No woman likes to have a flabby tummy or flabby obliques whether she’s had a baby or not – every woman wants a nice trim and firm tummy. The good news is that you can get a great tummy workout with a series of tummy toning exercises that will get your tummy back in shape in almost no time at all. The important part of doing flat tummy exercises is that you’re working your core muscles which will not only give you a lovely flat tummy but will also improve your posture and even your balance.
It’s also important to stay hydrated when you’re doing these exercises so drink plenty of water as you work out and it’s also important to not hold your breath when you’re doing these exercises also. And don’t forget to take a break if you feel tired or sore – over exercising can cause muscle damage that stops you from being able to work out for days or even weeks.
So to help you get that flat and toned tummy you’ve always dreamt of we’ve come up with a series of 6 of the best tummy toning exercise for women to do at home.
Tummy Exercises For Women At Home
Lay on your back with your feet flat on the floor – use an exercise mat if that’s more comfortable. Now put your hands behind your neck and raise your shoulders off the floor gently and sit forward slightly. As you do this squeeze your tummy muscles tight and then lay back gently but keeping your shoulders off the floor as you do this. Make sure when you’re doing this exercise that you don’t use your hands to pull your neck forward – your shoulders should be doing all of that work. You can also alternate between full extension crunches where you sit further forward and sets of short crunches where you only barely sit forward.
2. Reverse Crunch
Lay on your exercise mat with your back flat on the floor and put your arms out to your side at about a 45 degree angle downwards from your body. You also need to keep your head flat on the floor also – don’t try to pull it forward during this exercise. Now bring your knees close together and slowly bring both of your knees up towards your chest, inhale as you bring your knees upwards and then exhale as you’re pushing them away. Repeating this exercise slowly for maximum results and do short sets of about 10 repetitions in each session.
3. Bicycle Crunch
Again lay flat on your back on your exercise mat on your floor and place your hands behind your neck with your legs stretched out flat on the floor – making sure you’re absolutely comfortable. Now slowly raise your left shoulder towards your right knee as you pull your right knee towards your chest and then return it to its original position. Now raise your right shoulder towards your left knee as you pull your left knee towards your chest and then return it to its original position. Now repeat this movement slowly as if you were cycling a bicycle in mid air, alternating your left and right left movements as you go. Ensure that you keep your shoulders several inches off the ground during this exercise and don’t pull at your neck while you’re doing it.
4. The Plank
To get the most from the plank you need to get into position for a full body weight military push up so this means no resting on your knees when you do it. You need to have your shoulders roughly shoulder width apart, keep your back straight and tighten your tummy muscles. Now from there you need to rest your weight on your forearms so just kinda ease into this from the push up position – your forearms should be forming a “V” shape just underneath your face.
Now once you’re in the plank position you need to tighten your tummy muscles and hold that position for as long as you can. The plank is a lot tougher than it looks so don’t try to do it for more than 15 seconds to start off with. Increase your time by about 5 to 10 seconds during each separate workout session with your ultimate goal of being able to hold the plank position for 5 minutes. The plank is one of the best tummy toning exercises for women that you’ll find anywhere.
5. Side Plank
Lay on your right-hand side with your arm resting under your ribs and place your right leg on the floor and rest your left leg on top of it – your body should be in a straight line from your shoulder right down to your ankles. Now from there you need to raise your body off the floor but only using the strength of your core or tummy muscles. When you’re doing a side plank properly there should be a gap of several inches between your ribs and the floor and a clear triangle-shaped space between your ribs, bottom and the floor.
You’ll feel the side plank take effect almost instantly on your oblique muscles – the muscles at the side of your tummy where you get love handles. And guess what the side plank is great for – making those love handles just vanish! Again the side plank is a very tough exercise but is a great exercise for a flat tummy but don’t try to hold a side plank for more than 15 seconds when you’re starting off. As you keep doing this exercise your oblique muscles will develop and if you can hold a side plank for 90-seconds you’ll be doing great!
