Flat Stomach: 10 Basic Exercises At Home

Flat Stomach Exercises

Who among us doesn’t yearn for a flat stomach, to look toned and fit? I bet no one! However, few of us make it there. Not because having great abs and a flat belly are difficult to achieve, but because few of us know the right yet simple way to do so.

Usually, things go a little bit like this. You sign up at the gym, you attend the gym’s workout regimen for a couple of times (maybe a week) and two weeks later you find yourself back in your living room watching TV.

So, do you want to snap your stomach into shape without pulling yourself out the comfort zone and resorting to boring workout routines? Well, you can! All it takes is you in your most comfortable workout clothes because you are going no further than your living room.

But, aside from looking good in a flat stomach, there are other benefits which mainly revolve around your health. Belly fat can be a “silent threat”. Specifically, it is capable of slowing down your body’s functions and, thus, making you feel bad. So, what are we waiting for? Let’s get a flat stomach through the following exercises at home!

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Let’s Prep Things Up!

As I previously said, the way to a flat stomach is rather easy through the practice of certain workout routines. But, we can make things easier through the use of specific ab workout equipment. These tools can help you achieve your ultimate goal as well as enrich the routine itself by making it less boring.

The Exercise Mat

It might seem insignificant, but an exercise mat can really help you out during a workout session. But, why is that? You can’t imagine how much force you exude on your body as you work out. The thing is that all this force can affect your body muscles and lead to numerous injuries. The rubbery texture of an exercise mat can absorb all this force protecting you from harming yourself.

For A Flat Stomach, Let’s Get Started!

Before we dive into the workout part, you should get a bit acquainted with your stomach’s physical structure. This way you can understand more easily what you can achieve with each exercise and (why not?) pick the most appropriate ones based on your individual needs.

Your abdomen, also known as stomach or belly, consists of several muscle groups. The most fundamental muscle group is known as rectus abdominals, what we call abs or six-pack. Another important set of abdominal muscles are the ones called obliques. These muscles are located on each side of your upper body. But, let’s use a more popular name for them: love handles.

Here are the best exercises for a flat stomach to practice at home…

1. The Sit-Ups / Crunches

This is probably the most popular exercise for a flat stomach and also the best way to prepare your abdominal muscles for the exercises to come. So, it’s recommended that you start your workout session with this exercise. Sit-ups target mainly the six-pack area as well as the obliques, to a small degree, of course.

  • Lie face up on your exercise mat.
  • Place your hands by your ears.
  • Bend your knees so that your feet touch the floor.
  • Make sure that each leg is aligned with the respective hip.
  • Elevate your upper body until you create an imaginary V.
  • Do 15-20 reps in each set.
  • Pro Tips: During this exercise, you might feel like you are pulling in your abdominal muscles. This means that you are doing it correctly. Also, make sure you exhale as you elevate and inhale as you resume to starting position.

2. The Twisting Crunch

This next exercise is ideal for those who want to get rid of their love handles since the twisting crunch routine focuses on the obliques. Easy and quick, this exercise is bound to help you get that flat stomach.

  • Lie face up on your exercise mat.
  • Place your hands by your ears.
  • Bend your knees so that your feet touch the floor.
  • Make sure that each leg is aligned with the respective hip.
  • Elevate your upper body and twist it towards the sides.
  • Repeat the exercise for 10-15 times on each side.
  • Pro Tips: If you are willing to push yourself a little more and achieve better results, you can always try to make your knees touch the opposite elbows. For example, as you go up, try to touch your left knee with your right elbow.

3. The Single Leg Stretch

Another exercise which can keep your core engaged and tone your stomach is the single leg stretch. This is an exercise which not only helps you tone your belly but also strengthens your legs.

  • Lie face up on your exercise mat and place your palms facing down on both sides.
  • Place your legs in the tabletop position (90o ankle).
  • Elevate your head until it is close to your chin.
  • Stretch one leg as you keep the other one in tabletop position and then switch.
  • Repeat for 15-20 times
  • Pro Tip: You might get tired holding your head in this elevated position throughout the course of this exercise. In case this happens, you can use one of your hands to support your head.

4. The Single-Leg Circle

The the next exercise in the “Flat Stomach Series” is known as the single leg circle. This exercise focuses on your abdominal muscles (of course!) as well as your thighs, hips, and hamstrings. Single leg stretch is palm-hand easy and is totally recommended if you want to get a flat stomach from the comfort of your home.

