Effective Exercises To Get Flat Abs
1. Cardio And HIIT
Cardio and HIIT (High-Intensity Interval Training) are a must if you want to burn fat. Before you spot reduce your waistline or belly, you must aim to shed fat from the overall body. As the body loses overall fat, it helps the belly slim down as well. Do exercises like jogging, running, rope jumping, box jumps, squat jumps, staircase running, high knees, jumping lunges, burpees, swimming, Zumba, dancing, or play any sport.
2. Reverse Crunch
Lie on the floor with knees bent, arms by your side, fingers pointing towards your heels. Lift your feet off the ground, toes pointing away from your body. Exhale and slowly lift your hips off the floor, contracting your abs. Your knees now point towards your head. Keep your head and neck on the floor. Inhale and come back to the starting position. Remember to move in a slow, controlled manner. Do 3 sets of 8-12 reps.
3. V Sit-Up
Lie on a mat and place your arms overhead. Lift your legs and hands off the floor and come into a sitting position, as shown in the image. Balance your body on your buttocks and tailbone. Keep your arms extended in front, forming a “V” with your upper and lower body. Keep breathing and slowly get back to the starting position. Do 3 sets of 8-12 reps.
4. Plank With Opposite Arm And Leg Raise
Get into a push-up position, with your body supported on your palms and toes and the back straight and aligned with your head and neck. Lower yourself onto your forearms, keeping the rest of the position unchanged. Curl your fists inwards and ensure that the upper arms are at 90 degrees with the lower arms, and the elbows are directly under your shoulders. Lift your right leg off the floor and extend it straight out, parallel to the floor. Putting your weight on your left foot and right arm, lift your left arm and extend it in front of you with the fingers pointing forward. Keep your extended leg, arm, and back straight throughout, using your core to maintain balance. Hold for 10 seconds and come back to the plank position. Repeat on the other side. Do 3 sets of 8 reps.
5. Thread The Needle
Get into a modified side plank position, lying on your left side, propped up on your left forearm, with the wrist directly under the shoulder. Keep your knees bent and lower legs folded back, with the right leg resting over the left. Let your right arm rest on your right hip. Keep your hips off the ground. Extend the right arm straight overhead. Look up at your arm. Ensure a straight line from the right fingertips to the left elbow. Bring your right arm down and under your left armpit, as though you are threading a needle. Feel the twist in your sides and abs and not in your shoulders or neck. Come back to the starting position. Do 8 reps on this side and repeat on the other. Complete 3 sets.