5 Flat Abs Exercises To Get A Slim Waist
Losing belly fat is not easy. But the right diet and flat abs exercise
can help you win this battle. It’s time you took charge and targeted the
ab muscles to strengthen and tone them. You may also mix it with exercises
that help burn overall body fat. Continue reading to learn about the 5
best flat ab exercises and 5 flat tummy diet tips to get a slim waist
fast. Scroll down!
5 Effective Exercises To Get Flat Abs
Here are some effective workouts to strengthen your core and flatten your
abs at the same time.
Note: Before starting these abs exercises, warm-up properly to prevent
injuries.
1. Cardio And HIIT
Cardio and HIIT (High-Intensity Interval Training) are a must if you want
to burn fat. Before you spot reduce your waistline or belly, you must aim
to shed fat from the overall body. As the body loses overall fat, it helps
the belly slim down as well. Focus on core exercises to tone your muscles,
which will make you look slimmer.
Do exercises like jogging, running, rope jumping, box jumps, squat jumps,
staircase running, high knees, jumping lunges, burpees, swimming, Zumba,
dancing, or play any sport. You may also use equipment like a Swiss ball
or resistance bands to make your workout more intense.
2. Reverse Crunch
How To Do
● Lie on the floor with knees bent, arms by your side, fingers
pointing towards your heels. Lift your feet off the ground, toes pointing
away from your body.
● Exhale and slowly lift your hips off the floor, contracting your
abs. Your knees now point towards your head. Keep your head and neck on
the floor.
● Inhale and come back to the starting position. Remember to move in
a slow, controlled manner.
● Do 3 sets of 8-12 reps.
3. V Sit-Up
How To Do
● Lie on a mat and place your arms overhead.
● Lift your legs and hands off the floor and come into a sitting
position, as shown in the image. Balance your body on your buttocks and
tailbone. Keep your arms extended in front, forming a “V” with your upper
and lower body.
● Keep breathing and slowly get back to the starting position. Do 3
sets of 8-12 reps.
4. Plank With Opposite Arm And Leg Raise
How To Do
● Get into a push-up position, with your body supported on your
palms and toes and the back straight and aligned with your head and
neck.
Lower yourself onto your forearms, keeping the rest of the position
unchanged. Curl your fists inwards and ensure that the upper arms are at
90 degrees with the lower arms, and the elbows are directly under your
shoulders.
● Lift your right leg off the floor and extend it straight out,
parallel to the floor.
● Putting your weight on your left foot and right arm, lift your
left arm and extend it in front of you with the fingers pointing
forward.
● Keep your extended leg, arm, and back straight throughout, using
your core to maintain balance.
● Hold for 10 seconds and come back to the plank position. Repeat on
the other side. Do 3 sets of 8 reps.
5. Thread The Needle
How To Do
● Get into a modified side plank position, lying on your left side,
propped up on your left forearm, with the wrist directly under the
shoulder.
● Keep your knees bent and lower legs folded back, with the right
leg resting over the left. Let your right arm rest on your right hip. Keep
your hips off the ground.
● Extend the right arm straight overhead. Look up at your arm.
Ensure a straight line from the right fingertips to the left elbow.
● Bring your right arm down and under your left armpit, as though
you are threading a needle. Feel the twist in your sides and abs and not
in your shoulders or neck.
● Come back to the starting position. Do 8 reps on this side and
repeat on the other. Complete 3 sets.
Do these exercises for 30 minutes every day, and you will start to see a
difference in two weeks’ time. However, you should also be careful about
what you eat. Here are 5 easy diet tips to get a flat belly.
5 Easy Flat Abs Diet Tips
1. Avoid Processed Foods and Added Sugar
Choose whole fruits over juices, fresh over canned, and water over soft
drinks. Consume bakery staples like cakes and cookies in moderation.
Canned and packaged foods contain a lot of sodium and very less fiber and
nutrients. Excess sodium retains more water, puffing up your belly. Stay
away from sugar substitutes as well; they are only partially digested by
your body.
2. Control Alcohol Intake
Alcohol inhibits fat oxidation . This means that frequent alcohol
consumption can lead to higher body fat in the long term.
When you drink, the liver works overtime to burn alcohol instead of fat,
giving rise to terms like ‘Beer Belly’ or ‘Beer Gut.’ Also, one tends to
underestimate the calories in alcohol, making it easy to overdrink.
3. Go For Flat Abs-Friendly Foods
Flat abs-friendly foods deal with the causes of belly fat, like balancing
your gut bacteria, reducing gas, and preventing constipation, and contain
healthy fats. Whole grains, lean protein, eggs, leafy vegetables, almonds,
and green tea are toppers in this list.
Get your dose of omega 3-fatty acids from fatty fish or capsules. A
well-prepared cup of green tea contains catechins, which are antioxidants
that claim to reduce belly fat.
4. Eat At The Right Time
The trick is never to stuff your tummy or starve. Eat something within
half an hour of waking up and have a breakfast that contains whole grains
and protein. Go for a filling lunch and a light dinner at least three
hours before bedtime. Eat two snacks – one mid-morning and one at tea
time.
Having small, balanced meals does not lead to tummy bulge and keeps your
metabolism up and running. The best part is that your body never goes into
starvation mode, which is when it feels the need to store everything as
fat.
5. Space Out Foods That Cause Bloating
Do not eat multiple servings of gassy foods in a single day since it may
lead to bloating and belly bulge. The common foods in this list are
broccoli, cauliflower, cabbage, Brussels sprouts, dried beans, and
lentils.
These are very healthy and have good fiber, so do not omit them. Space
them out across your meals throughout the week.
Why Losing Belly Fat Is Important
People with abdominal fat or a large midriff are 2.75 times more at the
risk of heart disease, even if they are within a healthy weight range
.
The fat stored in your belly region is more dangerous than the fat stored
in the hip and thigh regions (3). It increases bad LDL cholesterol, messes
with your blood sugar, and increases your blood pressure and risk of a
heart attack , . Also, a flat tummy can make you look slimmer, more
proportionate, taller, and more attractive.
Men tend to hold excess fat in their bellies, and women are more prone to
store it in their hips and thighs – protection offered by hormones.
However, menopause removes this protection, making women equally
vulnerable . Your body shape will also change accordingly.
Other reasons include more calorie intake, mainly from processed foods,
alcohol, trans fats, and bloating due to gassy foods.
Flat abs exercises not only help lose that stubborn belly fat but also
make your core muscles stronger. Cardio, crunches, planks, sit-ups, and
threading the needle are some of the various exercises that can help you
lose fat, tone the abs, and get a strong core. Complementing this with a
balanced diet with no junk or processed food is important to see a
difference in the fat reduction. Doing these just for 30 minutes every day
would show you effective results in about a fortnight.
