Dreaming of a flat stomach? You don’t need fancy gym equipment or expensive memberships to achieve your goal. With the right exercises, consistency, and dedication, you can work towards a toned and flat stomach right in the comfort of your own home.
In this article, we will explore six effective abdominal exercises that will help you strengthen your core muscles and achieve that desired flat stomach.
REVERSE CRUNCHES
- You have to lie on the floor, with your knees raised at 90 degrees and your hands resting on the floor with your palms facing down.
- And then use your abs to bring your legs towards your head.
- The movement should be slow and do not force your body but make an effort.
- Try to do between 10 and 15 repetitions.
PLANKS
- Firstly, you have to get into a push-up position on the floor and bend your elbows and keep them on the floor and then you have to make sure that your body is straight from head to toe and remains parallel to the floor.
- In this position your body is supported by your elbows and your shoulders take the weight.
- You need to stay in the position as long as you can and you need to breathe normally throughout the entire process.
- You have to stay in the position as long as you can.
BICYCLE CRUNCHES
- You must lie on the floor and put your hands behind your head.
- Then you have to bend your legs at an angle of about 45 degrees and bring your right knee towards your chest while simultaneously straightening your left leg.
- Next, you have to twist your torso and bring your right elbow to your left knee and then repeat after switching to the other side.
- You have to do 3 repetitions of 1 minute each.
GLUTE BRIDGE
- To start this exercise you first have to lie on your back and keep your body as straight as possible.
- Then bend your knees, placing the soles of your feet on the ground.
- Next, you have to rise and stay in this position as long as you can, then rest.
- Repeat 2 or 3 times and you can extend the time you stay in the position.
V-UPS
- First, you have to lie down with your back on a mat and extend your arms above your head and your legs in front of you with your feet together and then, in a single movement, contract your abs, pull your legs up and touch your toes.
- Next, you have to exhale while contracting and holding your feet together throughout the movement and then release downward with control.
- That’s one rep and then you have to immediately contract again and complete the recommended number of reps for each set.
- Do 12 to 16 sit-ups in up to 3 sets in a row.
SIT-UPS WITH TWIST
- Twisting crunches are like normal crunches, but in twisting crunches, you have to lift your right shoulder toward your left, keeping your left chest on the floor.
- When you’re just starting out, start doing twisting crunches 10 times per set.
- You can do two to three sets of twist crunches in your daily routine.