6. Scissors Kick
Once again lay flat on your back on your exercise mat but keep your shoulders a few inches from the ground behind you. Place your palms flat on the floor beside you and put your legs straight out beneath but keep your heels 6-inches off the floor. So you’re basically laying flat on your back with your shoulders and heels raised slightly off the floor.
Now keeping the rest of your body perfectly still you move your legs up and down in the air in alternate movements – like they were a pair of giant scissors. The key to getting the most from this exercise is to not let your heels or feet rest back on the floor while you’re doing it. This exercise will have your tummy muscles burning in almost no time so only do a few repetitions to start off with.
So there you have the 6 best exercises for giving you a toned and trim tummy and getting rid of those love handles and your baby belly forever.
Running is only one form of cardio but the best thing about using running for cardio is that it can be done anywhere with almost no budget – just runners, t-shirt, shorts and a bottle of water. That means you don’t need an expensive gym membership to get started and no matter where you might live in the world you can still run or at least jog on the road or in a local park or anywhere there’s a relatively flat surface or even some hills. But is there any point in running to lose belly fat? After all running is all about cardio so does it matter?
Well doing any cardio workout will boost your metabolism and when your metabolism is boosted you’re going to burn more fat off your belly and elsewhere on your body and running works really well for this because when you’re running you’re engaging your entire core too as well as your legs, back and shoulders – it’s an all-over body workout. Here’s a few tips to make sure you get the most from your running workouts to help you lose more belly fat.
1. Extended Cardio
There are a few ways to do a running workout and increasing your metabolism is usually best achieved by raising your heart rate and keeping it raised for your entire workout. Now this means that you obviously need to pace your longer runs to make sure you’re not tiring out too fast. Ideally your heart rate should be at about 80% of maximum for 20 or more minutes while you’re jogging or running slowly.
2. HIIT (High Intensity Interval Training)
To mix things up with your extended running cardio sessions you’ll also need to include some sprints in your workout equation. You don’t need to sprint for miles and in reality shorter sprints actually work better for overall loss of your belly fat. You can use a stopwatch to get your sprint rights so if you’ve been jogging/running for 5-minutes then include a 30-second sprint as part of that – do this for every 5-minutes of jogging that you’re doing.
You are what you eat so if you’re eating lots of processed, fatty foods then you’re going to struggle to lose weight. Eating a healthy diet of fresh fruit, leafy green vegetables and lean cuts of beef, pork or chicken/turkey without the skin is all you need. Make sure you’re drinking at least 4-litres of water per day and keep a food diary so you can keep track of what you’re eating without lying to yourself.
4. Treadmill Vs Road
Some people prefer running or jogging on a treadmill versus running on the road or a track but you’re diluting your efforts by using a treadmill. A treadmill will give you a good workout but running outside in the real world is a better workout and you’re also getting plenty of fresh air or even rain – running in the rain is one of my favourite exercise workouts…nobody can see how much I sweat!
5. Good Equipment
Never, ever use cheap runners if you’re going to be running to lose belly fat – it’s an awful idea but in the same breath you don’t need to spend a fortune on runners either. Just make sure that you get some advice from a sports shop about the best type of runners for your running style and your weight – if you’re heavier you’re going to need better arch support.
Those 5 tips will be enough to get you outside and get you moving – the rest is up to you!
Being a member of a local gym can be a great perk for anyone and most guys join a gym with the intention of going 3 or 4 times each week and getting themselves in shape. And most guys even stick to doing that for the first few weeks and then the motivation drops off and they go less and less often and then you just wind up paying for a gym membership that you never use. Every few months you get a new burst of motivation to go and work out in the gym but sooner or later you lose your motivation and all the old “reasons” (which are really excuses) for not going to the gym crop up all over again.
So why not look at working out at home 2 or 3 times per week at least instead? You can do an intense 15 or 20-minute workout at home that can give you that flat stomach you’ve been working towards for years now. In fact doing stomach exercises for men has a lot of health benefits because all that weight you’re carrying around your middle, that spare tyre of fat, makes you a prime candidate for diabetes and heart disease amongst other health problems. To help you get started we’ve put together some of the best stomach exercises for men and these are stomach exercises for men at home who can’t or won’t go to the gym – for whatever reason.
