What is the best flat stomach workout? Are you looking to achieve strong abs? If yes, this article is for you. Strong and firm abs are not only a beautifully toned stomach but also a guarantee of the health of the musculoskeletal system. The pumped muscle corset (core) has a beneficial effect on the spine, pelvis and legs. There are many flat stomach workout options for beginners and advanced exercisers.
Flat Stomach Workout
Regular abdominal exercise can help prevent back problems caused by weak core muscles. I offer you effective stomach workout options that you can perform daily. The presented flat stomach workout is suitable for both beginners and experienced practitioners.
Crossed Touches of Straight Legs
Strengthening the oblique, intercostal and serratus muscles. When lifting the body, the upper abdomen is connected, the lower region is loaded due to keeping the legs in the air. On the sides, the musculature becomes more prominent. It is one of the best flat stomach workout.
Lie on your back, stretch your straight legs straight up. Raise your shoulders with your head and shoulder blades, and place your hands on the back of your head. Twist to the right and straighten your left arm, touch your right leg at the ankle. Go down, repeat the other way. Perform the exercise alternately on both sides.
Bicycle on the Forearms
Pumping the lower abdomen. The rectus abdominis muscle is loaded no less. The muscles of the legs work. The tonus of the bark, posture improves. This is a simple yet effective ab exercise.
Sit on the mat, lower your torso back, placing your hands on your elbows and pointing your forearms towards your pelvis. Raise your legs and pull up to your torso, as if you were spinning a bicycle. Make sure you look forward, and then do not tilt your head forward too much. Straighten your legs one at a time. Do not touch the floor with your heels.
Modified Plank
Build every abdominal muscle, especially the lower abs. The hips, buttocks, and back are additionally strengthened. Stabilizers are developing. The whole body is toned again.
Take the classic plank position – straighten your legs and arms, establish a single line in the spine. Moreover, step forward with your right foot so that your thigh is perpendicular to the floor, then substitute your left.
Do not change the position of the body throughout. Stand back, stepping first with your right foot, then with your left. First, perform a whole approach on one leg, then on the other (in the first approach the right leg steps first, in the second approach the left leg steps first).
Rolls on the Floor
It is my favourite flat stomach workout. Strengthening the rectus and transverse abdominal muscles, oblique muscles. The load is emphasized on the bottom. The lower back is massaged.
Besides, the development in this exercise for the press also goes into a sense of balance. Lie on your back, press your head, shoulders and back firmly to the floor, stretch your arms along your torso. Bend your legs, place on your heels.
To twist, tense your abs, pull your hips up to your chest, lifting your lower back and pelvis. Do not pull off your head, shoulder blades, shoulders and arms. How to simplify: Place your hands under your buttocks. Decrease the amplitude – do not lift your back off the floor, only the lower back and buttocks. How much to do: 15-20 reps.
Oblique Twists
Reinforced study of each part of the press – bottom, top and oblique muscles. Posture improves, straightens, and back strengthens. In addition, the figure is tightening while correcting the shortcomings. It is a good flat stomach workout.
Lie on a mat, straighten your legs and spread your arms to the sides, and lay on the floor. Press your back – from shoulder blades to buttocks. Raise your left arm with your right leg, touch at the top point. Tear off only the scapula and shoulder.
Moreover, leave your other hand and foot on the floor. Do the whole set to one side! How to simplify: Lift your bent knee up. Touch your knee, not your foot. How much to do: 15-20 reps first on one side, then 15-20 reps on the other side.
Vertical Scissors
Accentuated pumping of the lower abdomen. The rectus muscle and oblique muscles work less intensely. The load goes to the buttocks and thighs, hamstrings, back, deltas. Lie on your back, stretch out into a string, and place your hands along the body.
Lift your head and shoulders slightly off the floor, keep your straight legs suspended. Alternately raise and lower your legs in medium amplitude. Place your back firmly on the floor. Repeat the movements of the scissors with your hands.
You will love doing this flat stomach workout. How to simplify: Raise your legs higher off the floor, you can put your hands under your buttocks. How much to do: 15-20 reps per side.
Modified Crunches
Targeted work on the upper abdomen. The bottom of the press is turned on no less actively to support the raised legs. This type of lifting strengthens the relief of the muscles. Lie with your back on the mat, raise your legs to a vertical to the floor and straighten at the knees.
Tear off your head slightly, stretch your arms in front of you. In one movement, twist your torso and stretch your palms to your feet, as high as possible along your shins. Besides tear off only the shoulders and shoulder blades. How to simplify: Bend your knees, you can also rest your straight legs against the wall. How much to do: 15-20 reps.
Spider Plank
Pumping each muscle group of the abdomen, emphasis on oblique muscles. Plank develops a sense of balance. The lower back, back, legs, buttocks are strengthened. Difficult but very effective ab exercise. It is without a doubt a great flat stomach workout.
