Regardless of your fitness level, you may discover you are still having trouble losing fat along your midsection. The stomach is a problem area for many. Cutting calories and increasing cardio can help you lose fat, but it does not guarantee you will lose it where you need too. The good news is that you can get a flat stomach by performing specific exercises that target all of the core muscles.
People tend to focus on only the core muscles that run along the front and sides of the abdomen, which is why they are often end up disappointed with the results. In order to achieve a flat stomach, you need to work all five of the major abdominal muscles. These include the rectus abdominals, the internal and external oblique, the erector spinae, and the transverse abdominals.
The rectus abdominis is the large muscle that run vertically down the abdomen, creating the six-pack. The internal and external oblique run down both sides of the rectus abdominis and when strengthened, help to cinch in your waist and sides. The erector spinae and the transversus abdominus are both responsible for core strength and balance, but also help cinch in the midsection to create a more slender look.
The Top Three Exercises You Need to perform to get a flat stomach.
The Reverse Crunch
For most people the lower belly is the hardest place to lose fat. This is why the reverse crunch is so important. The reverse crunch works all five of the major abdominal muscles.
To perform this exercise lie on the floor with your arms at your sides. Cross your ankles, bend your knees, and lift your feet off the floor. Next, contract your abdominal muscles. Then slowly bring your knees toward your chest while rolling your hips up off the floor. Hold for one count, lower feet, and then repeat.
The plank is another core exercise that works all of the major abdominal muscles. As a bonus, this exercise will also help strengthen muscles in your arms and legs.
For this exercise, you will need to lie face down on the floor. With your legs straight, place your hands slightly wider than shoulder length apart. Next, raise your body off the floor as if you were doing a push-up, but instead of fully extending your arms, rest your weight on your forearms. Hold this position for at least 30 seconds while keeping your body in straight alignment.
Most people cringe when they hear the word crunch. When performed correctly it is still one of the best exercises for getting a flat stomach.
For this exercise first lie flat on your back while bending your knees and placing your feet flat on the floor. Next, place your hands behind your head, fingertips touching but not linked, and extend elbows out to your sides. Tighten your abdominal muscles by pulling your belly button toward your spine. Then, slowly curve your shoulders and upper back upward and hold for one count, before lowering back to starting position.
It is possible to get a flat stomach without cutting calories. Performing the exercises above 2-3 times a week can help you reach you reach your goal.
No more to read here. Get moving!