If you are looking for a “getting a flat belly in seven days workout plan”, then sorry dear, you are in the wrong place.
I believe that fitness is a journey that requires consistent effort and a lot of patience. It is difficult to shed the obstinate fat in your abdomen. According to the AARP, those with abdominal fat are more likely to get cardiovascular disease, diabetes, attack, and some malignancies.
But don’t be concerned. With all of my experiences, I can assure you that if you follow the flat stomach workouts outlined below at home, you will definitely fire up your core and obtain a toned and flat belly.
Also, check –The 20 Best Exercises for Weight Loss
Are you curious?
So, let’s get started.
Table of Contents
What is the significance of a strong core?
A strong core tends to go beyond appearances and the concept of a “flat tummy” when increasing core muscles is also an important aspect in maintaining overall good fitness and flexibility of your body. Some of the world’s strongest people don’t have six-pack abs, yet they can carry a lot and execute incredible athletic feats. Furthermore, having a powerful core helps you avoid injury, especially in the knees and hips.
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However, and this is critical, the core encompasses more than just the muscles that run along the middle of your stomach. In actuality, the core is a three-dimensional ‘box’ structure that contains:
- Your intestines
- Your gluteus maximus
- Your muscles in your lower back
So, when we speak about creating a powerful core, we’re referring specifically to developing a strong ‘trunk.’ Got it?
What muscles make up a flat stomach?
The following muscles contribute to a flat stomach:
- Pelvic floor muscles: support organs like the bladder, uterus, and intestines.
- Transverse and rectus abdominis muscles: sometimes known as the “six-pack,” are essential for muscle performance (hinging, stretching, twirling) and stability.
- External and internal obliques: aids in breathing and trunk rotation.
- Erector spinal muscle: strengthens the back and offers a sturdy platform for rotations.
- Core: It is a link between a lot of muscles that encompass your entire spine, linking your hips, spine, neck, and shoulders.
So, those partial bike pushups and other stomach workouts, you’ve been doing before bed is basically neglecting a large portion of your core. Not to mention that they may slow down your development and are a dangerous method to work out. Strive for diversity in your workouts, and strength will follow.
Believe me!
Best Flat Stomach Workout Exercises
Supine Leg Raises
Objectives:
Lower and upper abs, hips, calves, and quadriceps
Steps To Follow:
- Place yourself on a mat. Place your thumbs beneath your hips and your palms level on the floor. Lift your feet slightly off the floor, gaze toward the ceiling, and tighten your core. This is your starting point.
- Raise both of your legs to ninety ° and slowly lower them.
- Raise your legs once more just before contacting the floor. Perform 3 pairs of 15 reps.
What Not To Do:
Do not put your feet entirely on the ground or elevate your legs by pushing your hips with your hands.
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Butterfly Kicks
Objectives:
Lower and upper abdomen, buttocks, quadriceps, and calves.
Steps To Follow:
- Lie on the floor on a mat. Place your palms beneath your hips.
- Raise your head, back and neck, and legs off the mat. This is the beginning point.
- Drop your left leg. Elevate your left limb and drop your right leg just before they hit the Elevate your left limb and drop your right leg just before they hit the floor.
- Repeat 12 times to finish one set. Perform 3 pairs of 12 repetitions. Take a 20-second pause before proceeding to the next exercise.
What Not To Do:
Do not perform this exercise rapidly or hold your breath.
Bicycle Twists
Objectives:
Rectus abdominis, core muscles, pelvis, quadriceps, and calves.
Steps To Follow:
- Lie on a mat and raise your feet off the mat while, flexing your knees.
- Put one of your thumbs behind each ear. Grip the back of your head with your four fingers. Raise your chin from the mat. This is the beginning step of your workout.
- Straighten your left leg and press it down. Move up and turn to the right simultaneously. Try to connect your left elbow with your right knee.
- Bring the left leg to something like a bent position by bending back down.
- Repeat with the other leg. Complete 2 pairs of 12 repetitions. Take a 10-second break before going to the following exercise.
What Not To Do:
Do not speed through the sets and do not sink your chin in the ground.
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Sit-ups
Objectives:
Rectus abdominis
Steps To Follow:
- Place your feet on the ground and your knees flexed. Place your arms behind your head and tighten your abs. Elevate your face and arms off the floor and look up. This is where you’ll begin.
- Using your core strength, lift your weight off the floor and move into a sitting position.
- Go to your starting point slowly. Complete 2 pairs of 12 repetitions.
What Not To Do:
Make a differentiation between sit-ups and crunches. Sit-ups require you to physically stand up and return to your starting position. Always set your elbows apart when sitting up.
Heel Contact
Objectives:
Back muscles and upper abs.
Steps To Follow:
- Position yourself on the mat. Maintain a flexible posture, legs broader than shoulder-width apart, and feet flat. Maintain a chin up, shoulders relaxed, and core engaged with your elbows by your sides.
- Fold your rightmost sideways and try to make contact with your foot.
- Bend to the other side and try to make touch with your left heel with your left hand.
- Rep 20 times to finish one set. Complete 3 pairs of 20 repetitions. Take a 20-second break before proceeding to the next exercise.
What Not To Do:
Keep your feet away from your hips.
In and Out of the Leg
Objectives:
Lower and upper abdominal, buttocks, calves, and quadriceps.
Steps To Follow:
- Place your feet on a mat. Position your arms behind you, hands flat on the floor. Lean back and elevate your legs from the floor. This is your starting point.
- Tuck in both of your legs. Pull your arms and shoulders closer to your knees at the same time.