  • Lie face up on your exercise mat and place your palms facing down on both sides.
  • Place your legs in the tabletop position (90o ankle).
  • Stretch one leg towards the ceiling as you keep the other in tabletop position.
  • Rotate the extended leg outward like tracing small circles on the ceiling.
  • Do 20 reps on each side.
  • Pro Tip: Make sure you keep your hips still. You might get caught up and start moving your hips as well. But, stay focused and just move your leg. Also, if you are doing this exercise for the first time, you can always use the leg that is not stretched for extra support rather than keeping it in tabletop position.

5. The Ankle Touching

Yet another stomach-sculpting exercise you can do at home is ankle touching. This exercise is best known for strengthening and toning your obliques as well as being very simple and easy.

  • Lie face up on your exercise mat.
  • Bend your knees so that your feet touch the floor.
  • Make sure that each leg is aligned with each respective hip.
  • Elevate your upper body a bit. This is your starting position.
  • Keep your hands stretched and elevated on both sides.
  • Crunch over your elevated upper body towards the right side until you touch your right ankle.
  • Return tho your starting position.
  • Crunch over your elevated upper body towards the left side until you touch you left ankle.
  • Return to starting position and repeat the exercise for 15 times.
  • Pro Tip: Exhale while you reach out for your ankles and inhale during starting position.

6. The Hundreds

This exercise is probably the most demanding and challenging workout so far. However, it can be completed rather easily since it depends mainly on your stamina.

  • Lie face up on your exercise mat.
  • Bend your knees so that your feet touch the floor.
  • Make sure that each leg is aligned with each respective hip.
  • Elevate your upper body a bit.
  • Stretch and raise your arms on both sides.
  • Pump your arms up and down vigorously.
  • Inhale during the first five pumps and exhale during the next five.
  • Repeat the exercise until you work your way up to 100 pumps.
  • Pro Tip: Depending on your stamina and strength, you can also keep your legs in tabletop position or stretch them out.

7. Plank

The next exercise is multidimensional since it focuses on your core muscles as well as your back muscles. This way you get to tone your stomach, hips, hamstrings, and glutes.

  • Lie face down on your exercise mat.
  • Place your forearms such that your elbows form a 90o angle.
  • Straighten your back and hold this position for 15 seconds up to 1 minute.
  • Pro Tip: The key to this exercise is to place your forearms correctly. If so, you can support your back enough and avoid possible injuries.

8. The Standing Bicycle

Laying down is not the only way to sculpt your stomach. There are numerous exercises which require nothing more than your time. This last exercise is easy, equipment-free and very fun to perform.

  • Spread your legs hip-wide and bend your knees slightly.
  • Place your hands behind your head.
  • Lift your left knee and rotate your right shoulder towards it at the same time.
  • Return to starting position.
  • Repeat the same routine on the opposite side.
  • Do 20 reps on both sides.

9. The Double Leg Drop

But, let’s get back on that exercise mat. This exercise is ideal for beginners since it is simple as ABC. It is also ideal for those who seek to work on their abs rather than their “love handles”.

  • Lie face up on your exercise mat.
  • Raise your legs towards the ceiling until you form a 90o angle with your body. Remember to keep them as straight as possible. This is your starting position.
  • Lower your legs, but don’t let them touch the floor.
  • Hold for a couple of seconds while your abdominal muscles are pulling in.
  • Return to starting position.
  • Repeat for 20 times.
  • Pro Tip: Despite the fact that this exercise is rather easy, it can hide many dangers if not performed correctly. Specifically, it can hurt your back. Just make sure you exude all force on your abdominal muscles instead of relying on your back.

10. The Hip Lifts

The most important thing about building your core muscles from the comfort of your home is to have fun and enjoy yourself. It’s safe to say that the following exercise is bound to achieve that. However, getting a flat stomach is not all that this exercise is good for. It can also help you tone your glutes.

  • Lie face up on your exercise mat.
  • Place your hands at your sides, palms facing down.
  • Bend your knees so that your feet touch the floor.
  • Make sure that each leg is aligned with each respective hip.
  • Elevate your hip towards the ceiling.
  • Hold the position for 3 seconds and return to starting position.
  • Repeat this exercise for 20 times.
  • Pro Tip: If you care to spice things up a bit and work on those abs a little harder, you may want to extend one of your legs as your hip is elevated. Keep in mind, though, to work on both legs.

We live in an era when stress and responsibilities leave us little to no time to take care of ourselves. However, it is up to us to turn the tables and make a gift to ourselves for once. Is there a better gift than a healthy and good-looking body that doesn’t require long gym hours and exhaustive workout regimens?

So, let me know what you think of this easy and straight-forward set of exercises to jumpstart your way to a flat stomach. If you think there are other exercises which need to be mentioned, feel free to drop a line in the comment section. I’d be happy to hear your honest and important opinion. After all, this is an issue that concerns all of us and we should all have a say in it.