Updated: Jun 23
Flat belly exercises
Nowadays everyone is looking to slim down and get that eye pleasing flat stomach or six-pack. So many people are putting on weight through lack of exercise and overeating and then wondering how they can lose it as fast as possible. There are some great flat belly exercises that I would like to recommend to you in this article to help you drop that unwanted weight and finally achieve a flat stomach. Here are the most effective flat belly exercises you should all be doing to help flatten your belly:
Running. Probably the most effective flat belly exercise is running. Running can be performed anywhere and is great for burning additional calories and helping you flatten your stomach. You don't need to be a member of any gym to get in some much needed exercise. Go running outside or in a park to get the full benefits that running has when it comes to a flat belly. People often find it hard to go out running by themselves but its not all bad, I prefer training by myself. You can really focus and get into the mindset needed to have a great workout. To prevent boredom, run while listening to some upbeat and motivational music. Always does the trick!
Weight Training. Weight training is great for building/maintaining muscle, burning calories and ramping up your metabolism to help you burn more calories. If your a beginner and never lifted weights before, weight training is a great way to dramatically improve your physique by building a small amount of muscle mass while burning fat at the same time. Untrained athletes and beginners are able to build muscle and lose fat at the same time far better that the trained athlete so take advantage! Get yourself on an effective weight training routine to help you get a flat belly while adding muscle and strength.
HIIT Training. HIIT training is different from normal running/jogging. With HIIT Cardio you use short and intense intervals to perform exercises should it be running, cycling or swimming and is far more intense than other regular types of cardio. A traditional session of HIIT cardio could look like this: 1 minute walk, 2 minute jog, 30 second sprint, 2 minute jog, 40 second sprint, 2 minute walk, 30 second sprint. As you can see they are all split into small intervals which can then be repeated as many times as needed. Since HIIT is intense and draining on the body sessions can only last between 10-15 minutes, sometimes even less depending on the fitness of the athlete.
HIIT cardio may not be suitable for individuals who are new to exercise and yet to build up their fitness levels but can certainly be looked into later on in their training. Experts believe that HIIT cardio can actually help burn more calories than any other type of exercise and is great for elevating the body's metabolism for longer periods of time.
Cycling. Cycling is a far more enjoyable form of exercise for a lot of people and can certainly go towards helping you get a flat belly. Cycling can be performed indoors on a regular stationary bike or outdoors on a proper bike. Both can help burn calories and get you fitter so take your pick. HIIT Training can also be used in your cycling if you ever feel the need to switch things up a bit.
Swimming. Another great flat belly exercise is swimming. Swimming will burn calories and work a number of different muscle groups at once. Have you seen the kind of shape professional swimmers are in? This is what regular swimming can do to your physique and is proof of how effective it is as a total body workout.
Abdominal exercises. Abdominal exercises can be used to build muscle, strengthen and tighten up your core and ab area. Once you remove the layer of fat from your ab muscles regular ab work will add to the effect of a regular six pack giving you deeper and more defined cuts and definition in your abs. Two of the best ab exercises to perform are crunches and leg raises.
Crunches. To perform the crunch, lie down on the floor and bend your knees. Hands can be placed across your chest or lightly behind your head. Keep your lower back pressed firmly against the floor and raise your shoulder blades up off the floor by contracting your abdominal muscles.
Raise shoulder blades 2-3 inches off the floor in a controlled movement. Briefly pause for a second and then lower your body slowly back down towards the floor. Try not to go all the way back down to the floor. This keeps tension on your ab muscles and will make you work harder. You may find it useful to place some sort of weight on your feet whilst performing the crunch to help restrict movement and feel more solid.
Leg Raises. Leg raises are a great exercise to place more emphasis on the lower ab muscles which people seem to find hard to target. Leg raises will work the lower abs as well as the upper ab muscles but to a lesser extent. Leg raises are relatively easy to perform. Lie down flat on the floor with hands down by your sides or tucked under your glutes. Contract the ab muscles and curl your legs up above you. You can keep legs completely straight or with a slight bend in them. Lower your legs back down just above the floor and repeat.