbbell with both your hands above your head.
Step 2: Move the ball in a circle (starting from the left side), while keeping your spine neutral and maintaining your balance.
Step 3: Circle eight times, then do the same on the other side.
06/8 Standing side crunch
Step 1: Stand straight with your legs hip-width apart and place your hands behind your head.
Step 2: Shift your weight to your left leg, then crunch your right leg by bringing your knee up towards your left elbow (diagonally).
Step 3: Lower your right leg to return to the starting point.
Step 4: Repeat the same on the other side alternate side.
07/8 Oblique bends
Step 1: Stand straight on the ground with a dumbbell in each hand.
Step 2: Inhale, engage your core and bend your torso toward the right from your waist to move the dumbbell toward the floor.
Step 3: Bend sideways as much as you can without bending your knees.
Step 4: Pause, then go back to the starting position.
Step 5: Repeat the same with the other hand.
08/8 Side plank with leg lift
Step 1: Lie on your right side and balance your body weight on your right forearm and right foot.
Step 2: Lift your hips in the air to get into a straight line from shoulders to toes.
Step 3: Keeping your torso stable, lift your left leg without bending your knee.
Step 4: Bring your left leg back to the starting point. Try not to drop your hip while performing this exercise.
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