When you’re doing these exercises start off with a goal of doing each one for 30-seconds as part of a circuit, a circuit meaning that you finish one exercise and then immediately move onto the next exercise without a break. If you find yourself struggling then take a short break of 15-seconds between each of these tummy exercises for men and then continue.
#1 The Plank
Kneel down on floor gently and get yourself into a military push up position (no knees on the floor) and from there lower your body weight to rest on elbows and forearms on the floor. Make sure you’re standing on the tips of your toes. Squeeze in your stomach muscles, keep your back straight and hold that position for as long as you can. 30-seconds is the target but if you can only manage 5 that’s fine – just keep upping your target each time.
#2 Mason Twist
Sit on your bum on the floor and raise your knees slightly towards you while keeping your feet flat on the floor. Now take a light weight of about 4Kg – 6Kg and put it to your left-hand side. Lean backwards slight so your back is at an angle to the floor. Now grab your weight and swing and twist your entire upper body to the right-hand side, touch the weight off the floor and swing back to your left-hand side. Repeat this same action for thirty seconds or as long as you can. It’s important to breathe constantly as you’re doing this exercise as holding your breath is going to wear you out a lot more quickly.
#3 Leg Lifts
Lie with your back flat on the floor or on an exercise mat and with your hands either to your side or just underneath your bum with your palms flat to the floor – your legs should also be straight out and flat on the floor also. Now raise your knees to your chest slowly and once you’ve gotten them as close to your chest as possible raise your bum slightly off the floor and push the soles of your feet directly upwards towards the ceiling. Now bring your knees back down towards your chest and extend your legs back out straight while placing your bum back down on the floor. If possible do not let your feet touch the floor at any point during this exercise.
#4 Cycle Crunch
Lie flat on your back with your legs out straight and your hands behind your head cradling it. Now slowly raise your left knee towards your right shoulder and while you’re doing that raise your right shoulder off the ground and push your right elbow towards your right knee – you’ll feel the crunch pretty quickly. Now lower your shoulder and your kneed and swap side to do the same with your right knee and left shoulder to produce a “cycling” motion. Do the cycle crunch slowly and smoothly to get the best workout from it.
#5 Mountain climbers
Kneel down on the floor with your hands flat on the floor underneath you as if you were just about to prop yourself up into a push up. Instead raise your knees off the floor as if you were just about to sprint and bring your right knees up towards your chest in a running motion. Now alternate to perform the same movement with your left knee. The type of motion you’re trying to create is as if you were running in place but bringing your knees up to your chest as you do so – from the side it looks like you’re trying to climb a wall, hence the name.
The 5 flat stomach exercises for men put together in a circuit of 30-second reps are going to give your abs a really good workout but make sure to rest or take a break if it hurts too much. To start off with do these exercises once all the way through for one single circuit and then take a rest day. Then during the next session try to do the entire circuit twice and definitely take a rest day afterwards. Also vary the order you do these exercises in to prevent muscle memory and lessening your muscle gains from the whole experience.
There are lots of different stomach exercise routines and workouts designed to target your core and they all have their own benefits and perks. The thing is though that most people rely on just doing standard sit-ups or stomach crunches to get their abdominal muscles in better shape but you also need a variety of ab exercises to not only work out your major stomach muscles like the transversus abdominis and the rectus abdominis but also all the support muscles underneath.
One of the single best ways to work out all of your core muscles including the transversus, rectus and support muscles is to use what is called an exercise ball or what’s also known as a Swiss ball or stability ball, stability ball describing what it does best of all of these. The stability ball basically forces you to exercise from an unstable, but safe, position so that your entire core is engaged all the way through each exercise by trying to keep you stable.
You’ll find these stability balls in your local gym or you can buy them online for just a few pounds each and you can use them to give yourself a really, really tough abs workout.
