5 Effective Exercises To Get A Flat Belly Without Going To The Gym, And A Few Dietary Tips

March 27, 2018 13:22

If you want to make your belly flat and well-toned, diet alone is not enough. To keep your stomach in a good shape, you should also do exercises that target your abs. Fortunately, you can do many of them at home.

Here are five simple and effective exercises that won’t take much of your time:

1. Twisted crunch

This exercise benefits both your belly and your back. Here’s how you do it:

lie down on your back;
lock your fingers behind your neck;
lift your upper body and one leg (bent at the knee) simultaneously, so your elbow touches the opposite knee in the middle (remember to keep your abs tight);
go back to the initial position and repeat with the opposite side;
do 10 repetitions for each side.

2. Plank

This exercise is simple and good for your abs and back. Here’s how to do it:

assume the plank position (your forearms on the floor, parallel to your body and your toes also on the floor, keep your back and legs straight);
remain in this position for 5 to 10 seconds, keeping your abs tight;
do 10 repetitions.

3. Crunches

Crunches are one of the most effective exercises for your abs, but you need to know how to do them properly. Do them this way:

lie on your back, bend your knees, keeping your feet flat on the floor;
put your hands behind your neck and lock your fingers;
lift your back off the floor, keeping your abs tight and your legs in the initial position;
lower your upper body back on the floor;
do at least 15 repetitions.

It’s more convenient to do this exercise when someone holds your feet. Alternatively, you can put them under the couch so they won’t move.

4. Leg lift

This exercise engages both your abs and upper leg muscles. Here’s how to do it:

lie on your back and cross your legs at the ankles;
put your hands behind your neck and lock your fingers;
lift your legs up so they are bent at the knees and form a 90-degree angle with your body (you should keep your upper body still and your abs tight);
lower your legs back on the floor;
do at least 15 repetitions.

5. Swimmer

It’s a simple and fun exercise that you can include in your abs workout. Do it this way:

lie down on your stomach with your arms and legs apart (your body resembling letter “X”);
lift your right arm and left leg off the floor, keeping them straight;
hold for a few seconds and go back to the start position;
change sides and do 10 repetitions for each side.

To get better results, both exercise and diet are essential. To get rid of fat around the waist and other body parts, you need to create a calorie deficit of 500 to 1000 calories daily (calorie deficit is what happens when you burn more calories than you eat).

Fat loss diet should focus on protein, but you still need to get enough of other nutrients, including healthful fats (such as those found in olive oil and avocado) and carbs. To make your diet more healthful, reduce your sugar and salt intake, cut out junk foods and other sources of trans fats, and steer clear of fried foods. Instead, include more whole grains and fresh vegetables and fruits in your diet. And don't forget about dairy, especially such excellent sources of protein as cottage cheese.

Source: NHS UK, Health, Fitness Magazine, CureJoy

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.