Almost everyone has this dream of having not necessarily a six-pack abs, but rather a flat belly. And while conscious and sensible dieting can help you lose some fat in the midsection, you’d still have to work the muscles in your core to help complete the process of flattening your tummy.
Here’s a relatively simple workout routine for you.
This should help you tone and strengthen not only the muscles of your abdomen but also your legs. You’ll need to lie down on your back as straight as possible and put your hands under your buttocks. Now lift your head towards your chest and lift both legs about 10 centimetres off the floor.
Make sure to keep your abdominal muscles tight. Elevate one foot about 20 centimetres further up while keeping your toes pointed towards the ceiling. Lower this foot to the starting 10-cm height and raise the other foot. Alternate your feet so that they will seem to be fluttering. Make sure to never touch the surface of the floor.
Do this fluttering manoeuvre for about 30 seconds before you slowly bring both feet on the floor. Rest for about 10 seconds and repeat for three more cycles.
It may seem simple enough but if you do it correctly, you’ll be on your way to a flatter tummy in no time. The trick is to always tense your core muscles. You should feel this region burning to the point of aching. Doing a plank is like forming a long table or bench with your body.
Your feet and your upper arms serve as the legs of the table or bench while the rest of your body lie in a straight line like the surface of a table or bench, elevated some centimetres off the surface of the floor.
You need to hold this position sucking your belly button towards your back for as long as you possibly can. At first, you may be able to complete this move in about 10 to 15 seconds. Not to worry though as you’ll be able to gradually increase the amount of time you’ll be able to ‘plank’. Perform about 5 to 6 cycles of this exercise.
Long Arm Crunch
If you’re already familiar with the classic abdominal crunch, the Long Arm Crunch is just a slightly minor modification of this move. Instead of having your hands behind your head, your arms will be extended all the way above your head.
The key, again, is to use your abdominal muscles to lift your upper body towards your chest. The feet should also be firmly planted on the floor with your knees bent. You can also modify this further by reaching for your sides.
To do this, you need to reach your right side (or left) then reach for the centre before going for the left side (or right). Continue doing this for 30 seconds before resting. That’s one cycle. Complete 3 to 4 cycles and you’re done.
These exercises can help you flatten your belly. You don’t even need fancy equipment or too much time to accomplish it. However, if you do like to get an ab machine to help you with your goal, click here to find out more.