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6 Exercises for a Flat Stomach

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A few instructions to follow to the letter

In itself, this challenge is rather simple. In truth, the hardest part is getting started! So, overcome your laziness, don’t mind moving and give yourself a few minutes each day to work your abs. Admittedly, it will take a bit of effort, but the satisfaction will be there. After 4 weeks (and even as the days go by!), you will notice a visible positive change on your belly. Trust us, it’s worth it!

  • First of all, you have to perform these 6 exercises in a row without taking a break between each of them. If you want this physical routine to bear fruit, you will have to repeat 3 sets of all the exercises. At this time, you will be allowed to take breaks, but not more than 2 minutes.
  • In terms of frequency, the exercises should be practiced three days in a row (e.g., Monday, Tuesday, and Wednesday). You are given a break the next day, in this case Thursday. Resume your routine on Friday and Saturday. Then, rest again on Sunday. And so on. Rest assured, you will quickly get used to this rhythm. But, we are counting on you not to deviate from it!
  • So, as you can see, your training should always start on Monday.  Thursday and Sunday will be your days off.
  • In addition to these exercises, you should also do a cardio workout. You can choose between running, jogging or just walking. Allow about 30 to 60 minutes each day.
  • Obviously, this makes sense, your diet will also have to be modified. On the plate, during these 4 weeks, you must banish all fatty and rich products such as bread, pasta or sugar. Focus more on poultry, fish, wholemeal bread, fruit and vegetables. Finally, from time to time, you can indulge in a few foods like nuts, fat-free meats, eggs, and dairy products.

    • We agree: you will have to compromise and follow this diet to the letter for the next four weeks. It’s up to you and your will. Because, if you make a few deviations, you won’t get the results you want. On the other hand, if you are determined to lose belly fat and give yourself all the means to achieve it, you will feel a clear difference after the fourth week.

    Remark You may probably feel burning in your muscles for the first few days. Don’t worry, this is normal, it’s even a sign that you’re on the right track! Above all, keep up the momentum, don’t give up and don’t give up on the right path. If you keep trying, you’ll achieve your goal with flying colors.

    6 Abdominal Exercises to Lose Belly Fat

    Now let’s get to the heart of the matter! Here is the training to follow during the next month to melt abdominal fat.

    Reverse Crunch

    Reverse Crunch

    Unlike the “classic crunch” which brings the torso up towards the knees, the “reverse crunch” consists of bringing the knees towards the chest to work the abdominals.

  • Begin this exercise by lying on your back.
  • Place your hands face down on the floor. Your legs should be kept upright and perpendicular to the floor for the duration of the exercise.
  • Lift your hips off the floor and bring them toward your chest. While you’re doing this, make sure to keep your legs in a straight position.
  • Take a 2-second break, lower your hips until they touch the floor.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • Scissors Exercise

    Scissors Exercise

    This is a good exercise to target the lower part of your abdominals.

  • To begin, lie down with your back to the floor. Place your arms at your sides, making sure your back is well still.
  • Next, lift your shoulders off the floor and make sure your legs don’t touch the floor (they should be slightly elevated a few inches).
  • Raise one leg, pointing it toward the ceiling. Then do the same with the other leg. Do the scissor exercise, repeating this movement about twenty times.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • Elbow-knee cross

    Elbow-knee cross

    This is an exercise that targets the lateral abdominals and helps you lose weight in general. It is particularly effective for slimming the belly and melting fat!

  • First, lie on the floor with your face facing the ceiling. Place your hands behind your head and bend your knees.
  • You should place your left ankle on your right knee and perform a movement by bringing the left knee towards the right elbow.
  • This is when your body makes a slight contraction. Then, throughout the exercise, contract your abdominals and try to stay in this position for several seconds.
  • Then, lie on the floor and remember to breathe well.
  • You should repeat the exercise for 30 seconds, before switching sides.
  • Repeat the same movements with the opposite leg for an additional 30 seconds.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • Trunk: Diagonal plank

    Diagonal Plank

    Here, the diagonal board is actually a more intense version of the basic board.