#1 Stability Ball Roll
Kneel in an upright position with your back straight and your stability ball directly in front of you. Now rest your forearms and elbows on the ball and allow yourself to roll forward to fully extend your abs. Breathe out as you’re rolling forward and squeeze your abs tight and then breathe in as you’re rolling yourself slowly back to your starting position. This exercise should be performed smoothly and slowly with the focus being on good form and not rushing through 20 reps of it.
#2 Squat Thrust
Kneel down on the floor with your hands flat on the floor as if you were going to get into a push up position. Now place the insoles of your feet on the stability ball and push yourself up into what is basically a plank position, with your feet/shins resting on the exercise ball. Hold the position for and squeeze your abs in and then begin to bring your knees towards your chest slowly. Once you’ve brought your knees as close as you can to your chest then extend your legs backwards to their starting position. Repeat this exercise smoothly but pretty quickly to get the most from it.
#3 Wall Crunches
Sit with your bum on the stability ball and carefully prop your legs up against a solid wall – your feet should be flat against the wall with your knees slightly bent for added balance. Now simply do your crunches from here and you’ll find that you have to work a lot harder to maintain your balance and do the crunch at the same time.
These are just our three favourite stomach exercises for the stability ball but there are dozens, if not hundreds, of other similar exercises you can do with this wonderful and simple piece of gym equipment.
You’ve waited 9-months for that little bundle of joy to arrive and now that they’re finally here you’re busy just cooing over them and taking care of them. If you’re like 99% of women you’d also love to have your pre-pregnancy figure back just as much as you love your baby – well okay obviously you’ll love your baby a lot more but the fact remains you do miss having your flat tummy right?
The first thing to note here is that you should avoid any strenuous physical exercise for the first few weeks after pregnancy and when you do decide to start exercising check with your doctor that it’s ok to do so. There’s no point in rushing into an ab workout or exercise routine if you’re just going to cause yourself an injury.
You can make the workout fun and also make it a bonding exercise by involving your baby in some of these exercises too – this gives you lots of time to make eye contact with them and build that motherly bond that little bit closer.
#1 Tummy Lift
Lie with your back flat on the floor and your knees raised but with your feet flat – just as if you were going to do a crunch. Now put your baby on your stomach with their back resting against your raised knees and hold them securely. Now raise your bum upwards towards the ceiling in a slow and smooth motion and then put it back down flat on the floor. You can maintain eye contact with your baby while doing this exercise and they’ll also have the sensation of movement which will feel like a comforting little “bounce” to them.
#2 One Arm Crunch
Again lie flat on your back with your knees raised just a little bit and your feet should be as flat as possible on the floor and place baby sitting backwards with their back resting gently against your knees. Now hold your baby steady with one hand while you put your left hand behind your own head. Now raise your left shoulder from the floor and point your left elbow towards your right knee but DO NOT come all the way up into a full crunch, you only want a small range of motion here. Repeat this exercise several times and then swap hands, while keeping your baby secure obviously.
#3 Leg Raises
This exercise is going to be done without your baby so put them back in their cot or a stroller where you can keep an eye on them. Now lie flat on your back again and this time put your hands under your lower back or just above your bum – your hands will be underneath you while doing this exercise and your legs should also be flat on the floor too.
Now raise your legs from their flat position until the flats of your feet are pointing straight at the ceiling and raise your bum just slightly off the floor. Now lower your bum and bring your legs slowly back down to their original starting position. If you can’t manage to have your feet pointing directly at the ceiling – about a 90 degree angle – then raise them as far as you can and hold them there for a count of 5 and then lower them again. You’ll get a fantastic ab workout from this exercise full stop.
These stomach exercises are ideal for any woman that wants to restore her midriff after pregnancy but just make sure that you pace yourself, breathe while exercising and obviously do a gentle warm-up and stretch before you start and a cool-down and stretch when you finish.
If you have a lot of belly fat, you are probably looking for great exercises to help fight stomach fat. If so, consider doing yoga exercises for stomach fat. Yoga is an exercise regimen that focuses your breathing and meditation, but it can also greatly help reduce the amount of fat on your body, especially the stomach. Consider these exercises for your stomach:
Cat Cow Pose
This exercise conditions the muscles in the stomach and helps increase spine flexibility. To do this exercise, start on your hands and knees. Your wrists should be under your shoulders and your knees should be under your hips. Next, inhale while you curl up your toes, drop your stomach, and look up to the ceiling. The next should be the last to move. Hold for a few seconds, then exhale, moving the toes back to the floor, round up your spine, drop your head, and look to your navel. Your back should be rounded now. Repeat this exercise for five breaths, and end by returning to your starting positions.
