How to Get a Flat Stomach in a Week – 8 Effective Flat Stomach Exercises

Having curves, but at the right places, is almost everyone’s desire. What’s more, everyone dislikes having belly fat, especially women, as it makes them look not so gorgeous in their summer dresses. Probably, this is one of the main reasons why flat stomach exercises have become so popular and almost everyone practices them as a ritual regardless of their exercise regime.

How to Get a Flat Stomach in a Week

The best way to lose belly fat is to be physically active. Also, when you combine physical activity with a balanced, nutritious diet you will get even better results. Although any type of physical activity is recommendable, like walking, jogging, running, etc., there are some specific exercises meant for loss of belly fat.

Crunches

Crunches are highly recommendable for toning your upper abdomen muscles. First, you need to lie down on the floor with the back to the ground and hold your hands by the ears to prevent straining your neck. Then, bend your legs on the knees with the feet flat on the ground.

Maintain your face toward the ceiling and then raise your shoulders and upper back as much as you can. While you do this, breathe out, hold your breath for few seconds, and then inhale as you go down to the starting position.

You only need 10 minutes daily for this exercise and the best option is to do it every morning on an empty stomach.

Crunches and twist

Begin in the same position as in the previous exercises. Also, you will need to keep the hands by your ears and bend your legs at the knee with the feet on the ground. Twist yourself at the waist while raising your upper body. What’s more, you can also try and touch your knee with the opposite side elbow.

Do 10 to 15 repetitions on each side.

Pike-Extend

Lie down on your back facing the ceiling and then raise both of the legs up in the air over the hips. While extending your hands toward your feet, raise the upper body and hold for a couple of seconds. When you begin to return to the starting position, extend your hands over your head and put your left leg down.

Do the same move with both legs 20 times.

Front bridge

This exercise will not only tone your belly, but it will also strengthen your core muscles and your back. First, you will need to lie down on the ground, facing the ground, and rest on your elbows. Breathe in and pull in your belly and hold this position as much as you can while maintaining your knees straight and the toes touching the ground.

Do couple of repetitions and then try to increase the duration of holding your breath for optimal results.

Hips lifting

This is a great exercise if you want to get rid of post-pregnancy belly fat. What you need to do is to lie down on your back facing the ceiling and to maintain the hands down on the ground on either side. Maintain the legs straight, while the palms of your hands are down on the ground and then push your legs up over the hips at 90 degrees.

Afterwards, raise the legs as much as you can together with the hips. Lift the hips with the strength of your core muscles, but don’t support with your hands.

Maintain this position for a couple of seconds and then relax and go to the beginning position. Do 20 repetitions.

Crunch chop

This exercise is a great variant of the traditional crunches which help in the strengthening of the core muscles and ensure a toned belly. First, you will need to lie down on your back, facing the ceiling. Extend the hands over your head and hold them together. Then, raise the legs over the hip and then raise the upper body while bringing your hands toward the legs.

Afterwards, pull the legs apart as if your hands are chopping them in between. Repeat the exercise for several minutes.

Planks

First, lie on your right side and maintain the hips and feet resting on the floor on top of each other. Your right elbow needs to be directly under your shoulder. Now, you will need to contract your core muscles and lift the hips and knees off the ground with the support of your elbow. Maintain the position for a couple of seconds or for as much as you can and then relax and go back to the primary position.

Do the same with the left side.

Leg drop move

This exercise is highly recommendable for beginners as it is very easy and effective. You need to lie down on your back and raise your legs straight over your hips. Maintain the hands toward the ground on either side.

Afterwards, drop your legs slowly to the ground without letting your lower back leave the ground.

You need to repeat the exercise 15 times.

Breathing exercises

Otherwise known as pranayama, these exercises are closely related to yoga exercises that help in the reduction of belly fat. They won’t only help you lose belly fat, but these exercises will improve your overall health by improving your digestion and strengthening your abdominal muscles.

One of the main culprits for belly fat is lack of physical activity. Hence, a sedentary lifestyle can lead to diabetes and other cardiovascular diseases. Therefore, follow these couple of breathing exercises that will help you lower the belly fat:

Diaphragm breathing

This deep breathing technique focuses on making the abdominal muscles more flexible and increases the lung capacity. You need to lie down on your back and take deep breaths.

Any type of deep breathing can be very beneficial for toning the core muscles. Moreover, the best way to lose belly fat is to sit with the legs crossed and the hands on your knees. Simply close your eyes, relax, and take deep breaths.

Mouth breathing is also very useful as it releases pressure on your abdominal muscles.

 

Along with proper physical activity, as previously mentioned, proper diet is crucial for losing belly fat. Moreover, for example, flaxseed diet is very helpful in the fight against belly fat, as well as many other flat stomach diets.

What’s more, green tea is also highly recommendable for abdominal fat.

 

Source: The Health Guide

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