Flatten your tummy with these exercises

In this guide, we review the aspects of how to Flatten your tummy with these exercises, easy exercises to flatten stomach, How can I get a flat stomach in 7 days? and Can you really flatten it with exercise?

Many of my clients come to me with a common fitness goal: They want to lose fat, build muscle, and get a flatter stomach.

To get a flatter stomach, you have to be doing the right things consistently: Strength training, eating at a calorie deficit, and getting in your daily steps. If you don’t do any of those things, then you’re not going to slim down your waistline—no matter how many crunches, sit-ups, and side bends you perform.

Furthermore, a mistake that many people make with ab training is performing weighted movements. Your abdominal area, just like your other muscles, can actually hypertrophy (grow in volume) when you add extra resistance. So, if your goal is to achieve a flatter stomach, then you need to minimize the amount of ab moves you’re doing that involve weights.

Instead, the key to getting a flatter stomach is focusing on ab exercises that work on building core strength and stability. Here are four easy movements you can start doing every morning to achieve a flatter, more toned stomach. Make sure to perform this circuit three to four times in a row.

What muscles make up your abs?

What many people don’t realize is that the abs are made up of four major muscle groups: external obliques, internal obliques, rectus abdominis and transverse abdominis. And the best ab workouts target all of these areas.

The external obliques are the upper side stomach muscles, while the internal obliques are the lower outer stomach muscles. The rectus abdominis consists of a pair of muscles that start at the sternum and run down vertically. These are responsible for giving your core that “six-pack” look. Lastly, the transverse abdominis muscle runs from side to side, helping with balance. This muscle is directly under the belly button and is focused on heavily in Pilates.

Clients frequently inquire about how to tone their stomachs. The answer is to work all of these areas. So skip the endless crunches, and try this well-rounded routine that hits all the muscle groups that make up your abdominal region.

Upper Abs Exercises

Pilates ab prep

This upper-ab exercise may look simple, but it’s actually quite challenging to do correctly. Start by lying on the ground with your knees bent and feet flat on the floor as wide as your hips. Breathe into your stomach and feel the air rise into your chest; then exhale and think about tightening your upper ribs toward your hips by engaging your upper abs. Place your arms on the mat and reach your fingers toward your toes. This location is your starting position. Breathe in again, and this time, as you exhale, contract your upper abs so that your head, neck, shoulder blades, and arms lift off the ground by about an inch. Inhale as you lower down. Repeat 10 times.

Toe reach

Lying down on your back, reach your legs straight up so your feet are reaching toward the ceiling. For a modification, you can slightly bend your knees. As you exhale, tighten your upper abs, then curl your head, neck, and chest off the ground while reaching your arms toward your toes. Repeat 20 times.

Internal & External Oblique Exercises

Bicycle crunch

Lie on your back with your hands behind your head. Slowly lift your shoulders off of the floor and bend your knees at a 90-degree angle, looking at your thighs. Squeeze your abs as you twist your right elbow toward your left knee and straighten your right leg. Switch sides, twisting and reaching your left elbow to your right knee while straightening your left leg. Alternate back and forth for 30 seconds.

Alternating bicycle sit

Keep your feet flat on the ground with your knees bent, and roll down onto your back. Place your hands behind your head and pull your navel in toward your spine. Slowly curl up into a crunch and then cross your right elbow to your left knee. Lift your left foot up off of the ground as you cross, and then lower the foot as you lower your upper body back down to the ground. Repeat on the left side. Perform it five times on each side. (For a modification, you can lower down halfway with your upper body instead of all the way down onto the ground.)

Side planks

Lie on your right side, with a straight line from your head to your feet. Gently lift your upper body off the floor, resting on your right forearm. With your weight on your feet and forearm, tighten your core and lift your hips up off the ground. Your body should look like a diagonal straight line. Make sure to breathe deeply while performing the side plank, and hold the position for as long as you’re comfortable. Switch to the left side.

Lower Ab Exercises

Mountain climber

Start this exercise in a plank position. Pull your right knee toward your chest and rest your foot on the ground for a brief moment before returning it to the starting position. Then pull your left knee toward your chest. Alternate between pulling your left and right knee to your chest. For an increased workout, pick up the pace!

Pilates scissor kicks

Lying on your back, reach both legs straight up toward the ceiling. Lift your head, neck and chest off the ground as you exhale and draw your navel in toward your spine. Pull your right leg toward your head, lightly grabbing the right thigh, and lower the left leg down toward the ground. Scissor the legs and bring the left leg up as you release the right leg, lightly grabbing the left thigh. Repeat 10 times to each side.

