5 Exercises for a Flat Stomach
Are you feeling it's time to take better
care of your body? Is getting your stomach to lie flat a difficult
thing? Don't worry, getting a flat stomach is a difficult thing to
achieve for anyone - but it's not impossible.
Most of the exercises that focus on this area involve painful or dulling
repetitive movements that become boring very quickly. Instead, you can
try these five different exercises that will keep you engaged, as well
as help you get that flat stomach you want. You can stick to only doing
these exercises, or combine them with your workout routine.
1. “The One Hundred”
stretches
Don’t let the name scare you, we’re not doing 100 reps of the same
exercise (but if you can manage 100 reps, go for it). This exercise puts
a light, steady pressure on your stomach and thighs while exercising
your arms and shoulders.
• Begin by lying on your back with your legs pressed against each
other, and your arms at the sides of your body.
• Lift your legs at a 45-degree angle while keeping your knees
straight.
• Squeeze your stomach muscles and lightly lift your head and arms.
• Now move your arms up and down quickly one hundred times, while
breathing steadily.
stretches
• If the exercise feels too easy, move your legs close to the ground.
• If it becomes too difficult, bend your knees to a “sitting”
position.
2. “The Boat”
A standard exercise that works on your
balance as well as your lower stomach muscles while not requiring you to
do complex, difficult movements. It’s recommended that you remain in
the boat position for the duration of five deep breaths then rest for 30
seconds in a loose state, before going back to the exercise.
• Sit with your back straight, knees bent and your feet flat on the
floor.
• Hold onto your legs, just above the back of the knee.
• Slightly lean back to put pressure on your stomach muscles and
raise your legs by straightening them until your ankles are parallel to
the floor.
If this exercise is too easy, there’s an
“upgraded” version that works the arm and stomach muscles more
intensely.
• Straighten your knees, arms, or both if you can manage.
• Try lifting your hands above your head while keeping your elbows
straight.
• When performing the upgraded version, stay in the position for
three deep breaths, then go back to your basic form. You can repeat the
exercise if you feel you’re up to it.
3. Lowering Your Legs
You may know this as a thigh-exercising
workout, but it also works wonders for your stomach muscles and helps
tone the lower part of the “six pack” we all want. This is a very easy
exercise, and you can control the difficulty level with the angle of
your legs.
• Begin by lying down on your back, arms at your sides and your legs
straight.
• Without moving your hands or chest, lift your legs while keeping
your knees straight, and your feet at a 90-degree angle.
• Once your legs reach a 90-degree angle, lower them slowly while
bending your knees a little.
• Do not let your ankles touch the mat. Keep them at most about one
inch above the floor, and then repeat the exercise.
• If raising your legs to a 90-degree angle is too hard, raise them
as high as you can. Just make sure your back remains straight and flat
against the floor.
• Beginners should do two sets of 10-12 repetitions, with a
one-minute break between them.
4. The Cross Crawl
This exercise doesn’t require you to
literally crawl. It is performed while you’re on your back, taking
advantage of the pressure your arms and legs apply on your stomach
muscles.
• Lie down on your back and raise your legs at a 90-degree angle, and
then bend your knees at a 90-degree angle.
• Raise your hands to a 90-degree angle and you’re at the starting
position for this exercise.
• Now lower and straighten your left leg, and lower your right hand
(towards your head)
• Repeat with the opposing limbs.
• Make sure not to lower your hands or legs all the way down.
• Beginners should perform 2-3 sets of 16 movements with a one-minute
break after every set.
5. “Rising V”
You probably think that this looks a lot
like sit-ups, but in this exercise, your legs stay straight, making it
easier to get up. The emphasis in this activity is the ending, where you
squeeze your stomach muscles while trying to touch your toes. Try it
and you’ll see it’s easier and more fun than it looks.
• Lie down on your back with your legs straight and your arms
stretched above your head.
• Begin by raising your chest while moving your arms forward. Once
your back is no longer touching the ground, raise your legs while
keeping them straight.
• Whether you've managed to touch your toes or not, stay in that
position for one short breath, and then slowly go back to the starting
position.
• This can be a challenging exercise, so beginners may want to start
with three sets of ten reps, with a minute of rest between each set.