We all want to have a toned, flat stomach. However, it is not that easy to get it sometimes and you have to put in a lot of effort trying. So many abdominal exercises exist out there which promise to give you a six-pack in no time but you aren’t sure which ones you can trust to produce results. However, there are some that have been proven to work for nearly everyone. Try these top 5 exercises that have been known to guarantee you flat abs without having to use any equipment. You use your body instead, hence can do them in the comfort of your home, or anywhere with no need to go to the gym.
Flutter kicks
No one ab exercise can produce flat abs when performed alone. However, you can include some such as flutter kicks to stabilize your core. You don’t require any equipment except maybe a mat.
How to perform flutter kicks
Lie down on your back and extend your legs. Put your arm by your sides. Lift your legs about 4-6 inches off the floor, and raise one leg higher than the other rhythmically up and down. Practice 15-20 repetitions daily. You might feel slight discomfort while performing them but push through it.
Planks
If you have been wondering how you can get a flat stomach, the various variations of the plank are a good place to start. The position works all your core muscles and strengthens your midsection. You might be wondering how strengthening your core will help you get flat abs. A strong core supports your entire body, improves posture, and reduces back pain. Furthermore, planks are said to help you burn more calories than other exercises such as sit-ups.
How to do the plank
Get your body into the push-up position but instead use your elbows. Let your body be straight from shoulders all the way to the ankles. Contract your stomach and hold the position. Try to hold it for at least 45 seconds or longer if possible. Justice Ruth Bader Ginsburg says her trainer makes her do the plank why can’t you?
The other variations of the regular plank that you can do include; side plank, plank with leg lift, and straight arm plank. Practice one type daily.
Crunches
These are a key exercise when working to get flat abs. Although they don’t burn as many as running or cycling can, they still play a significant role in toning your body. They strengthen your abdominal muscles while at the same time toning them. There are many types of crunches including; regular, bicycle, reverse, and long-arm crunches.
Bicycle crunches, in particular, are some of the most effective ab exercises. Lie horizontally on your back and pull your navel towards the spine to better target the abs. With your hands placed behind your head, guide your knees towards your chest. Being careful not to injure your neck, heave your shoulders off the ground. Stretch the right leg straight and bring your right elbow to your left knee. Now change sides and repeat the same movements with your right leg and left elbow. Do three sets of 20-25 repetitions daily.
Cardio Exercises
You can do as many as 100 crunches daily but if there is a layer of fat covering your results(abs) then you are wasting your time. The fat needs to go as well. Incorporate aerobic exercises such as cardio into your routine. Cardiovascular exercises not only help you reduce body fat but also increase your core strength as well as cardiovascular strength. Some of them include mountain climbers, high knees, jumping rope, and burpees. High knees, for instance, engages all your abdominal muscles.
How to perform high knees
Start by standing with your legs apart and imitate a jogging motion but remain in place. As your speed increases, make your knees go above your waist as you do the high knees. Maintain this motion for at least 30 seconds. As a beginner, perform three sets of repetitions of 30 seconds and continue increasing gradually as you progress. Combine different exercises for best results. For instance, to maintain her incredible body, Britney Spears combines crunches and high knees.
Leg Lifts
Also referred to as leg raises, this are a classic core-buster. They target the lower abdominal muscles. If your intention is to get abs, increase your flexibility, and strengthen your core, then leg lifts are your best bet. There are many variations of this exercise including the single leg and double leg raises.
How to perform the double leg lifts
For the double leg lift, start by lying on the floor/mat with your head facing up. Stretch your forearms on your sides, and your legs next to each other. Raise your legs till they are pointing to the ceiling, and try to keep them as straight as possible. Lower them down at the same pace you used bringing them up. Don’t let them touch the ground, but instead let them hover on the ground and then repeat the motion again. Perform three sets of 10 repetitions and keep your pace steady. In case you are struggling to finish the session, you can make it easier by bending your knees at right angles as you lift.
If you are used to doing crunches only, you will get abs but your core won’t be strong enough. Combine crunches and leg raises to get the most out of your workout.
Healthy eating
Bonus tip, taking a healthy balanced diet daily is a must. If you exercise but still continue to eat foods that make you gain weight, then all your hard work will be in vain. Cut processed foods as well as those that are high in calories such as soft drinks, to get rid of a flabby belly. Instead replace them with healthier choices such as eggs, fresh fruits, leafy vegetables, fish such as salmon as well as tuna and proteins derived from plants. Also, limit your intake of carbs such as refined carbs. Make sure to eat breakfast because it is the most important meal of the day. A healthy breakfast such as one containing eggs, yogurt, fruits like apples and bananas, will help you make the right choices during the day.
Getting flat abs requires a lot of hard work. A lot of abdominal exercises exist with everyone claiming to know which one works best. However, a single type will not produce the desired results because different exercises target sets of muscles differently. You need to use different moves to train various muscles. Try combining two or more of the above abdominal exercises to get flat abs. What makes doing these exercises even better is that you don’t have to do them at the gym because you don’t need any equipment.
About The Author
Kori Anderson is a fitness trainer and personal healthy lifestyle coach. Helped hundreds of people to keep fit and get used to healthy lifestyle. She is a content creator and feature writer in her website Steroid Sales Guide.