Every woman desire for a flat tummy to look attractive in every event. Most of the women think they need to join expensive gyms and do 100 crunches every day to get those celeb-like flat abs. But the truth is, it is just about eating the right food, doing some simple belly exercises you can gain a flat belly. Moreover, the fact is a flat belly requires a commitment to have a clean diet and structured exercise routine. You can flatten your tummy by following these below-mentioned exercises.
Here are the exercises to attain flat belly:
Hit the Plank
Plank exercise is very helpful in attaining flat belly. This exercise engages the transversus abdominis muscle which wraps around the tummy from front to back. Practise the front plank at home or at the gym on a daily basis for three weeks to get faster results. Following this, take a day of rest once or twice a week if you are feeling excessively tired. Practise this exercise by lying on your tummy on the floor. Raise your toes and elbows so that your elbows are underneath the shoulders as well as palms flat on the floor. Pull your belly button towards your spine as you maintain a straight line from head to toe. Hold this position for 20 to 30 seconds and do three sets.
Reverse the Crunch
Reverse crunches help you to get a lean and toned tummy. It targets rectus abdominals as well as lower abs. Practise this exercise by lying on your back on a mat. Raise your legs straight up in the air so they form a 90-degree angle to the floor. Place your hands behind your head. Compress your abdominals as you lift your head as well as shoulders off the ground. Simultaneously, raise your buttocks up so your legs punch up towards the sky. Return to the start position and repeat 10 to 20 times or until fatigue sets in.
Raise Your Heart
Cardiovascular exercise is very important to get a flat stomach. This exercise raises your heart rate and metabolism to increase caloric burn for weight loss. Aim for a minimum of five cardio sessions per week with workouts lasting 45 to 60 minutes. The exercise like running, cycling and hiking work on the major muscle groups for the greater caloric burn. Change up the intensity of your workouts by adding five 30-second sprints to the end of your run.
Cycle for the Abs
The bicycle crunches help you to develop your obliques. The obliques are the sides of the stomach. Practise this exercise by lying face-up on a mat with knees bent to 90 degrees. Place your hands gently behind your head. Contract your abdominals as you lift your shoulders and head up and twist so your left elbow drives towards your right knee. At the same time, extend your left leg down towards the floor. Following this bring your left elbow back down to the floor as you also extend your right leg. Bring your left knee back to start position as you drive your right elbow up to meet it. Repeat this cycling action for 15 to 20 repetitions or until you fatigue for a total of three sets for a better result.