This exercise can relieve backaches and helps in reducing stomach fat. It also keeps the spine strong. To do this exercise, lie flat on your stomach with your forehead on the ground and have your hands under your shoulders. Trying not to use your hands and arm muscles, raise your upper body by using your back muscles, moving the head upward as you rise from the floor. When you get better at this pose, you may hold your hands to the backs of your hips, so you are not tempted to use your hands. You can do this pose as many times as you wish.
The boat pose exercise helps strengthen your abdominal muscles and you will definitely feel the burn with this exercise. To start, lie on the floor on your back completely straight. Without the use of hands, raise both the upper body and the legs until you are in a sitting position with your legs stretched out in a V-shape. The goal of this exercise is to keep the arms and legs completely straight, but in the beginning, it is okay to bend slightly to make the pose more comfortable. It gives you something to work toward, as well. Hold this pose for 30 seconds and gently go back to the starting position. Do this pose two more times.
The poses mentioned above are not cardio. It is important to get cardio into your exercise regimen as well, but these poses do help condition your abs and they are great tools to include in your training.
Getting a toned and lean stomach means doing the right exercises for a flat stomach, doing them properly, and doing them often. Many struggle with flat stomach exercises because they don’t use the right form and don’t do these exercise often enough, and don’t combine good stomach exercises with the right diet plan and with aerobic activities as well. They may not be doing the exercises for a flat stomach in a challenging way so that their muscles are worked and fat is burned.
Consider 10 exercises to get a flat stomach and how to combine exercise for the stomach with other changes to get that lean, toned look you want.
1. Crunches for a Flat Stomach
Crunches are time-tested exercises for the stomach and they work, when done properly and done often. Be sure you keep your back straight when doing crunches and lift at the shoulders, so that your stomach is working and those muscles are being toned. When you curl up in a crunch, you’re working your back and may be straining it as well; this is ineffective and one main reason why so many try crunches as an exercise for a flat stomach but fail to get results. Challenge yourself with your crunches by holding the crunch and fighting the resistance as you return to your starting position.
2. Sit-ups Are the Best Exercise
The reason that sit-ups are the best exercises for a flat stomach is that they use the entire stomach, when done properly. As with crunches, be sure you’re keeping your back straight and are using your stomach muscles to pull yourself up, and then are fighting the movement back down again. This works your muscles twice as much so you get faster results. Never try to do sit-ups quickly; the body needs to get oxygen and blood to the muscles as they’re being worked. This will give you the best results.
3. Leg Lifts for Flattening
Flat on your back, legs together, arms next to you, lift your legs just a few inches from the ground and hold them there. Your stomach will work to keep the body supported and keep your legs lifted, which is why it’s a good exercise to get a flat stomach. Remember that you only need to lift your legs a few inches from the ground; any more distance and you’re not working your stomach. Hold the position as long as you can for added challenge.
4. Scissor Sit-ups to Flatten the Stomach
As you perform a sit-up, pull one leg up to your chest, bending at the knee, and twist your body so that your opposite elbow touches your knee. Return to your starting position and switch legs. This is the best exercise for a flat stomach because the knee lifting works the lower abs while the sit-up works the upper abs. You’ll also strengthen your core and your back, and will be burning calories as you perform this movement.
5. Rolling Curl for a Flat Stomach
A favorite Pilates movement, a rolling curl works your entire abs and is a great exercise for a flat stomach. While sitting, pull your legs up to your chest and hug them with your arms. Pick your feet up off the floor and roll slightly, rocking back and forth. Your stomach muscles will support you in this movement and they’ll get flat in no time. You can even hold yourself in one position for added challenge.
