If you’re looking for the best workout for a flatter stomach, then you’ve come to the right place! The moves selected by certified fitness trainer Chris Freytag in this 10-minute workout will teach your body to engage the most important abdominal muscle you own—your transverse abdominous.
After doing this series of seven core exercises, you’ll begin to feel the muscles in your abs getting tighter, and, over time, these workouts will train your stomach to remain pulled in. This keeps your abs looking flattered and your back more stabilized and strong. Win-win!
The fact is that the best core exercises are done using bodyweight and no equipment. Stabilization moves such as planks, side planks, and core body lifts are some of the most effective ways to train your core muscles, including your transverse abdominous and obliques.
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Even better, you don’t need equipment for bodyweight workouts and because you’re not making a big range of motion with this workout, in particular, you won’t get super sweaty. Instead, by doing a lot of squeezing and pulling in of the muscles, you are training your abs to do what you want them to do—pull your tummy in!
These are some of the best of the core body-weight moves to flatten your belly and strengthen your back all without the hassle of changing into workout clothes or getting super sweaty. Try this quick ab workout when you’re short on time but want great results!
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Effective Exercises That Give You A Flat Belly In Just 30 Days
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Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.Okay, so in you're pursuit of finding the best stomach exercises for a 'flat stomach', you've trawled the internet, performed 100 half-hearted bicycle crunches, googled the hell out of flat stomach workouts and how to tone my stomach, and maybe even braved a plank challenge. Now what?
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Being able to recall the best stomach exercises for strengthening your abs is useful, but being aware of the other factors impacting how visible those muscles are (e.g. how long it takes to get abs and how progressive overload could help), and the safety measures to take into account are crucial too.
What we also want to drill home is that while a solid core will benefit your fitness (plenty more on this to come), a flat stomach without the strength will likely not bring neither health nor happiness. Go into this with a health goal and chances are you'll reap the rewards; go into it with aesthetics in mind and you could risk not being fit for life.
‘The core isn’t one muscle; it’s a relationship between a number of muscles that cover your whole trunk, connecting your hips, spine, neck and shoulders, ’ explains performance coach Brett Klika. ‘The rectus abdominis, or “six-pack” muscles, are only part of it.’
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So, half-hearted bicycle crunches and other stomach exercises, stomach workouts and belly workouts you've been doing before bed are actually leaving much of your core out of the picture. Not to mention they're potentially slowing down your progress, as well as being an unsafe way to train. Aim for variety in your exercise and strength gains will follow. Trust us.
As mentioned, it pays to look beyond aesthetics and the idea of a 'flat stomach' when building up core strength – it's also a crucial factor in maintaining good overall health and mobility of your body. ‘Some of the strongest people in the world don’t have six-packs, but they can lift a lot or perform tremendous feats of athleticism, ’ describes Klika.
A strong core is a major factor in staying free from injury – particularly in the hips and knees, says Michelle Arent, director of training and conditioning at Rutgers Center for Health and Human Performance in the US.
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However, and this is important, the core is more than the muscles running alongside the front of your stomach. In fact, the core itself is a 3-dimensional 'box' shape that includes:
If this is the first time you're focusing on abdominal exercises, you should gradually increase the intensity of the movements you do. Basically, you shouldn't be attempting any single-arm plank variations if you're falling to your knees within 10 seconds when doing a standard plank.
If the move is too difficult or advanced for you, the chances are that your body will overcompensate elsewhere and throw your form off. Not good.
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Let's get one thing straight, right away. You can't spot reduce belly fat – when you lose body fat, you'll lose it from all over, not one specific place. Similarly, no one exercise is going to torch stomach fat specifically. Your diet, stress levels and sleep play just as (if not more) important role in your body being able to effectively lose fat.
Regular movement, including these exercises, will keep your body strong, build muscle and burn calories – all-important building blocks in losing fat. The old adage is true though: you can't out-exercise a bad diet, so be mindful about how you're fuelling your fat loss too.
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However, and this is an important point to make – strengthening your stomach muscles alone won't help you achieve the strong and lean aesthetic you're after.
That comes down to lowering your body fat percentage to a point where abdominal muscles are visible – that's between 14 –24% for women. However, common thinking suggests that most women should not dip below 18% body fat, at the risk of interfering with their hormones.
Also, if abs come at the cost of your mental health or you find yourself feeling preoccupied with fat loss, take a step back and ease off for a little while. Fuelling your body well with regular exercise, enough sleep and minimising stress is far more important than any body fat percentile.
Exercises For A Flat Stomach
We've collated a mega list of both bodyweight and weighted stomach exercises for women... keep scrolling for the best tummy exercises with and without weights, then watch the video at the top of the page for more.
Try adding the following stomach exercises onto the end of a lower-body workout or, if you're after a core-based session, compile them into the stomach workout of your wildest dreams.
A) Lie flat with your legs together and arms by your sides (don’t get too comfy) then roll your legs overhead until you can place your palms flat against the back of your lower back.
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B) Balance evenly on the backs of your shoulders and reach your right leg forward on a high diagonal and left leg back in opposition without lowering then roll back down and repeat on the other side.
A) Lie on your back and put your hands behind your head. Engage your core by tensing, as opposed to sucking in.
B) Slowly lift your upper body off the floor, keeping your back flat, until you reach upright. Return to laying and repeat.
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A) Lay back on your mat with your knees at a 90-degree angle off of the floor and hands placed either side of your ears.
B) Extend your legs out straight as you lower your upper body to the floor, then crunch them back in again, bringing your knees towards your chest.
B) Lift your legs up to 90 degrees and, using your abdominal muscles, perform slow, controlled circles. Remember to keep your lower back in contact with the floor.
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B) Bring your right elbow to meet your left knee while straightening your right leg at a 45-degree angle, keeping your lower back in contact with the ground at all times.
B) Bring your legs back down to straight without dropping your feet to the floor, keeping your lower back in contact with the floor.
B) Keeping your arms straight, stable and strong, alternate lowering and lifting each leg, ensuring your lower back remains melted into the floor.
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