Summer season is coming and you still don’t have the bikini body? Don’t worry, you’re not alone in this! Some successfully worked hard to get the body they want, while others needed more time to motivate themselves and get that body working out. It can be hard, but it’s worth it, so think of all the reasons why you should look your best.
Many women have problem with their belly. That muffin top sometimes doesn’t want to go away no matter how much we stay away from junk food, but if you haven’t exercised then it is time to consider doing it. Below you will find more information about ten exercises that can help you flatten your belly and if you work hard enough and eat healthy food, you can have the six pack you crave.
Crunches don’t burn a lot of calories, but they are really powerful when it comes to toning your stomach. In order to achieve the best results, make sure to do the exercise the right way. Lay on your back and have your legs up at a ninety degree angle as pictured. Place your hands behind your head. Start lifting your upper torso and hold for few seconds, then lay down. The crunches will engage your abdominal muscles and you will feel how the the abs are fully tensed while doing the exercise.
2. Bicycle Crunch
Similar to the basic crunch, the bicycle crunch variety is a great exercise for better core strength. Doing this exercise isn’t something new to you – lie on your back and place your hands at both sides of your head. Lift your legs to a 45 degree angle and start doing a pedal motion with the legs. Another way to do this exercise is to touch each elbow to the opposite knee while doing the pedal motion.
3. The Hundred
The Hundred is an exercise that strengthens the abdominal muscles, warms up your body and and can make your core more stable. Lie on your back and have your knees bent and your feet being hip apart. Bring your legs up at table top position, being 90 degrees bend from your hips and knees. If you’re having any back problems you should keep the table top position and if you don’t have any problems, extend the legs to 45 degrees. In the meantime, let your hands hover off for few inches. Keep the shoulders down and the arms lengthened, while pumping the arms up and down.
4. Bird Dog
The Bird Dog exercise or also known as quadruped can definitely help you make your core more stable by engaging both abdominal and back muscles. Start on all four, with your hands being under your shoulders and the knees under the hips. Lift your left arm forward and your right leg back and vice versa. Keep your back and pelvis still! Place your arm and leg down and start the same lifting with the other pair. You can make your exercise if you are recovering from back injury.
5. Russian Twist
To do the Russian Twist sit on the floor with your knees bent and keep your feet elevated above. Lean back with your torso being at 45 degree angle and keep the spine straight. Put one hand on top of the other and stretch the arms straight and rotate to the right and then to the left as much as you can, making a pause in between. As a strengthening exercise, the Russian twist engages all major abdominal muscles and if you do this exercise regularly, you will notice the results.
6. Dumbbell Pushup Row
This exercise is a plank, but a little bit of harder than usual because of the dumbbells included. Start the exercise by positioning yourself in plank position with your legs wider apart then the hips. Stabilize the torso, keep the core tight and the glues engaged and lift your right elbow to row. Keep your neck long and energized and repeat the same step with your other arm. If this is too much for you, first try the exercise without the dumbbells and then choose the weight according to your strength level.
7. Side Plank with Rotation
To do this exercise, do a side plank and brace your abs by reaching your left hand toward the ceiling. Move your arm up until your torso is parallel to the floor. Slowly return to the side plank position. Do 2 – 3 sets of 5 – 10 reps on each side and make sure to have a short pause between the sets. The plank will definitely strengthen your abdominal muscles, but it will also tighten the mid – section of your body.
8. Elbow to Knee Crunch
Once you master the side plank, doing the side plank crunch will be easy as pie. Start the side plank and place your fingers of the top arm behind your head and the elbow to the ceiling. Next step is to bring the knee of the upper leg to the elbow of the top arm together and crunch the side waist. This exercise will have the same effect on your abs just as the regular side plank.
9. Heel Touch
This is a really easy exercise that can help you a lot to have the abs from your dreams. Lie down and bend your legs at the knees with your feet being set on the floor and your hands alongside. Exhale, slightly lift up and reach one arm with the parallel heel. Inhale while returning back and repeat the same step with the other arm and heel. While doing this exercise, don’t hold your breath. It’s really important to breath properly and not moving your legs at the same time.
10. Mountain Climbers
To do a mountain climber, start in a push up position. Flex the knee and the hip while bringing one leg up until the knee is under the hip. Start reversing the position of your legs up and down by extending the bent leg until it is straight and supported by toes, while the bringing the other foot up with hip and knee flexed. Mountain climbers are the perfect exercise if you’re up for strength – training workouts.