6. Kettle Ball and Twist Exercises for a Flat Stomach
Twisting and kettle ball routines are good stomach exercises because they work the side muscles and help to give you a trimmed waistline. If you have a partner, sit back to back and twist to each side to hand off a kettle ball. Work on your own by twisting and dropping the kettle ball next to you. Speed does not help this exercise and may strain your back, so go slow when doing any twist exercise to flatten the stomach.
7. Swimming to Flatten the Stomach
Another favorite Pilates move is a swimming technique; on your stomach, arms stretched in front of you, legs a few inches apart, move your limbs up and down as if you’re swimming and slapping the water with your hands. When you lift your legs up off the ground to scissor kick, your stomach will work to support your body and the stretch will also work your back and sides. This is a great core movement to help build all the muscles around your midsection and to stretch your back, improving your posture.
8. Side Plank to Flatten the Stomach
The plank is a very challenging pose in yoga and one used for Pilates. To add more challenge, try a side plank. On the floor, resting on your elbows and toes, put your weight on one side and lift the opposite arm in the air. Your stomach will work harder to support your body as you do this. Hold for a count of three and then switch sides. You can also hold yourself in a simple plank position for more challenge as the stomach works to keep you upright and off the ground.
9. Lunge Twist is a Good Challenge
The lunge works the legs and back; you step forward on one foot and bend that knee so that your opposite leg gets stretched. To add an exercise for the stomach, put your arms behind your head and twist while in the lunge position; you’ll notice your stomach tensing to support you and those muscles will be worked overtime, giving you a flat stomach and a lean, toned look.
10. Leg Circles to Flatten the Stomach
Lie on the floor, arms by your side, legs together. Slowly lift your legs in the air until they are straight up, your body forming a ninety-degree angle. Move your legs in a circle one way for a count of eight, then in the opposite direction for another count of eight. Lower your legs, rest, and then repeat. Your stomach muscles will support your legs as you do this.
Remember that most Pilates movements are good stomach exercises as they work to improve the core including the abs. When searching for good stomach exercises, look for Pilates movements or those that challenge the midsection and the back. This will increase the tension in the stomach which works and tones the muscles.
Exercise to get a flat stomach won’t work if you don’t watch your diet and get regular physical activity every day. You need to burn calories so that you burn fat, and those toned muscles show through. Challenge yourself with your physical activity; if you just walk, try jogging. If you jog, add rock climbing or hiking or cycling to your routine. Go for longer times each time you’re out, even if it’s an extra few minutes. If you still struggle with exercise for stomach muscles and tightening, be more mindful of what you eat. Cut out sugar and carbs and other empty calories.
If you combine a good eating plan and lots of regular activity with the right exercises for the stomach, you’ll succeed in having the body you want.
Categories: Flat Stomach Exercises Tags: best exercise for a flat stomach, best exercises for a flat stomach, exercise for flat stomach, exercise to flatten stomach, exercise to get a flat stomach, exercises for a flat stomach, exercises for flat stomach, exercises to get a flat stomach, stomach flattening exercises
Women want flat abs as much as men do, and often will try exercises to flatten the stomach to no avail. This is often because they’re doing the wrong stomach toning exercises or are not doing them correctly and effectively. To get the flat and toned tummy you want, consider the top three stomach exercises for women, and how to perform them correctly for the best results.
he Best Leg Lifts for Toning and for a Flat Tummy
You work and tone your stomach muscles by doing more than a stomach exercise. One of the best exercise for a flat tummy is the standard leg lift; when done correctly, you’ll have a flat tummy in no time.
To perform this exercise, stretch out on your back on an exercise mat, legs together, toes pointed at the ceiling. Very gently lift your legs about three inches off the ground, and hold for a count of ten. You will immediately notice your stomach muscles tensing and tightening to balance your weight. Gently lower your legs back down, rest for a count of three, and then repeat.
When performing these stomach toning exercises, you need to keep your legs at a distance off the floor that is challenging. Lifting them too high will work your back muscles and not your stomach muscles, and not lifting them enough won’t challenge your stomach muscles. When performing exercises for the tummy, be sure you’re working the tummy even when it’s challenging and that you’re not working the back or other areas of the body.
