For most of us, a flat tummy makes us look slimmer, more proportionate, taller, and ultimately more attractive. And the clothes fit better too!
As we grow older, our metabolism dips, and more fat begins to accumulate around our waistline, giving us that ‘spare tyre’! But getting rid of belly fat is not just about appearances. Studies say that people with a large midriff are 2.75 times more likely to die of heart disease, even if they are within a healthy weight range. The fat stored in your belly region is more dangerous than the fat stored in the rest of your body. It increases bad LDL cholesterol, messes with your blood sugar, increases your blood pressure, and your risk of having a heart attack. In short, having that spare tyre is more dangerous than simply being overweight!
Now that we know how important it is to get rid of belly fat, let us see how a flat tummy through exercise.
5 Effective Exercises On How To Get Flat Abs:
1. Reverse Crunch:
- Lie on the floor with knees bent, arms by your side, fingers pointing towards your heels. Lift your feet off the ground, toes pointing away from your body.
- Exhale and slowly lift your hips off the floor, contracting your abs. Your knees now point towards your head. Keep your head and neck on the floor.
- Inhale and come back to starting position. Remember to move in a slow, controlled manner. Do 8-12 reps.
2. Basic Push Up:
- Get on the floor, balancing on your palms and toes. Ensure palms are slightly wider than your shoulders, on either side of your upper chest and toes are curled under.
- Keep a straight line from head to heels. Engage your abs to keep your spine straight.
- Inhale, pushing out your elbows and lowering your chest to the floor, keeping your back straight throughout.
- Stop when your elbows are at 90 degrees. Keep your abs strong at all times.
- Exhale and come back to the starting position. Do 8-10 reps.
3. V Sit Up:
- Sit on the floor with legs stretched out; back straight, arms by your side. Be sure to use a padded mat for support.
- Extend your arms in the front at shoulder level, engage your abs, and lean back slightly.
- Once stable, lift your feet first, and then your legs of the ground, leaning back further to balance your body on your buttocks and tailbone, in a tripod position.
- Keeping your abs strong, raise your legs up and bend your back further till your body forms a V shape. If you can, raise your arms towards your toes, and to make it harder, raise them straight overhead for a full ‘V’.
- Hold for as long as you comfortably can and come back to starting position.
4. Plank with Opposite Arm and Leg Raise:
- Get into a pushup position, with your body supported on your palms and toes with back straight and aligned with your head and neck.
- Lower yourself onto your forearms, keeping the rest of the position unchanged. Curl your fists inwards and keep a right angle in your elbows, directly under your shoulders.
- Lift your right leg off the floor and extend it straight out, parallel to the floor.
- Putting your weight on your left foot and right arm, lift your left arm and extend it in front of you, fingers pointing forward.
- Keep your extended leg, arm, and back straight throughout, using your core to maintain balance.
- Hold for 10 seconds and come back to the plank position. Repeat on the other side. Do eight reps on each side.
5. Thread the Needle:
- Get into a modified side plank position, lying on your left side propped up on your left forearm with wrist directly under shoulder.
- Keep your knees bent and lower legs folded back, right leg resting over the left. Let right armrest on right hip. Keep your hips off the ground.
- Extend right arm straight overhead. Look up at your arm. Ensure a straight line from the right fingertips to the left elbow.
- Bring your right arm down and under your left armpit, as though threading a needle. Feel the twist in your sides and abs and not in your shoulders or neck.
- Come back to the starting position. Do 8 reps on this side and repeat on the other.
Another advantage of doing core workout is that it improves your balance and posture, which makes you stand tall, automatically pulling in your tummy and making you appear leaner. With eating right and working out, watch your body get slimmer and your abs flatter and let the compliments pour in!
Are you working towards getting flat abs? What exercises d you prefer? Do share with us in the comments section below.