  • Place your body in a full plank position, i.e. on all fours. Your body should be in a straight line from your toes to your head.
  • The distance between your feet should be similar to the distance between your shoulders.
  • Perform a movement by lifting your right arm and left leg at the same time.
  • You should try to stay in this position for two seconds, and then you can bring your body back to the starting position.
  • Then switch sides and repeat the same movements with the opposite leg.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • Russian twist

    Russian Twist

    Reputed to strengthen the abdominal strap, this exercise is great for toning the rotator muscles (hips, back, core, shoulders). Twisting motions are excellent for firming the abdomen.

  • Lie on your back on the floor, extending your arms as far above your chest as possible.
  • Then, bring them together and make a movement by lifting the back off the floor.
  • Do the same with your legs and, in order to balance the whole body, use your glutes.
  • So, during the entire performance, your back should be in an upright position and your knees slightly bent. Start spinning with your body.
  • Now bring your arms to one side of your body. Then return to the starting position. After that, you need to rotate the entire body to the opposite side.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • Mountain climber (mountaineers’ exercise)

    The Mountain Climber

    Let’s go, the home stretch! You’re going to suffer a little longer, but remember that it’s for a good cause, so don’t throw in the towel. This ultimate exercise is very intensive and will surely make you sweat a lot.  You should perform the movements as quickly as possible, in order to increase your heart rate. And, you’ll also need to do as many reps as possible in a one-minute period.

  • Place your body in a full plank position. Your arms should be extended under your shoulders and your entire body should form a straight line from your toes to your head.
  • Next, you should perform a movement by lifting the right knee towards the left elbow, then lowering the leg and lifting the left knee towards the right elbow.
  • You should repeat the changes as quickly as possible. Yes, it’s very physical, but this exercise is fantastic for helping you burn fat faster.
  • Repeat this exercise 3 times, taking slight breaks between the different sets.

    • What is the best sport to have a flat stomach?

    Do you dream of having a wasp waist and a firm flat stomach? There is no mystery: it is necessary to combine these abdominal exercises with regular physical activity. This is the best way to increase muscle mass and promote fat loss. And, of course, you should also focus on a healthier and balanced diet rich in fibre, protein and vitamins.

    Here are the most recommended activities to refine and firm the belly:

    Bicycle

    To work both the legs and the belly, there’s nothing like cycling. This cardio activity is super effective at burning fat. By practicing this sport regularly, you will be able to maintain a healthy lifestyle. That’s right, all you have to do is get on your bike frequently to banish fat and gain muscle mass!

    Running

    Similarly, running is an ideal sport to work the abdominal belt, but also to firm the thighs and pelvis.  As a bonus, it’s a good workout for overweight people looking to adopt good habits.

    Swimming

    Finally, swimming is often considered to be the most complete sporting activity in terms of bodywork. No matter the abdominals, hips or legs, the whole body works and benefits from an intense effort to burn fat. And to top it all off, this cardio activity strengthens the lungs and heart through breathing.

    Impact of Stress and Sleep on Abdominal Fat

    Many people don’t realize it, but fat stored in the belly is often caused by stress. Yes, combined with the impact of hormones, this scourge affects our abdomen much more than we imagine. Did you know that stress triggers cortisol in the body? Of course, this hormone is essential for the proper functioning of the body, since it helps to control blood sugar, regulate metabolism and reduce inflammation. But, when cortisol is produced in excess, it has detrimental effects, disrupting sleep and promoting weight gain.

    How to manage stress and improve sleep?

    Here are 3 tips to follow:

    Exercise

    Exercise has many mental and physical benefits. It reduces your body’s stress hormones and increases the production of endorphins. In addition, it reduces the negative side effects of stress, including belly fat.

    Eat Properly

    A healthy, balanced diet is one of the best ways to combat stress and belly fat. As much as possible, include plenty of fruits, vegetables, and whole grains in your daily meals.

    Get enough sleep

    Be sure to establish a strict bedtime routine and follow it religiously.

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    About Gudrun Howell