Flat stomachs are not something you should be pursuing because they will affect your appearance. A proportionate waistline is a sign that you are a healthy body. This simple string test can help determine your waist-to-height ratio.
The best place to begin if you look to reduce the fat around the middle is not this page. Start by making sure you eat a healthy diet. Then, you can start to lose fat. Although you can’t lose fat in certain areas, it is possible to burn many calories by doing resistance circuits such as these which work many muscles and increase your heart rate.
You can then strengthen your stomach muscles and shape a six-pack. You have an advantage over the rest by starting a fat-loss exercise program. Compound exercises such as thrusters or kettlebell swings target the midriff muscles and other areas of your body. They are a time-saving choice for anyone looking to strengthen their core.
It’s worth spending some time on exercises that target the stomach muscles. Your posture will improve, and you’ll also be more successful in any sport, whether it’s running, weightlifting, or team sports.
We asked Joel Freeman, Beachbody super-trainer and co-creator of the Core De Force workout, to help us choose a range of moves for beginners, intermediate, and advanced gym-goers.
Freeman says, “Lie on your back, with your knees bent and your feet flat on ground.” Spread your arms out and place your hands between your knees. Your chin should be pressed against the ground. Your shoulder blades should be lowered towards the ground.
Freeman says, “Lie on your back with your knees bent and your feet flat on ground.” Extend your arms in front of your feet. Keep your head up and your shoulders down.
Freeman says, “Lie on your back with your legs bent towards the ceiling and your hands on your chest.” You can curl your chin towards your chest and lift your shoulder blades towards the sky. Then, reach one arm towards the other foot using the hand-over-hand movements you would make when climbing a rope. Keep your core engaged and your shoulders lifted.
This variation of the crunch is more familiar to most people. It involves moving your legs towards your chest rather than lifting your torso from the floor. It hits the entire area of your abs and lowers abs, which the standard crunch can’t do. It is easy to perform the reverse crunch correctly. However, people who do not follow proper form may have sore necks and sore abs the next day.
Do the reverse crunch by lying on your back, raising your legs so that your knees are bent at 90 degrees. To pull your hips up off the ground, use your abs to bring your knees into your chest. For a second, hold and then slowly lower.
The isometric hold, a classic in gymnastics, will allow you to build strength and do advanced moves in the future. Place your arms behind your head and lie on your back. Your lower back should be pressed into the floor. Now, lift your arms, shoulders, and legs off the ground. You should hold this position for 30 seconds. If your lower back touches the ground, you will be doing more harm than good. This will likely happen quickly when you try the move first. However, it is possible to hold the position for up to 30 seconds.
From the knees to the elbow
Place your hands on the ground and press your head up. Your body will form a straight line between your neck and your heels.
Keep your core firm and slowly lift one foot off the ground. Bring your leg towards your chest and bend your knee. Keep the tension in your core and slowly return the elevated leg to its original position. You can alternate sides for each rep. Try to do three sets of 10 reps per side. This will get your stomach muscles moving.
This is a great way to work your upper and lower abs without putting pressure on the neck or back. Your arms should be extended in front of you. Keep your knees bent at 90 degrees and your hips above your hips. Immediately extend your right hand behind you and your left leg forwards. Then return them to their original position. You can do the same with both your left and right limbs. Keep your lower back in contact with the ground throughout.
Windshield wiper for bent-knees
Freeman says, “Lie on your back with your knees bent at 90 degrees and your feet flat on the ground. With your palms flat on the floor, extend your arms straight out. Keep your core engaged and your head on the ground, then drop your knees towards the right. You will stop 15 cm from the ground. After a three-second pause, reverse the motion to the opposite direction.
Freeman says to lie on his back, with his knees bent toward your chest. Your hands are under your glutes. Your shoulder blades should be lifted off the ground by bending your chin toward your chest. Keep your lower back in contact with the ground and extend your legs. Hold them at 15 cm above the ground, and then cross your feet.
Plank shoulder tap
Freeman says, “Start in the top pressing up position with your hands under your shoulders and your feet apart.” Keep your hips, hips, and heels straight, your core engaged, and your glutes and core engaged. Next, raise one hand and tap the other shoulder. Keep going at a steady pace and alternate sides.
The Russian twist is a great exercise to target your obliques. These are the muscles that run along the sides of your stomach. They are vital for any twisting movement. Place your feet on the ground and sit down. Your torso should be at 45 degrees. Now, raise your feet from the ground by leaning back. Next, place your hands behind your chest. Then rotate your torso to the side you want. Next, rotate in the opposite direction. This move can be made easier by placing your feet on the floor or by using a weight such as a sandbag or medicine ball to assist you.
This exercise targets the lower abs and is a great foil to the classic crunch, which only targets the upper abs. Your legs should be extended, and your feet together on the ground. Keep your legs straight and lift your legs to point towards the ceiling. Repeat the process, lowering your feet and legs not to touch the floor.