The most effective exercises to tone stomach will use resistance in both directions, so as you lower your legs, use your stomach muscles to fight the tension going back down. This will give you twice the workout. You can also try a modified version of this when you’re sitting; tense your stomach muscles and then lift your feet off the ground, legs together. Feel the stomach muscles working to hold your legs in place.
The more often you try these exercises for stomach muscles, the better and faster results you’ll have.
Crunches at Home to Lose Stomach Fat
Crunches are one of the best flat tummy exercises for women, but they’re often done incorrectly and ineffectively, which is why many struggle to lose stomach fat when using crunches.
As with leg lifts, you need to be sure you’re exercising your stomach muscles when you perform crunches. When on your back, put your hands behind your neck for support and keep your legs straight in front of you. Lift your upper body while keeping it straight; don’t curl up as you would when doing a sit-up. You need to lift your body only a few inches from the floor.
If you don’t feel the tension in your stomach when performing crunches, you may be using your back rather than the stomach muscles. Be sure you’re holding your body straight and are lifting with your stomach muscles, not curling up your back muscles. Exercises to flatten your stomach won’t work if you use your back muscles to support yourself, so be sure you feel the movement in your tummy.
Again, you want to use the tension of returning to your starting position for the best results. A crunch that uses both forward and reverse motion is the best exercise to tone stomach since you’re getting two crunches in one. As you lower your body, fight the motion with your stomach muscles. This is one of the best exercises for stomach fat as it targets the stomach area alone.
Kettle Ball and Other Stomach Exercises for Women
A kettle ball exercise is one of the best exercises to tone stomach. You need a partner for this; you both sit with your backs to each other and twist to hand a kettle ball to them. This exercise is not about speed; go slowly to work the stomach muscles and to ensure you don’t pull your back muscles. If you don’t have a partner, you can modify this stomach exercise by holding a kettle ball and twisting at the waist, as if you’re handing it off.
Another good exercise for a flat stomach for women is a modified push-up, or what’s called a plank position in yoga. This exercise to tone your stomach will work your arms as well. Get down on your knees and elbows, your arms underneath your chest, hands clasped together. Your elbows should be in a 45-degree angle. Once you’re in this position, move your legs out behind you so that you’re straight and your body is being rested on your arms and toes. Your legs should be off your exercise mat. You’ll feel your entire stomach tense up as it holds your weight and keeps you balanced. Hold this position for as long as you can and then return your legs to the mat; rest and then try it again.
A modified swim exercise will also tone your belly and strengthen your core. While on your stomach, stretch your arms straight in front of you, and then move them up and down slightly as you move your legs up and down, as if you’re swimming with your legs and slapping the water with your hands. This stomach exercise will help improve your posture as well as tighten and tone the muscles around your midsection, and will also loosen and strengthen your back muscles. You’ll find it easier to do your other exercises to lose stomach fat when you have a strong back and core, so try this exercise as often as possible.
Remember too that the best flat tummy exercises for women won’t do anything if you don’t maintain a healthy diet and get regular aerobic exercise. Those tones muscles won’t be seen under layers of extra fat, which is also burned by aerobic exercise. Combine your best exercise to lose stomach fat with a high protein, low-carbohydrate diet and lots of regular physical activity for the best results.
When it comes to your stomach and lower tummy area, there are two things you can do to make that part of your body look great. The first is to have the right diet and exercise program so that you don’t have a lot of fat in that area. The second is to tone and strengthen those areas with exercises for lower stomach and tummy.
Lower stomach muscle exercises
Other than simply pulling your stomach in (the “scoop” movement popular in Pilates), there are no exercises that target only the lower stomach. There are plenty of exercises that are both lower stomach exercises and leg exercises, or both stomach muscle exercises and hip exercises.