You will feel the contractions in your lower and upper abs; if you want to strictly isolate the transverse abdominis, try this motion with your legs while resting your head, neck, and arms flat on the mat.

easy exercises to flatten stomach

There are many fitness centers to flatten your tummy. But many people don’t have time to go to fitness centers, and some can’t afford to pay that much.

You can eat well to flatten your stomach, but some of you lack the willpower to stick to the diet. It is not always possible to stop ourselves from eating delicious food. But no need to worry, here are some simple workouts that you can try at your home. So, it costs nothing to get a flat tummy!

1. Burpees can burn calories and make you stronger. There is no need for any equipment for this workout.

2. Crunches are a great exercise to reduce stomach fat and build strong abdominal muscles. Anyone who wants to get a flat tummy can perform this exercise.

3. Hindu/Judo Push-up/Dive Bombers

This exercise also helps you flatten the tummy. If you’re a beginner, you can do the exercise on your knees, moving only your upper body.

4. Mountain Climbers/Alternating Knee-ins

Mountain climbers have a significant impact on your abs. Try this exercise to flatten your tummy fast. You can do this at home without any equipment.

It serves as a core exercise and is also enjoyable. However, it may be challenging for beginners. Learn how to perform this exercise to flatten your tummy. First, you need to cycle for several months to strengthen your obliques.

8. Superman/Extended Arms & Legs Lift

Superman can help you reduce your belly. It also strengthens your lower back. No equipment is required for this exercise either.

This exercise shows the effect on your tummy as well as on your lower back. There is no need for equipment for this exercise. Try it!

How can I get a flat stomach in 7 days

If you want to make your tummy flat naturally in a week, here is the ultimate 5-step fat loss guide for you. Get details inside.

Is there anyone who is pleased and content with their bulging tummy? We don’t think there is some person who likes a fat belly, as it affects physical presence and invites a lot of chronic health diseases. Many people want their tummies to be flat, but they just don’t get enough time to focus on their fitness and tone their bodies. This program is certainly a long-term commitment for results to last, but you can flatten your stomach in just a week! If you have any important event lined up where you want to flaunt your toned stomach, try this 7-day plan for a flat tummy. Just follow some simple steps and you will see positive results within days.

Step 1: Circuit Training

Obviously, nothing is going to help you build a body other than regular exercise. To achieve results faster, you need to do something that impacts your core right after the first day. Thus, the first step toward flattening the belly is circuit training. A circuit workout is a hardcore exercise regime that will help you to build muscle and burn fat, both at the same time.

Step 2: Exercises for abdominal muscles

To lose belly fat in 7 days, you need to focus on working on your abdominal muscles a minimum of thrice a week. You must try crunches and leg raises for three sets of 20 repetitions. Along with these, do planks by holding your body in a push-up position on your elbows for at least 30 to 60 seconds for four sets.

This can be difficult for people who are new to exercising, as they may find it hard to practice it. Furthermore, those who have a fat stomach won’t get a completely flat belly in 7 days. However, there would be significant change that can only get bigger if they sustain the routine.

Step 3: Reduce salt intake

Minimize water retention in your body by reducing your sodium intake. Salt intake can cause bloating that makes your tummy look fat, whereas it is actually flat. Apart from this, eating too much salt can also result in elevated blood pressure, dehydration, weight gain and more health complications. Therefore, to lose weight and reduce your waist, avoid taking salt as much as you can. Try adding flavors to your food with other herbs and spices to satiate the salty craving without actually consuming salt.

Step 4: Balanced Diet

Let’s focus on the diet now. Indeed, it’s crucial to closely monitor your diet in order to shed a significant amount of weight and achieve a flatter stomach. Take special care of the kind of food you eat during the 7-day flat tummy process, as each day is very important to bring change in the way you look.

Step 5: Don’t take stress

If you want to get a flat tummy in 7 days, then avoid feeling stressed and anxious. Stress and anxiety are the biggest foes of a flat belly because they promote the overproduction of cortisol, a hormone that encourages weight gain, especially in the belly area. So, try to maintain a calm and positive attitude.

Conclusion

In addition to cardio, ab exercises can help you start getting rid of excess belly fat and flatten and tone the stomach area. Plus, abs are considered your body’s center of gravity and are responsible for aiding in balance and coordination. So there’s much more benefit to strengthening your abdominals beyond the aesthetic reasons.

Many people’s first instinct is to drop down and start crunching. While there is a place for crunches in a core routine, they only target one muscle group in the abdominal region. To really see results, it’s important to incorporate exercises that target all of the muscle groups that make up your core.

Abdominal exercises such as traditional crunches can help you flatten your stomach by tightening your muscles. However, they won’t help you “spot burn” any fat that’s covering up the muscle