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12 Simple Flat Tummy Workouts You Can Do At Home

Of course, there are many fitness centres to flatten your tummy. But many people don’t have time to go for fitness centres and some people can’t afford that much of money.

You can maintain a good diet to make your tummy flat, but some of you cannot follow the diet rules due to the lack of will power.

It is not always possible to control ourselves from not eating the delicious food. But no need to worry, here are some simple workouts that you can try at your home. So, it costs nothing to get a flat tummy!

First you have to know the size of your tummy to reduce it. Get a measuring tape and wrap it around your waist at your belly button and check your girth. Take the measurement while you are standing up. Make sure that the tape measure is level.

For women, the healthy waist size is 35 inches and for men, it is 40 inches.

Flat Stomach Workouts

1. Burpees/Squat Thrust

Burpees can burn calories and make you stronger. There is no need of any equipment for this workout. Try it

Process

  1. Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line.
  3. Now jump the feet back to the start position.
  4. Continue jumping feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

2. Crunches

Crunches is a great exercise to reduce stomach and for building strong abdominal muscles. Anyone who wants to get flat tummy can perform this exercise.

Process

  1. Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands either sides of your head, don’t lock your fingers or don’t pull your head up.
  3. Push a little of your back into the floor to engage the abdominals.
  4. Tilt your chin slightly. Leave a few inches space between your chin and chest.
  5. Now roll your shoulders off the floor.
  6. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor.
  7. Just be like that for a moment at the top and then move back down slowly.
  8. Do this 3 sets of 15 reps.

3. Hindu/Judo Push-up/Dive Bombers

This exercise also helps you flatten the tummy. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required. Try it!

Process

  1. Put your hands flat on the floor. Maintain a distance shoulder’s width apart.
  2. Keep your back straight and extend your legs behind you forming the push-up position.
  3. Keep your feet wider than your shoulder’s width. Your body should be supported only by your toes and hands.
  4. Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.
  5. Final position: Now, when you reach the start position again, straight your arms and arch your back. Doing this pushes your torso in the upwards direction such that your chest is outwards and your sight should be in a direction above you.
  6. Do this exercise 3 sets of 12 reps.

4. Mountain Climbers/Alternating Knee-ins

Mountain climbers show effect on your abs. Try this exercise to flatten your tummy fast. You can do this at home without any equipment.

Process

  1. Place your hands flat on the floor, shoulder-width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line. Your weight should be supported on your hands and toes only.
  4. Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely.
  5. Now reverse the position of your legs by extending the leg back which is extended. And simultaneously flexing the straight leg until it is in the start position.
  6. Do this for 3 sets of 15 reps.

5. Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.

Process

  1. Stand with your feet shoulder-width apart.
  2. First do a regular squat, later engage your core and jump up.
  3. When you land, lower your body back into the squat position to complete one rep.
  4. Do this exercise 3 sets of 15 reps