Stand in the classic plank on straight arms – knees, elbows straight, back straight, belly tucked up. Bend your right leg, bring it through the side to the elbow of the arm of the same name. Turn your head to the right.
Return to the starting position, repeat with the other leg. How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Double Crunch
Pumping the rectus abdominis muscle. The cubes are outlined, the relief appears. The muscles become stronger and more enduring. The rest of the press is loaded with less intensity.
Lie on your back, lift your straight, bent legs up to a height of one and a half feet, tear your head off, and direct your hands along your neck. Next, by contracting the abdominal muscles, do a twist fold, pulling your hips towards the body and lifting the shoulder blades.
Touch your feet with your palms and make three pulsating movements, twisting in your stomach as much as possible. How to simplify: Do the exercise without pulsation, raise your legs higher in extension. How much to do: 10-15 reps.
Alternative Toe Touch
Working out the oblique muscles of the abdomen, upper, middle and lower abs. Additionally, it focuses on hips, deltas, arms, stabilizers work. Development also affects coordination, a sense of balance.
Lie on your back, lift your straight legs slightly and extend your arms by your raised head. Turn your body to the right, lifting your shoulder blades. Bring your right leg to the vertical and reach the lower leg with your left hand.
Then straighten up, repeat to the left. Keep your arms and legs in balance. How to simplify: Lower your free leg to the floor, do not keep it suspended. You can pull your legs bent at the knees to the palm. How much to do: 10-15 reps per side.
Plank Toe Touch
Comprehensive strengthening of the core right down to the deep muscles. The muscles of the back and abdomen are loaded. The muscles of the arms, deltas, buttocks are connected. This abdominal exercise requires a strong sense of balance from the performer.
Take a standing position on straight arms, tighten your stomach, and do not bend in the spinal column. Lightly push off with your palms and bring your pelvis up, taking the pose of a triangle.
With your right hand touch the foot of your left foot. Return to the plank, repeat, changing sides. How to simplify: Do 4 pull-ups to the feet, then lower into the plank on your knees for a couple of seconds to relax the muscles. How much to do: 10-15 reps per side.
Bicycle Crunch
Uniform workout of the muscles of the press: external and internal lateral, rectus and transverse muscles. The load goes on the hips as well. Collectively, one of the most effective ab exercises.
Lie on your back, bend your legs at the knees, and bring your hips to a vertical with the floor. Raise your upper body, clasp your hands at the back of your head. Unbend and bend your legs alternately, at the same time twist the body crosswise, touching your knees with your elbows. Do not lift your lower back.
How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a perfect flat stomach workout for both beginners and advanced exercisers.
Russian Twist
Development of internal and external lateral bundles. Work is also underway in straight and transverse fibers. A flat, elastic stomach is formed, the waist is outlined, and relief oblique muscles are drawn.
Sit on the mat, pull your body back slightly, bend your legs at the knees and leave it in the weight. Clasp your palms in front of your chest. Keep your neck and back straight. Twist to the right and touch the floor with your elbow, then move back and twist to the left.
How to simplify: Lower your feet to the floor, so it will be much easier for you to turn. How much to do: 10-15 reps per side.
Plank knee to elbow
Outlining the oblique, intercostal, dentate muscles. The strength of the shoulders and legs develops. Improves, balance returns. An excellent abdominal exercise that combines static and dynamic.
Take a stand on straightened arms, spread your feet shoulder-width apart, and keep your back straight, knees. Pull the right thigh to the chest to the left side, performing a cross twisting of the body. Bring your leg back, repeat in the other direction with your left hip.
How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Back Scissors
Forming the press with an emphasis on the lower zone. The muscles of the thighs, buttocks, stabilizers are actively involved in the work. Waste of calories increases. One of the best exercises for the lower press, pumping endurance. I like this flat stomach workout because it focuses on the lower abdomen.
Sit on your back, press your head with your lower back, put your hands under your buttocks. Set your legs in the air at a height of one and a half to two feet, follow the scissors, bringing one or the other shin over the top.
From the top of the head to the pelvis – the upper half of the body – do not lift it off the floor. How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a great flat stomach exercise for both men and women.
Bent Legs Wipers
Emphasis on working out the lateral abdominal muscles. The lower back, pelvis are strengthened, and blood flow to the spine increases. The waist is formed. Among the most effective exercises for the lower abs and obliques.
Sit on your back. Open your arms clearly to the right and left, laying on the floor. The legs are bent at the knees and folded together, between the body and the hips at a right angle. Do not tear off the torso, from the crown to the pelvis.
Move your legs to the left on a single plane, without touching the floor with your feet. Back out, go right. For complication, you can turn straight legs to the side, rather than bent at the knees. How to simplify: The exercise is simple, but for simplicity, you can only tilt your legs slightly to the side, in a small amplitude. How much to do: 10-15 reps per side. If you want to achieve abs, do flat stomach workout.