The Plank strengthens the muscles of your lower stomach and lower back. To do the Plank, start on all fours, with your hands and knees on the floor. Lower your front half so that your forearms are resting on the floor, with your elbows directly under your shoulders. Then, keeping your toes on the floor, slowly extend your legs backward, as far as you can. Let your hips drop to the floor. This is the starting position. Slowly raise your hips until your shoulders, hips, and feet form a straight line. Hold the position, and then slowly lower your hips back down to the floor. Try to holding the position for at least 30 seconds. Eventually, you can work up to 3 repetitions, holding the position for up to 2 minutes each time.
The Reverse Crunch is one of the best lower tummy exercises. To do the Reverse Crunch, lie on the floor with your hands at your sides, and lift your legs at a 90 degree angle to your body. This is the starting position. Exhale, and pull your knees toward your chest by bending your knees and curling your lower body with your lower abs. Inhale, and straighten your knees while uncurling your lower body to return to the starting position. Repeat this exercise between 15 and 20 times.
Toning tummy exercises
There are many toning exercises for stomach fitness, but one of the best is the Lying Scissors. This exercise works the entire hip and buttocks area as well as the tummy, so your entire midsection is trim and toned.
To do Lying Scissors toning stomach exercises, start by lying on the floor with your hands tucked under your back, palms down. Your legs should be straight, but not stiff. Exhale and lift your right leg as high as it will go, keeping the knee slightly bent. Inhale and slowly lower the leg to the floor. Exhale and lift your left leg as high as it will go, keeping the knee slightly bent. Inhale and slowly lower the leg to the floor. Repeat this exercise for a total of 10 repetitions.
Another excellent tummy toning exercise is Abdominal Leg Lowering. This is an advanced exercise that requires you to already have enough strength in your abs to support your weight. Start by lying on the floor with your knees bent and your feet flat on the floor. Use your abs to press your back to the floor. If at any point your abs get loose or your back hurts, stop. Keeping one leg bent, straighten and lift the other leg until it is at a 90 degree angle to your body. This is the starting position. Slowly lower the leg until the foot almost touches the floor, or until just before your back starts to arch, then slowly return the leg to the starting position. Switch legs. Do a total of 2 – 3 sets of 10 – 15 repetitions with each leg.
Easy exercises to tone the stomach can be done anywhere, anytime, and can give you a flat and toned stomach in as little as three week. You need to do them properly and effectively, and also do them consistently, and if you do you may be surprised at the results you see.
First start with classic exercises to tone your stomach, including crunches and sit-ups. Be sure you do these properly; keep your back straight and use your stomach muscles to support you for both forward and reverse motions. Fight the resistance going up and coming back down; this is how toned stomach exercises work the best and how you get faster results.
Partial leg lifts also work as easy exercises to tone stomach muscles. On your back, legs together, lift them just a few inches from the ground. You’ll feel your stomach muscles working to hold them steady and keep you supported. These are very easy to perform and can even be done from a sitting position. Keep your legs straight in front of you and lift them off the ground while in a chair; keep your back straight and your posture upright for best results.
How often you do these easy stomach exercises will also affect the results you get, and when. As a beginner, start with a set of 20 of each, both crunches and sit-ups. Rest and then repeat this set, and repeat that cycle as often as you can. Do this every day for three weeks without fail so you get the results you want. If you struggle with this routine, try a set of 20 of each, twice per day. The hours in between your sets every day will give you time to rest and your muscles time to heal.
Mixing up your toned stomach exercises is also key to getting the results you want in a short amount of time. Try sit-ups and crunches one day, then crunches and leg lifts the next, then sit-ups and leg lifts, and so on. If your body doesn’t know the demands you’re going to put upon it, this keeps it working harder and more effectively.
Along with crunches and sit-ups, do strenuous aerobic activity that works the abs. This may include boxing, jumping rope, and lunges. These all need the stomach muscles to keep the body upright and supported and to keep you moving forward. Be sure you mind your posture so that you don’t use back muscles when doing any of these exercises, and pick at least one to do every day, two or more for the fastest results. Mind your diet; eat lots of protein to build muscle and cut down on your sugar intake and simple carbs, which are empty calories. Try your exercises for at least 30 minutes a day along with a proper diet and regular aerobic activity and you’ll have a toned stomach in no time.