Having a flat stomach is desirable for several reasons, including its visual appeal and as a sign of strength, but achieving it will require discipline and determination.
Fortunately, a wide variety of fat stomach exercises exist for accomplishing all three goals (fat loss, muscle gain, and ab definition). We've got you covered if the seemingly endless lists of abdominal workouts have left you feeling overwhelmed and confused.
Learn some crucial flat belly workouts that you may do on your own and some more advice that can boost your chances of getting a flat stomach by reading on.
Perform these flat stomach exercises every day to give your muscles a break and get the benefits. Alternate days of cardio and strength training. Pay close attention to any signs of neck, shoulder, or back pain while performing these flat stomach exercises.
Ankle Stretches
Anyone looking to strengthen their core should start with this exercise.
- Laying flat on your back, curve your knees to a 90-degree angle.
- Keeping your lower abs, lift your upper body off the base.
- Extend from your shoulders to your toes and wait for a count of two or three.
- Reduce your altitude gradually.
- Perform 12-18 reps across 3 sets.
Reverse Planks
Put your supporting knee on the floor for extra stability in this flat tummy workout. You can increase the difficulty of these flat stomach exercises by lowering your hips almost to the floor and then raising them back up or by raising your upper leg as high as you can.
- Position yourself such that your right forearm is under your right shoulder.
- Lean back and stack your left foot on your right one. Pull your torso in tight.
- Raise your hips so that your body is in a straight line. Lift the left arm in a vertical position.
- Carry your left arm under your body as you turn your torso towards the floor.
- To get back to the original position, rotate your torso and straighten your left arm.
- Perform 8-12 repetitions in the first set.
- Flip it over and do it again.
Bicycle Crunches
Make sure to twist your core while doing these flat belly exercises to prevent straining your neck or hips. Keep your lumbar spine firmly planted on the ground and your shoulders down and back. It is an iconic and one of the best flat stomach exercises for beginners.
- Lay on your back with bent legs and your heels resting on the bottom.
- Place your fingers together at your temples.
- To assume the starting position, pull your belly button in, raise your upper body off the ground, and bring your knees up to a point directly above your hips.
- Turn your midsection as you draw your right elbow and left knee closer together as you exhale.
- Stretch your right leg out in front of you at the same moment.
- Uphold this position for two to three counts, then exhale and return to the starting posture.
- Finally, complete the other side.
- There will be one more of these. Perform 2–3 sets of 8–18 reps.
Navasana, or the Boat Position.
This is one of the best flat stomach exercises, as it strengthens your abs, back, and spine. Maintain a long, lean spine and a wide chest as you strike this stance.
- Lean back, utilizing your sitting bones and tailbone, from a seated position.
- Raise your legs in the air.
- Stretch your arms out in front of you until they are horizontal to the ground.
- A one-minute hold is possible.
- Two or three times.
Decline Oblique Crunches
If you don't have access to a decline bench, you can perform this exercise on a flat surface instead.
- Take a nap on a sloping seat.
- Start by putting your left hand behind your head and your right hand on your left leg as you raise your upper torso.
- As you move from your right elbow to your left knee, proceed with rotating your torso to the left.
- Reduce your height to the starting point gradually.
- Finally, complete the other side.
- Perform two to three sets of 10 to 18 reps.
Burpees
Burpees are among the most intense flat stomach exercises, and they target the abdominals and promote fat loss.
- Separate your feet to a distance of about shoulder-width.
- Set yourself into a squat position, palms flat on the bottom in front of you, under your shoulders.
- To perform a pushup, simply jump your legs back.
- Jump your feet back to the starting status after completing 1 pushup.
- Jump high and hard with your arms raised.
- After touching down, return to a squatting stance.
- Make sure you complete 6-10 sets of 12-25 reps.
Additional Tips for a Flat Stomach
A flat stomach and well-defined abs are the result of a reduction in overall body fat and the development of muscle tone throughout the entire body. There are many approaches you might take, and many of them entail making quite minor adjustments to your routine.
Check out some of the tips that follow to learn how to reduce your abdominal fat. If you're paralyzed by too many possibilities, prioritize those that you're most drawn to, and that can be implemented with minimal effort.
Keep Moving
Do as much physical activity as you can, whether that's going to the gym regularly or just getting up and walking about every five minutes. Maintain a daily workout routine of 30-60 minutes.
Sleep is Crucial
To thoroughly relax and heal your body, you should get a good night's sleep. If you sleep for longer each night, you may feel less hungry and have more stamina to continue flat stomach exercises.
Keep Yourself Hydrated
Water can help you feel full and not let you crave unhealthy snacks by detoxifying your system.
Listen to Your Gut
Take care of your gut because it affects your weight, disposition, and inflammation. Pickles, tempeh, and kombucha are all great examples of probiotic foods that you should consume regularly.
Let It All Go
Enjoy a Chi Nei Tsang massage on your own time. It is said that this vigorous abdominal massage will help you let go of negative feelings, cleanse your system, and increase your vitality.
You Can Obtain a Flat Stomach by Fasting.
Intermittent fasting can assist you to lose weight and analyze your eating habits in a variety of manners.
The Right Stuff
You should prioritize eating meals high in fiber, protein, and healthy fats. Lessen your consumption of processed, sugary, and salty foods. Foods like beans, gluten, and dairy should be avoided if you tend to have gas and bloating.
Conclusion
With consistent effort and a good diet and exercise routine, a flat tummy is within reach. Within a month or two, you should begin to monitor a marked modification by doing these flat stomach exercises.
