Top 10 exercises for a flat and toned stomach

Getting a smooth abdomen is easier than it seems, but it requires consistency in exercise and must be accompanied by a good complementary diet.

If you are thinking of starting a routine to work that area of ​​your body, you should know what are the best exercises for a flat stomach that you can start practicing at home. In this article we explain which are the simplest and most effective.

10 effective exercises for a flat stomach

These are the most effective movements to be able to work the abdominal muscles.

1. Jumping Jacks

This is one of the exercises for a flat stomach that you can put into practice at the beginning of your routine. Although it is not such a specific exercise, it will allow you to start warming up all the muscles and you will also take the opportunity to do cardio.

To do this, you must first stand with your back straight, your feet together and your arms close to your body as the starting position. Then it is enough to perform a jump, in which the legs and arms are stretched out. The legs will be past the height of the shoulders and the arms should be raised above the head. Then we return to the starting position, leaving the feet at shoulder height.

We will repeat these movements for approximately half a minute.

2. Leg raises

With this simple activity you will work and you will tone the lower abs easily from home. To start, you should lie on the floor, preferably on a mat.

To perform the exercise, you must rest your hands on the ground, below the gluteus. The movement consists of raising the legs slowly until the soles of the feet are parallel to the ceiling. You must keep your legs as straight as possible.

Then you should slowly lower your legs to the starting position. Repeat the exercise 15-20 times.

3. Inverted crunch with kick

This is one of the most effective flat stomach exercises you can do.

To do this, you must start by lying on your back, with your legs bent and your feet resting on the floor. Your palms will touch the ground to help you stay supported.

The exercise consists of raising the hips to shrink the knees, so that they reach chest height. To be effective you must do it by contracting the abdominals. With your knees still at chest level, pause, then lower them again. The lower back must be kept against the ground and the head must remain in a straight line with the body.

It is advisable to repeat this movement about 15 times.

4. Hip lift

The hip lift will be useful for working both the abdominal area and the buttocks. It will help you show off both a flat stomach and a toned butt!

To do it correctly you must lie on your back, with your knees bent and the soles of your feet flat on the ground. In this case, what you will raise is the hips, so that the trunk is in a straight line from the shoulders to the knees.

Once up, hold the posture for about 5 seconds and return to the starting position. It is advisable to repeat the exercise about 20 times. Remember that if you contract your glutes in the lift, you will also work those muscles.

5. Climbing

Another simple exercise for a flat stomach is known as climbing or mountain climber. This workout will help you work your oblique abs.

To do this, you must get on all fours and imitate the gesture of climbing a mountain (obviously hence its name). To do this, you must place yourself in a plank position, that is, face down, with the palms of your hands resting on the floor and your legs stretched out.

Then it consists of bending the knees up to the height of the chest, pretending that we walk or climb on the ground, and while keeping your hands in the same place and resting on the floor.

6. Twist

This exercise is also known as a Russian twist, twist, or crunch. It is recommended to do it with a weight in the hands, but if you do not have weights or you are a beginner, you should know that it can be done without them.

To start you should sit on the floor with your legs together and stretched out. Bend your knees slightly, lifting your feet off the ground, and lean your body back. If you have trouble keeping your balance, you can keep your feet flat on the ground. We must keep the arms united and in the center.

The movement will consist of carrying the arms from one side to the other, turning the body towards the direction in which you turn. For the exercise to be effective you must do strength with the abdominals. Try to stay stable when making turns, to avoid causing injury.

7. V-Crunches

This is another variation on the classic sit-ups. To begin, you must lie on the floor on your back with your legs stretched out. It is recommended to keep your arms behind your head.

To perform them raise your legs and arms until they meet in the air, while flexing the waist. They must be well extended and parallel to each other. Then lower them back to the starting position.

8. Balloon crunches

This is another of the best exercises for a flat stomach that you can do from home, although to carry it out you need a fitball or medicine ball.

Get on your back on the ball, supporting your lower back on it and with your feet flat on the ground. Ideally, your knees should be bent at a 90-degree angle.

Put your hands behind your head and lift your torso doing push-ups, pausing when you are up. Try to keep your head and neck straight so as not to stress.

Repeat the procedure about 15 times.

9. Iron

This exercise will help you strengthen your abs for a flat, toned stomach.

Lie face down on the floor, supporting only the balls of your feet and arms from the elbow to the hands. Keep your back straight, but without forcing or straining. Tension must be exerted and felt in the abdominal area. Hold this pose for about a minute.

10. Side plank

It is as simple as the previous exercise, only done laterally.

Stretch your body sideways, supporting only one arm and one foot on the floor. It is important keep the body well stretched and forming a straight line from head to toe. First hold for a minute on one side and then repeat leaning on the other side.

In case it falls short, you should know that some variations can be added to add difficulty, such as lifting one leg in the air. You dare?

All these exercises for a flat stomach are the easiest and most effective, but they must go accompanied by a good cardiovascular exercise and a balanced diet if you want to get results in a short time.