8 Simple Exercises for Flat Belly

: May 29, 2015
 
 
excercise
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A perfect looking bodies definitely needs a flat abdomen. Most of us face the problem of belly fat, which is the visceral fat in the mid portion of the stomach. A right combination of diet and exercise is the ideal package for trimming down belly. Simply a controlled diet with the right foods will not be sufficient. Physical movement is also of importance. Talking about physical movement it is necessary to focus and work and tone down the important muscles so that your tummy gets the perfect flat shape.
 
It is essential to understand which abdominal muscles need to be worked upon:
1. Rectus Abdominus, which is in front of the abdomen (Abs)
2. Lower abdominals, which is a pair of vertical muscles on either side of the vertical   walls of the abdomen.
3. The obliques, which are present on the sides of the upper body. These help the body to turn from side to side. This area is called as the love handles.

Exercises:

1. Crunches:

sit ups for flat belly
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This exercise, which is also known as sit-ups works on the upper abdomen and the six-pack area.
  • Lie down on the floor
  • Hold hands near the ears
  • Bend your knees
  • Keep feet on the floor
  • Lift shoulder and upper back away from the floor
  • Point face towards the ceiling
  • Exhale and hold for a second
  • Inhale as you come back to the initial position
  • Repeat the exercise 20 times
2. Crunch and twist:
Crunch and twist for flat belly

 Image Source:shutterstock
This exercise tones down the obliques and helps in giving a good waistline.
  • Lie down on the floor
  • Hold hands near the ears
  • Bend your knees
  • Keep feet on the floor
  • Lift shoulder and upper back away from the floor
  • Point face towards the ceiling
  • Twist your body from the waist and not from the shoulder and upper back
  • Try to touch left knee with right elbow
  • Untwist and go back to initial position
  • Repeat the same steps but now try to touch right knee with left elbow
  • Repeat the exercise 10 times for each side.

3. Pike and Extend:

This exercise tones down the abdominal muscles.
  • Lie on the floor and raise your legs high over the hips
  • Raise your shoulder and upper back away from the floor
  • Let your hands reach towards the feet
  • Bring arms back above your head
  • Simultaneously bring the left leg back to the floor
  • Repeat the same but when you bring arms above your head bring right leg on the floor
  • Repeat 15 times for each side

4. Front Bridge:

Front Bridge to lose belly fat
 Image Source:shutterstock
This exercise tones down core muscles and toughens the back. It is also known front blank or abdominal bridge exercise.
  • Stay in the push up position so that the elbows, forearms and toes bear the weight of the body
  • Continue breathing
  • Stay in this position for the maximum time that you can
  • Rest and repeat again for three times
  • Progressively extend the time of holding your body in the same position for long.

5.HipLifts:Hip Lifts to reduce belly fat

 Image Source:shutterstock
This exercise is basically for the lower abdomen. It strengthens rectus abdominus.
  • Lie down on your back
  • Place your arms at the sides with palms facing down
  • Put your legs up with the sole facing the ceiling and legs at a 90 degrees angle with your body
  • Don’t bend knees
  • Contract the abdominal muscle (You should feel that the belly button is being pulled inside the spine)
  • Raise your hips above the floor by a few inches with your legs still in the same straight position
  • Stay in this position for sometime
  • Bring back your hips to the original position that is back to the floor
  • Repeat the exercise 10 times

6. Crunch chop and crunch twist:

Crunches for flat belly
Image Source:freedigitalphotos.net
This exercise helps work out the obliques
  • Lie down on your back
  • Place your hands overhead
  • Put your legs up with the sole facing the ceiling and legs at a 90 degrees angle with your body
  • Don’t bend knees
  • Inhale and then exhale
  • When you exhale slowly raise your head and shoulders above the floor
  • Simultaneously open your legs
  • Let your arms chop through the open legs
  • Repeat the exercise for a period of one minute.

7. Side Plank:

Side plank to reduce belly fat
 Image Source:shutterstock
This exercise tones the deep abdominal muscles.
  • Lie on the right side
  • Let your legs be extended
  • Your hips and feet should be resting on the floor
  • Right elbow should be under the shoulder
  • Contract the core muscles
  • Raise the hips and knees above the floor
  • Stay in this position for the maximum time that you can
  • Come back to the original position
  • Now repeat the same steps for the left side.‚Äč

8. Leg Drop:
Leg Drop Flat Belly

Image Source:freedigitalphotos.net
This exercise tones the abdominal muscles.
  • Lie down on your back
  • Place your arms at the sides with palms facing down
  • Put your legs up with the sole facing the ceiling and legs at a 90 degrees angle with your body
  • Don’t bend knees
  • Slowly start lowering your legs as much as you can but they must not touch the floor.
  • Do not lift your lower back
  • Again raise your legs to the initial position
  • Repeat the exercise 15 times
A healthy lifestyle along with a healthy diet aimed at trimming down your tummy and the regular exercise regime of these few exercise will surely help you burn the belly fat at the earliest. You can take the opinion and guidance of an experienced physical trainer initially.

AUTHOR

Sarjita Pradhan

Sarjita Pradhan

Sarjita Pradhan born and brought in Mumbai has a degree in Masters in Analytical Chemistry and a wide work experience in various fields...

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