The abdomen is an integral part of the body between the chest and pelvis, in humans. The region that occupies the abdomen is named as the abdominal cavity. The abdomen extends from the chest and diaphragm to the pelvis with a pelvic ridge.
Also the abdominal muscles assist in the breathing process. They provide flexibility and movement, protect the inner organs and are a key element for supporting the spine.
They also provide postural support together with the back muscles.
So in the front of the abdomen, there is a major muscle called the rectus abdominis, also known as the “abs” and “lower abdominals”.
Also the oblique’s are the muscles on the side of the upper body that assist in turning the body from side to side and this is the area of the body which is also called “love handles”.
So it’s important to properly work your oblique’s. Because toning them can help create a nice looking waist and better movement.
So you will notice that when we do the basic sit-ups and crunches (see exercise 1), we only do up and down movement so we work on the “6 pack” area. And when we crunch and twist (exercise 2), we work the oblique muscles as the twisting movement is the one that work your oblique.
8 Flat Tummy Exercises at Home :
- Crunches / sit ups
First you need to lie on the floor. And then hold your hands by your ears rather than behind your head to prevent a neck strain and bend your knees with your feet on the floor.
Next lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling and then exhale as you come up as far as you can.
Hold for a second, then inhale as you return to the starting position. You need to repeat 15-25 times. This is an exercise beneficial for your upper abdomen.
- Crunch and twist
First you need to start with the same position as the above exercise (crunches). But this time raise yourself up slowly then twist your body from the waist (not back and shoulders) and try to touch your left knee with your right elbow, untwist and go to starting position.
Then the next time do the opposite side and try to touch your right knee with your left elbow. You need to repeat on each side 10-15 times.
This is an exercise for the oblique (also known as love handles).
- Pike and Extend
Start the exercise so that you need to lie on the floor with your legs extended over your hips (see the left image) and then crunch up so your hands reach towards your feet.
Next you need to bring your arms back overhead while at the same time you lower your left leg towards the floor.
After that crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead.
Then lower your right leg towards the floor. You need to repeat 20 times alternating sides.
- Front Bridge exercise (planks)
So, suck your belly button and keep your body as straight as possible without locking your knees and continue to breathe and don’t hold your breath. You need to hold yourself in this position as long as
Then rest and after that repeat 2-3 times. After some time you can gradually extend the time of holding yourself in the position.
This is an exercise great for strengthening your core muscles
and is also good for the back.
- Hip lifts
First lie on the floor with your arms by your sides and your palms facing down and your legs over your hips at 90 degrees.
Feet need to be flexed. Next you need to lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling and then return to the starting position.
You need to repeat 15 times.
- Crunch Chop And Crunch Chop Twist
Start so that you lie on the floor while your legs are over your hips at 90 degrees and your arms are overhead and take a deep breath.
When you exhale, lift your head and shoulders off the floor. And
than as you crunch up, open your legs so your arms chop through your legs. You need to repeat this movement for 1 minute.
When you want to work your oblique, chop each hand through the
opposite leg. For example, when you lift your head and shoulders off the floor, you need to chop with right hand through your left leg and alternate between the sides.
- Side Plank
First you need to lie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other.
Then your right elbow should be directly under your shoulder as per
the illustration and next contract your core muscles and lift your hips and knees off the floor.
You need to hold for as long as you can. And then return to the starting position. Then do the other side and repeat.
This is an exercise that will not only help you get a flat tummy, but it can also help you get a firmer, rounder butt.
- Leg Drop
Lie on the floor while your legs are over your hips at 90 degrees and slowly lower your legs as low as you can without touching the floor.
But you need to make sure not to lift your lower back. Then raise
your legs to the starting position and repeat 10 times.