A flabby tummy is a bummer, especially if you’re busy at work. The whole gym routine takes at least an hour, and sometimes you just can’t find the time.
But according to recent studies, people who do yoga, aerobic exercise, and strength training three times a week for two years reap many benefits. In particular, the heart muscle is less stiff and the body uses oxygen better.
For this reason, here is a list of 10 flat stomach exercises that you can do in the comfort of your own home in just 30 days. You will only need 10 minutes of your time each day to do these exercises and you will see amazing results in the first week.
1. Bridge
Lie on your back and support yourself on your bent legs. Place your arms along your torso and press your lower back firmly to the floor. With an exhalation, lift the pelvis so that the body assumes a sinew position. Tighten your buttocks as you do this. Rotate your waist slightly so that it is not overloaded. With an inhalation, return to the starting position.
Number of repetitions: 12.
2. Lunges
Stand straight, feet shoulder-width apart, back straight. Lunge forward so that the angle between your thigh and shin is 90 degrees, and extend your arms out in front of you. Rotate your pelvis and bring your hips down as you perform the movement, not just bending your knee. Return to the starting position.
Number of repetitions: 10 times for each leg.
3. Crab
Sit on the floor, bend your knees and clasp your hands behind your back. Place the palms on the floor and lift the body. From this position, alternate moving your legs and arms back and forth.
Number of repetitions: 8.
4. Bird dog
Stand on all fours, straighten your back and rest your hands on the floor. Raise one hand and one leg apart and keep them straight.
Number of repetitions: 8 times on each side.
5. Leg raise
Lie on your back and press your lower back to the floor, legs extended. Place your hands under your lower back. As you inhale, lift your legs straight up off the floor. With the exhalation, put them back down.
Number of repetitions: 15.
6. Side Lunges
Stand up straight and bring your arms along your body. As you exhale, lunge to the side and return to the starting position as you inhale.
Number of repetitions: 8 for each side.
7. Jump Squats
Place your feet wide apart and support your arms at your sides. Lower your pelvis low, push off and jump off. Jump back onto your toes and spread your legs wide apart.
Number of repetitions: 10.
8. Sit up
Bend your knees and place your feet flat on the floor. Raise your body using your abdominal muscles and then lower yourself to the starting position.
Number of repetitions: 15.
9. Climber
Stand against a bar with your hands at shoulder height. Raise your knees one at a time and try to reach the opposite arm. Make sure your lower back does not sag.
Number of repetitions: 20.
10. Frog squat
Stand with your feet wide apart, hands in front of you. Sit down, push off and jump out. Jump back onto your toes and spread your legs wide.
Number of repetitions: 20.
Keep reading: Back Fat Exercises You Can Do With No Equipment – Good For Beginners
