Get your abs in shape with these 15 flat stomach exercises you can do at home. From crunches to planks, learn how to do each exercise and the benefits they provide.
Ifyou’re looking for a way to get a flat stomach, you don’t have to hit the gym. There are plenty of exercises you can do at home that will help you achieve your goals.
The 15 best flat stomach exercises you can do at home, including how to do them and the benefits they provide.
Having a flat stomach is a common goal for many people, but it can be challenging to achieve. While diet plays a significant role in shaping your abs, exercise is also crucial.
By doing these 15 flat stomach exercises at home, you’ll be able to tone your abs and get the definition you desire.
Benefits of Flat Stomach Exercises
Before we dive into the exercises, let’s take a look at the benefits of doing flat stomach exercises:
- Tones and strengthens your abdominal muscles
- Improves posture
- Reduces the risk of back pain
- Boosts metabolism
- Improves overall fitness level
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15 Flat Stomach Exercises You Can Do At Home
Here are the 15 best flat stomach exercises you can do at home:
1. Crunches
Crunches are a classic abdominal exercise that targets your rectus abdominis. To do crunches:
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head and lift your shoulders off the ground.
- Exhale as you lift your shoulders, and inhale as you lower them back down.
Repeat for 3 sets of 15 repetitions.
2. Reverse Crunches
Reverse crunches target your lower abs. To do reverse crunches:
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides or underneath your hips.
- Lift your hips off the ground, bringing your knees towards your chest.
- Lower your hips back down to the ground.
Repeat for 3 sets of 15 repetitions.
3. Bicycle Crunches
Bicycle crunches are a great way to target your obliques and rectus abdominis. To do bicycle crunches:
- Lie on your back with your hands behind your head.
- Bring your knees towards your chest and lift your shoulders off the ground.
- Straighten your right leg while twisting your torso to the left and bringing your right elbow towards your left knee.
- Switch sides and bring your left elbow towards your right knee while straightening your left leg.
Repeat for 3 sets of 15 repetitions on each side.
4. Plank
Plank is an excellent exercise for your core muscles. To do a plank:
- Get into a push-up position with your arms straight and hands shoulder-width apart.
- Engage your abs and hold your body in a straight line from head to heels.
- Hold for 30 seconds to 1 minute.
Repeat for 3 sets.
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5. Side Plank
Side plank is a variation of the plank that targets your obliques. To do a side plank:
- Lie on your side with your elbow under your shoulder and your legs stacked on top of each other.
- Lift your hips off the ground, creating a straight line from your.
6. Russian Twist
Russian twists are an effective way to target your obliques. To do Russian twists:
- Sit on the ground with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the ground, balancing on your tailbone.
- Clasp your hands together and twist your torso to the right, bringing your hands towards the ground.
- Twist back to the left and repeat.
Repeat for 3 sets of 15 repetitions on each side.
7. Scissor Kicks
Scissor kicks work your lower abs. To do scissor kicks:
- Lie on your back with your hands under your hips and your legs straight.
- Lift your legs off the ground and alternate crossing one over the other.
Repeat for 3 sets of 30 seconds.
8. Flutter Kicks
Flutter kicks are another exercise that targets your lower abs. To do flutter kicks:
- Lie on your back with your hands under your hips and your legs straight.
- Lift your legs off the ground and alternate kicking up and down.
Repeat for 3 sets of 30 seconds.
9. Leg Raises
Leg raises target your lower abs. To do leg raises:
- Lie on your back with your hands by your sides and your legs straight.
- Lift your legs off the ground and raise them towards the ceiling.
- Slowly lower your legs back down.
Repeat for 3 sets of 15 repetitions.
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10. Mountain Climbers
Mountain climbers are a full-body exercise that targets your abs. To do mountain climbers:
- Get into a push-up position with your arms straight and hands shoulder-width apart.
- Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
- Continue alternating for 30 seconds.
Repeat for 3 sets.
11. Burpees
Burpees are a challenging exercise that work your entire body, including your abs. To do burpees:
- Start in a standing position.
- Squat down and place your hands on the ground.
- Jump your feet back into a push-up position.
- Perform a push-up.
- Jump your feet back towards your hands and stand up.
Repeat for 3 sets of 10 repetitions.
12. Standing Oblique Crunch
Standing oblique crunches target your obliques. To do standing oblique crunches:
- Stand with your feet shoulder-width apart and your arms straight up above your head.
- Bend your torso to the right, bringing your right elbow towards your right hip.
- Return to the starting position and repeat on the left side.
Repeat for 3 sets of 15 repetitions on each side.
13. Standing Knee Raises
Standing knee raises work your lower abs. To do standing knee raises:
- Stand with your feet shoulder-width apart.
- Lift your right knee towards your chest while keeping your left foot on the ground.
- Lower your right leg and repeat on the left side.
Repeat for 3 sets of 15 repetitions on each side.
14. Standing Leg Raises
Standing leg raises target your lower abs. To do standing leg raises:
- Stand with your feet shoulder-width apart.
- Lift your right leg out to the side, keeping it straight.
- Lower your leg back down and repeat on the left side.
Repeat for 3 sets of 15 repetitions on each side.
15. Standing Twists
Standing twists work your obliques. To do standing twists:
- Stand with your feet shoulder-width
- Place your hands behind your head.
- Twist your torso to the right, bringing your left elbow towards your right knee.
- Return to the starting position and repeat on the left side.
Repeat for 3 sets of 15 repetitions on each side.
15 Flat Stomach Exercises You Can Do At Home
Now that we’ve gone over 15 different exercises you can do at home to target your abs, it’s important to note that consistency is key. You won’t see results overnight, but by incorporating these exercises into your regular workout routine and maintaining a healthy diet, you will eventually achieve a flatter stomach.
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FAQs
Do I need any equipment to do these exercises?
No, all of these exercises can be done at home without any equipment.
How often should I do these exercises?
It’s recommended to do these exercises at least 3–4 times per week for best results.
Can I do all of these exercises in one workout?
Yes, you can incorporate all of these exercises into one workout or split them up into different workouts throughout the week.
How long will it take to see results?
Results vary for each individual, but with consistent exercise and a healthy diet, you should start to see results within a few weeks to a few months.
Are these exercises suitable for beginners?
Yes, these exercises are suitable for beginners, but it’s important to start with proper form and gradually increase the intensity as you become more comfortable.
Can I modify these exercises if I have an injury or physical limitation?
Yes, it’s always important to listen to your body and modify exercises as needed to accommodate any injuries or physical limitations.
Conclusion
Incorporating these 15 flat stomach exercises into your workout routine can help you achieve a stronger, leaner, and flatter midsection.
Remember to maintain proper form, start with lower intensity if you’re a beginner, and gradually increase the intensity as you become more comfortable.
And don’t forget to maintain a healthy diet and exercise routine for the best results. Happy exercising!
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