You’ll Only Get Flat Tummy If You Do These 10 Exercises At Home

A flatter belly is kind of a dream or goal for everyone who wants to look good and fit in their old dress or the new body shaper dress they have bought. Many people have a rack in their cupboard where they keep all the clothes that they will wear when they tuck their tummy in and get a flat belly for like forever.

Exercise is not only good because it helps you look, be thin, good-looking, or speak according to the norms of society. But exercise is important for the health and maintenance of the body. For example, if you have a four-wheeler. You have kept it for over 3 years in the same place without any movement or anything. What will happen to it? It’s going to rust, cord, and maybe stop working. This is what will happen to your body if you stop its movement.

Now, to give you a simpler example, Do, you remember your childhood? Where you used to run, climb, hop, jump and do what not. Still, you never have back pain, knee pain, headache, or even a bulgy belly unless you are not in the mood to go to school or pay tuition.

This is what you will experience if you do it even today. Yeah, I know you don’t have that much time left. Work, office, school, and college have taken our freedom from all of us. But if we can plan a weekend to get everything out of our heads and relax, we can schedule 150 minutes every week for a workout. Experts say it is not necessary to work out for 2 or 4 hours every day. Even just 25 minutes per day can help you achieve your fitness goal.

How to get a flatter belly according to Rujuta Diwekar?

Do not use any gadgets. 1 hour before bedtime.
According to Rujuta, using gadgets like phones, TVs, laptops, tablets, or Kindles before bedtime can make us take longer to sleep. For a good night’s sleep, avoid using gadgets before bedtime.

Have an early dinner
The earlier you have your dinner, the better it is for your health. Also, it is important to keep a gap of at least 2 hours between dinner and bedtime. Have healthy, home-cooked meals for dinner like dal rice, roti, chapati, sabzi, etc.

Stay active
The key to staying active is avoiding sitting in one place for more than 30 minutes. According to Rujuta, for every 30 minutes that you sit in a place, stand for at least 3 minutes. And this standing should be done by standing up straight on both your feet and not by leaning on the wall or by using the support.

Adapt walking to your lifestyle.
Walk around in your office as often as possible. Avoid taking your vehicle to every place that you visit and walk to places that are at a small distance. The idea is to look for opportunities for walking and staying active. But know that walking is part of the activity and not an exercise.

10 beginner flat stomach workout

1. Crunches

This is a simple exercise for a flatter belly,
Lie on your back with your knees bent and your feet flat on the floor (if you’re having trouble keeping them down, tuck them beneath a weight or have your PT boyfriend stand on them), stretching your arms out in front.
Reach for your knees with quick, rapid action, lifting only your head, shoulders, and upper back off the floor, using your core to raise you. Rep with the opposite side, experiencing the burn in your upper abs.

2. Bicycle crunches

Bicycle crunches involve both oblique muscles simultaneously, so it is the best exercise for a flat tummy.
Lie down in a tabletop position with your head and shoulders lifted, hands behind your head, and legs crossed.
Keeping your lower back in contact with the ground at all times, bring your right elbow to meet your left knee while straightening your right leg at a 45-degree angle.

3. Reverse crunches

This is a flat tummy exercise that involves more of the lower tummy area.
Lie flat on your back with your legs bent and your knees bent inwards.
Straighten your legs without lowering your feet to the floor, maintaining your lower back in contact with the ground.

4. Scissor legs

Such flat tummy exercise involves more of the lower tummy area.
Roll your legs overhead until your palms are flat against the back of your lower back, then lie flat with your legs together and arms at your sides (don’t get too comfortable).
Rollback down and repeat on the other side, balancing evenly on the backs of your shoulders and reaching your right leg forward on a high diagonal and your left leg back in opposition without lowering.

5. Forearm plank

Exercise for a flatter belly at home must involve this plank. This works more on the core strength and oblique muscles.
Bend your elbows and place your weight on your forearms while starting in a push-up stance.
Brace your core and hold for 30 seconds while maintaining a straight line. That’s all there is to it for the first set.

6. Side planks

This is the best workout for a flat tummy as it will help you get the two obliques on either side of the stomach and also the middle line very quickly.
With your arms bent and your elbow just beneath your shoulders, lean on the right side of your body in a straight line from your head to your feet.
Hold for 30 seconds, then switch sides.

Also Read: 8 simple & effective exercises for weight loss at home

7. High plank

For people who are not able to do the forearm plan, high planks can be an alternative. This flat stomach exercise can give you the same benefits.
Start in a high plank position, with your hands directly beneath your shoulders, your core braced, your bum tight, and your feet together.
Stay put.

8. Russian twist

This is an easy workout for a flat tummy at home. It helps to get those lines, but it is also easier than side planks and has less intensity. To raise the intensity, you can also keep those legs slightly above the ground.
Lie on your back with your legs elevated and bent at 45 degrees, and your feet slightly off the floor. Raising your torso to a 45-degree angle with the floor using your abs will help.
With your arms straight and lifted, slowly shift your torso to the right side. Repeat on the left side after pausing and reversing the twist. That counts as one rep.

9. Heel reaches

This is a simple exercise for a flatter belly that involves both the lower belly and oblique muscles.
Lie down flat on your back with your knees bent and your feet flat on the mat. Extend your hands toward your heels and lift your head and shoulders off the mat.
Squirm from side to side using your core, tapping your left heel with your left hand and your right heel with your right.

10. Flutter kicks:

This is the best workout for a flatter belly as it involves intense strength in the lower belly and core.
Lie flat on your back with your knees bent and feet flat on the mat. Raise your head and shoulders off the mat by extending your hands toward your heels.
Using your core, squirm from side to side, tapping your left heel with your left hand and tapping your right heel with your right.

Note:
• If you have the slightest back pain, other pain in your body, a kidney stone, or any other discomfort, talk to your doctor before doing it.
• This exercise not only helps to build the core but also puts pressure on the back, so if you feel pain in your back, apply ice or any pain relief ointment.
• Wear comfortable clothes during a workout.
• Make sure to do it on a yoga mat or anything that won’t slip on the floor.
• For exercising on the next day, first, ensure that your muscle soreness is reduced to 100%, or just do a light yoga asana and not crunches and planks.
• Be well hydrated before, after, and during the workout. (Just a sip of water during a workout will do)
• Also, eat a good, balanced diet.