Getting a flat tummy can be tough,
especially since this is usually the first place where the body deposits all
the fat.
Hence, in order to flatten the belly, you first need to concentrate on
losing fat before moving on to targeted exercises. The goal is not to just
remove the belly flab but also develop the core muscles to prevent further
bulges. Fortunately, there are lots of flat
tummy workout techniques today that can be followed.
Cardio Exercises
Cardiovascular exercises are an important
aspect of flat tummy workout. This
helps remove the overlaying fat and expose the strong muscles underneath.
Cardio can be a lot of things from walking, running, jumping jacks and anything
that can speed the heart rate.
Planking
Planking helps work the core muscles of the
body while tightening the buttocks, thighs and arms. There are several ways to
get this done but the most effective position is the “up” portion of a push up.
Simply lie face down on the floor and extend the arms directly below the
shoulders. Lift your body with the toes, creating a perfect diagonal. Keep the
hips balanced and draw in the abs. Do these for one minute, drop back down and
repeat 2 more times.
Pike and Extend
The pike and extend helps develop abs and
works out the thigh area. Start off by lying on your back with the legs and
hands stretched outwards. Second, move the legs straight upwards and then try
to reach it with your hands by bending the shoulders. It’s OK if you can’t make
contact with your legs – just try to get as near as possible. Third, lower your
hands back to the ground while simultaneously lowering just the left leg. Lift
them all again and repeat, this time lowering the right leg. Do this 20 times,
10 repetitions for each leg in alternative motion.
Squat
Squats are mostly used to tone thighs, but
they’re also perfect for flat tummies. Simply stand with the legs braced apart
and the hands folded under the neck. Bend the knees to a 90 degree angle while
keeping the back straight. Tuck in the stomach with every downward movement and
release at the upwards thrust. Do this 15 to 20 times every morning.
Lunge with Twist
Start by standing straight with your legs
close together. Perform a lunge by taking one big step forward with your right
leg and extending the left arm to touch your toes. Twist the hips a little to
make this work while sucking in the core at every lunge. Repeat using the other
leg. Perform the exercise 30 times alternately.
Side Plank
This helps firm up flabby arms while
tucking in the belly at the same time. Start from the original plank position
discussed previously and twist upward. One arm should be holding up the body
while the other one is stretched to the sky. Bend the lower leg a little and
try to maintain a stable and linear position with your body. Take balancing
power from your core and feel the burn along the arm area. Hold this position
for 1 minute and then switch to the other side.
Abs Series
A fun yet effective way of strengthening
the core muscles, this workout also helps tone the thighs. Start from a sitting
position on the mat and slowly lean backwards, using your elbows as support. Lift
up the legs and stretch the right foot forward while bending the other one to
your chest. Alternately move the legs while maintaining a steady breathing
rhythm on your stomach. Make sure that the buttocks do not touch the ground so
that the abdominal muscles can contract with each movement. Do this 30 times
every day.
Towel Plank with Knee In
This flat
tummy workout usually involves muscle groups instead of just the abs. The
towel plank is guaranteed to include lots of muscles from the arms, thighs,
buttocks, stomach and calves. Start off at a full plank position with two
towels placed under the toe of each foot. Next, bend the right knee forward,
pulling it towards your left chest in a slight twisting motion. Extend the
right leg back out and repeat the same exercise with the left leg.
Third, bend both knees inwards to the chest
area and then go back to full plank position. This is one full repetition. Do
this 15 times. Throughout these movements, the arms should remain steady in
keeping the balance. The towels should also move with every step which means
that your toes never lose contact with the floor. This also forces you to push
downward which further helps with the core.
Scale Pose
The scale pole is not only used as a flat
tummy exercise but also to strengthen the arms, improve the pelvic area and
correct posture. Start off by sitting normal with the knees bent and calves
crossed together. Using your arms, slowly push off the floor, raising the
buttocks and legs by a few centimeters. Suck in the stomach muscles and face
forward, counting from 1 to 5 in deep even breaths. You can also try
maintaining the position for 1 minute or more.
Diet for a Flat Tummy
It’s important to note that a flat tummy workout alone wouldn’t do
the trick. You also need to maintain a healthy diet in order to eradicate belly
fat. A good tip to speed up belly fat removal is by drinking a glass of water
in the morning and before every meal. Fresh juices from fruits like lemon and
orange should also help as aid against water retention. Portion control and not
eating after 6PM will also do the trick.
If the workouts start to become easy, you
can increase the pace by adding more repetitions or incorporating equipment to
the exercise. For example, add a barbell to your squats or wear ankle weights
to increase resistance. Remember, getting a flat belly is all about willpower
and dedication. If you follow all the flat
tummy workout regimens and tips mentioned above, you should lose 2 inches
off your belly fat every 4 weeks.
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