Flat Belly Exercises for Women

As we age our muscles are not as tight and it often the shape and size of our belly changes. It’s no longer quite as easy to maintain a flat belly; this is especially true for women who have had children. While it does get harder to maintain the flat stomach, there are some flat belly exercises that women can do regularly to help. These exercise work on toning and strengthening the muscles to hold everything in and give the flat appearance that most women want.

Reverse Crunches

A lot of women don’t enjoy doing traditional crunches but reverse crunches are so effective that most women don’t mind doing them. Reverse crunches require that you lie flat on the floor with legs pulled up off the floor about six inches. Pull both legs toward the chest while contracting the lower abdomen. This exercise works that stubborn lower belly area that often plagues women who have had babies. Three sets of 10-12 repetitions are efficient to strengthen and tone.

Scissor Kicks

Scissor kicks require that you lie on your back on the floor with you hands under your buttocks. It’s important to keep the small of the back pressed against the floor as you raise one leg at a time about 10 inches off the ground and then lower it back down. Repeat with the other leg. Repeat 10 times every other day for an effective flat belly exercise.

Side Crunches

Side crunches are an effective workout for the entire abdomen with a focus on the obliques, or the muscles on the sides of the stomach. To complete a side crunch you need to lay on your back with your legs bent to the left. Lift and crunch as many times as possible keeping your shoulders square on the floor. Bend knees to the right and repeat on the right.

Pelvic Tilt

The pelvic tilt is a simple but effective flat stomach exercise effective for women of all ages. To do a pelvic tilt a woman will lie on her back with the knees bent, feet on the floor. Slowly lift the pelvic section of the body up off the floor and hold for five seconds and then lower back to the ground. Everything above the pelvis should remain on the floor during the exercise. Three sets of 15 repetitions should be done for an effective workout.

Flat Belly Exercises for Men

Every man would love to have flat abs as this is the picture of health and attractiveness. While flat abs are part of an overall healthy lifestyle and will not come with exercise if you are not eating right, there are some flat belly exercises that men can do that will help to strengthen the muscles. These exercises, when combined with a balanced diet, will help men achieve the flat belly look that is desired.

Seated Crunch

Most men groan at the idea of a traditional crunch, but a seated crunch may be a bit easier for some while also being highly effective. For this type of crunch one needs to sit on the edge of a bench, gripping the front edge and leaning back slightly. While in this position, extend the legs away and keep the heels four to six inches off of the floor. Now bend the knees and slowly raise the legs, bringing them toward your chest. At the same time, lean the body forward toward the upper body, bringing the chest to the thighs, or as close as possible. Return to the starting position, completing three sets of 12.

Corkscrew

This is a flat belly exercise that is intense because it focuses on the lower abs as well as the obliques. To start, lie on your back with your legs raised over your hips with the knees bent slightly. Place the hands at your sides with your palms down and use your lower abs to raise your hips off the floor, bringing them toward your ribcage, pushing your feet straight upward. At the same time as you are pushing your feet upward, twist the hips to the right and hold, then twist to the left and hold. Repeat 10 times on each side.

Crunch Side Bend Combination

This exercise focuses on the upper abs as well as the obliques. To perform this exercise you will need to lie on your back with your knees bent and feet on the floor. Place your hands behind your ears and curl up so that the shoulder blades are off the floor. Bend at the waist to your left, pushing your left armpit toward your left hip. Pull back to the middle, and then bend to the right. Slowly lower back down to the starting position. Repeat three sets of 16.

Flat Belly Exercises You Probably Aren't Doing

If you’re trying to get a nice and toned midsection you may be surprised that you’ve probably been doing flat belly exercises that don’t actually help you get a flat belly. If you’re like most, you probably immediately think about crunches and situps for getting your belly nice and flat. In reality, they are not the most effective flat belly exercises. There are other ones that actually are much better for toning up your midsection to look like you want it to look. You can do situps until you’re blue in the face, but doing situps and crunches alone is not going to get the results that you are hoping for. Instead, try some of these flat belly exercises. None of them require any special equipment and can be done anytime in pretty much any room in your house.

Make-Believe Bicycle

For this exercise, you need to lie on your back with your hands placed beside your head. Pick your knees up slightly so they’re about at about a 45 degree angle. Start moving your legs in a motion like you’re riding a bicycle, bringing the elbow opposite of your knee up to touch your knee each time. When your left knee comes up, touch it with your right elbow and vice versa. Remember to keep a natural breathing cycle going – don’t hold your breath.

Vertical Leg Crunches

This exercise is not only great for your rectus abdominis, but it also targets your obliques. Lie on your back and put your feet straight up in the air. Keep your legs slightly bent and cross your cross your ankles across one another. Now keep your legs in the same place while you slowly lift your shoulder blades off the floor. Hold for a few seconds, slowly lower your shoulders back down and repeat. An easy way to help you do this flat belly exercise properly is to imagine you’re pulling your belly button straight down through to your back while you’re holding yourself in the up position.

Backwards Crunches

This one targets your rectus abdominis and you should be able to feel it working on the bottom section of your abs. Lie down on the floor and keep your hands relaxed on the floor next to you. Bring your legs up so your knees are at about a 90 degree angle and cross your ankles. Using your abs, pull up so your hips come up off the floor. When your hips come up, your legs should extend up in the air. The movement you’re doing with each lift is minute. Ensure you aren’t kicking or swinging your legs to help get the momentum going.

As always, flat belly exercises alone are not going to give you a firm, flab-free midsection. In order to get the most benefit, use these exercises in conjunction with cardio workouts and a well-balanced diet.

Are you REALLY serious about getting a flat stomach? If so, check out the flat belly exercises at HeavyOnHealth. There are other resources at HeavyOnHealth that will improve your life, as well as your stomach. So go check it out!