5 Flat Belly Exercises
Attaining a flat belly is almost every woman’s desire – and more often than not, women find this extremely difficult to achieve. While it’s true that a flat belly takes dedication and time – the results are definitely worth it! Here are the top 5 Exercises For A Flat Belly!
One of the most effective flat belly exercises is the bicycle which aims at the six pack region and the obliques. It is a fairly simple one too. All you have to do is lie down face up on the floor, placing your hands folded behind your head. Once you have assumed this position, bring the knees in towards the chest and at the same time bring your shoulder blades up without pulling on the neck. After that, rotate to the left and bring the right elbow towards the left knee keeping the other leg straight. Repeat the same on the opposite leg and elbow. Keep alternating sides in a pedaling motion with 2-3 sets, 12 reps in one set.
The Captain’s Chair!
The captain’s chair is not a sailing term at all! It is yet another flat belly workout that is very effective in toning the six packs and the waist region. When you hit the gym, do not forget to get a hold on to this miracle flat belly chair! What you need to do with this flat belly workout is, stand on the chair with your back against it and hold on to the handles for grip. Pressing your back against the chair, contract your abs and raise your knees towards your chest. Remember not to swing the legs up or arch the back at all, or you could pull a muscle or get seriously injured! Slowly lower your back down once done, and maintain standing position again. Try to do 2-3 sets with 12-16 repetitions per set.
The ball crunch exercise is an amazing belly flattening routine. This flat belly exercise aims at strengthening the abs, toning them and making them rock solid, and works on the six packs too. To get this flat belly workout routine started, get a ball and lie down on it with your lower back positioned right over it. It is advisable that you cross your arms over your chest or place them behind your head, not letting them hang lose. Pulling your ribcage down towards your hips, contract your ribs and lift your torso off the ball. As you begin to curl up on the ball, make sure you keep the ball stable under you so that you don’t slip! Now, lower your back down while stretching the abs and come back to initial starting position. Repeat 3 sets of 12 reps.
The Vertical Leg Crunch
The vertical leg crunch is another belly flattening crunching exercise that can work wonders for you and help you get that sexy toned belly fast! The vertical leg crunch is pretty much the same as the regular crunch, except this one requires for your legs to be straight up in the air vertically. These crunches are a better flat belly exercise as they force your abs to do all the work, adding more intensity to the workout routine. Here is what you need to do in a vertical leg crunch: lie on the floor with your face up, legs stretched out straight and hands behind the head. Now, bring your legs straight up in a vertical position. After that, lift your shoulder blades without pulling the neck and bring the chest towards your knees. Make sure to keep your legs in a fixed position. Lowe your shoulder blades down, and repeat. Do 2-3 sets of 12-16 reps for optimal results.
The Plank Position
The plank exercise is also another very efficient flat belly exercise. Not only does it help build endurance in the abs, it also does the same for the back and the stabilizer muscles. This exercise is also a brilliant way to get started on push-ups as it helps build core strength which is a very important element when it comes to them. To get started on this amazing flat belly workout you need to place your palms flat on the floor and lie down on face down on your mat, resting on your forearms. Now, push yourself off the floor, resting on your elbows and pushing from the toes. Make sure that you keep your back flat from the head all the way to your heels. Another thing you need to be careful of is your rear end sagging or sticking out too much in the middle, and so to prevent that from happening tilt your pelvis and contract your abdominals. Hold on to this position for half a minute to a minute and repeat at least 3-4 times for fast moving results.