Abdominal Exercises That Get Ride Of Flab

You CAN lose your lower belly fat working smart not hard, with the tips and exercises that help target and tone the lower ab ‘pooch’ area.

I explain how and share a complete lower belly workout with the best exercises that target the pooch in today’s episode of CCtv.

TIP:  For the best possible results, follow a meal plan and complete full body training program.  If you need help I’ve got you covered.

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Eeeeekkkkkk. Still can’t get over your results from your Reset. ?????? #Repost @mindyro with @repostapp ・・・ Just finished up the Reset Diet and started day 1 of my meal plan by @christina_carlyle. I haven’t felt like myself in months, mostly just exhausted. I know how to eat healthy, but was sure I was missing something. (And I was right!) I needed more energy to be the best version of myself… being a mom, training, school….These photos were taken taken 6 days apart and I was definitely flexing for the day 1 photo?I feel so much better and can’t wait to see what the next few months hold. There’s no magic bullet folks…. Just exercise and the right foods. Ladies, Christina can definitely help you meet your goals. # #reset #persistence A post shared by Christina Carlyle (@christina_carlyle) on May 9, 2017 at 3:13pm PDT

Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit.  She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.

Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism.  As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else.  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.

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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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A) Begin in a wide push-up position then, keeping the distance between your hands and feet, walk your left hand and right foot forward at the same time. A bit confusing, we know.

A) Starting in the forearm plank position raise and straighten your right arm, and hold it so that it's parallel to the rest of your body.

A) Lean on the right side of your body in a straight line from your head to your feet, with your arms bent and your elbow directly beneath your shoulders.

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A) Get into a high plank position with your feet together. Keeping your hands firmly on the floor jump your feet out to each side.

A) Lie on your back, knees raised and bent at