- Return to your starting point. Perform two sets of 20 repetitions.
What Not To Do:
Do not spread your hands too far apart in the rear.
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Crunches
Objectives:
Crunches
Steps To Follow:
- Lie down on a mattress with your knees contracted and your feet securely placed on the floor.
- Put one of your thumbs behind each ear. Grip the back of your head with your remaining fingers. Raise your head off the floor. This is where you’ll begin.
- Begin by cuddling up and using your head to touch your knees.
- Return to your original starting place.
- While relaxing, inhale and exhale after curling down. Complete 2 pairs of 12 repetitions.
What Not To Do:
Try not to tuck your chin in.
Reverse Crunch Half Seated
Objectives:
Lower and upper abs, and hips
Steps To Follow:
- Lie on a mat, knees flexed, and feet straight on the mat. Recline and support yourself with your elbows. Here is where you’ll begin.
- Lift both legs from the mat and bring them up to the nose.
- Return your legs to the beginning position gradually. Perform 3 pairs of 15 reps.
What Not To Do:
Don’t strain your shoulders excessively or twist your lower spine.
Mountain Climbers with Crossbody Bags
Objectives:
Rectus abdominis, elbows, core, pelvis, hamstrings, and quads.
Steps To Follow:
- Put yourself in a push-up position. Check that your elbows are precisely beneath your shoulders. Maintain a straight line through your neck, spine, and hips. You should not rise up and bend down. This is your starting point.
- Elevate your right foot off from the mat, extend your knee, and bring it near your chest on the right side.
- Return the right foot to its initial position. Elevate your left foot off from the mat, stretch your knee, and bring it near to your chest on the left side.
- Increase your speed and perform as if you were running! Perform 2 pairs of 25 reps. Before moving on to the next exercise, take a 20-second pause.
What Not To Do:
Keep your palms close to your body and avoid drooping your head or lower back.
Crunch Jackknife
Objectives:
Lower and upper cores, pelvis, thighs, and quads.
Steps To Follow:
- Place yourself on a mat. Raise your hands above your head. This is your starting point.
- Lift your arms and shoulders while retaining your neck and back in the same line. Lift both of your feet from the ground at the same time.
- Try putting your hands on your knees.
- Return to your starting position. Perform three sets of 12 repetitions.
What Not To Do:
Do not entirely lay your head on the ground between repetitions.
The Russian Twist
Objectives:
External rotators, upper and lower cores, and glut.
Steps To Follow:
- Lay on the mat, lift your legs, keep your knees loose, and lean back slightly. Join your palms to balance your body. This is where you’ll begin.
- Twist your upper body to the left first, then to the right.
- Perform 3 pairs of 12 repetitions for the best results.
What Not To Do:
Do not hold your breath while executing this workout.
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Exchange toe taps while reclining
Objectives:
Deltoid, external oblique, and glutes.
Steps To Follow:
- Lay on the mattress and extend both legs to 90 degrees. Extend your hand high and lift your neck and spinal erectors off the floor to strengthen your core. This is where you’ll begin.
- Bend up and use your right hand to try to connect your big toe to your left foot.
- Curl down one more.
- Curl up once more, this time aiming to make touch with your right foot using your left hand. Perform 2 pairs of 15 reps.
What Not To Do:
Not to worry if you are not able to reach your foot. Try reaching across the knee or try to near the toes as possible.
Burpees
Objectives:
A full-body workout that also works your abs.
Steps To Follow:
- Stand tall with your legs shoulder-width away.
- Kneel down and put your hands on the mat. For clarity, we’ll refer to this as the “frog” stance.
- Hop and push both legs back into a plank posture.
- Jump back to the “frog” posture.
- Jump vertically and stretch your arms above your head.
- Land gently on the floor.
- Return to the frog posture, then to the plank posture. Perform 3 pairs of 8 reps. Take a 10-second pause between sets. Furthermore, take a 20-second pause before going on to the following exercise.
What Not To Do:
Do not create unrealistic expectations. Burpees are difficult to complete. It makes no difference how many burpees you perform. What is important is just how many you can do while keeping proper posture.
Plank
Objectives:
Rectus abdominis, abs, hips, triceps, and glutes.
Steps To Follow:
- Kneel on the floor.
- Put your elbows down on the mat.
- Raise your right leg first, followed by your left leg.
- Maintain a straight line between your head, back, and hips. Maintain focus on your core.
- Maintain this position for a minimum of 30 seconds. Perform 3 pairs of 30-60 second holds.
What Not To Do:
Keep your palms close to your shoulders. Do not slump or pike your lower back.
Side Plank
Objectives:
Shoulders, biceps, and glutes, as well as the abs and core.
Steps To Follow:
- Form a half-lying side position on your right. Put your left foot on the floor, across your right foot.
- Place your left palm on your waistline and your elbow just below your shoulder.
- Raise your pelvis off from the ground. Your spine should be parallel to your head and neck.
- Stretch your left hand broad to make this more difficult.
- Maintain this position for 30-60 seconds. Continue to breathe.
- Reduce your body weight. Take a 10-second rest, switch sides, and repeat on the opposite side. For novices, one round of this activity is sufficient. As you improve, you can increase the duration and sets.
What Not To Do:
Avoid dropping your pelvis.
The Bottom Line
A flat tummy is a realistic goal if you commit to and follow a good workout and lifestyle regimen. Within a matter of weeks to several months, you should notice obvious benefits. It is entirely up to you how you choose to judge your achievement. You can judge how you perceive, how particular items fit, or real waist and hip measurements.
The more committed you are to your goal, the more probable you will achieve the desired objectives.
