We have tested super effective exercises for a flat stomach for you. In this article you get exercises, tips & tricks around the flat stomach, so that fat pads have no chance.
It's important that you always set realistic goals when working out your abs to avoid frustration.
Unfortunately, you can't do it overnight. Endurance, stamina and many alternating workouts are the secret of a tight belly.
Even with the best exercises for a flat stomach, your body needs time to build up the muscles. And even more important: to get rid of the excess kilos on your belly.
Exercises for a flat stomach are super strenuous. This is because our abdominal muscles are not used much in everyday life.
Don't overdo it with the abdominal workout. Sore muscles are very painful, especially in this area.
You can support your abdominal workout with nutrition and drinks. After the workout, we'll tell you which foods help you best with the exercises for a flat stomach.
So you can finally start exercising and enjoy it!
These are the best exercises for a flat stomach
1. planks for a toned abdomen
- The starting position for this exercise is the quadruped stand.
- Stretch your legs firmly and support yourself with your elbows.
- Raise your body until you are touching the floor only with the tips of your toes and elbows.
- You breathe in through your nose, pulling your belly in as far as you can while planking.
- You do this for 30 seconds.
- After that, you repeat the exercise.
I suggest a series of 6 with 6 repetitions each. Between each series you should take a break of 90 seconds. You'll need that with this exercise for the abdomen. Quite strenuous!
That's why losing weight with strength training is better than any diet!
2. sit ups with elevation
Nothing works without sit ups!
- To achieve the starting position for this exercise, lie on your back.
- Bend your legs and rest them on the chair with your heels.
- With your hands, touch your temples.
- When you perform the exercise, tighten your abdomen, inhale and roll your upper body up.
- You return to the starting position by rolling off vertebra by vertebra.
- Meanwhile, exhale.
This is one of my favorite exercises for a flat stomach. It is best if you do 4 sets of this exercise with 30 repetitions each. After each set, take a 60 second break.
If that's too difficult for you, find something lower to rest your legs on. A few books or a bag, for example. You can then slowly increase.
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3. oblique sit-ups for the lateral abdominal muscles.
The oblique sit-ups are one of my favorites to fight excess kilos. However, beginners will have a hard time with this exercise. If you don't have any abdominal muscles yet, this workout is almost impossible.
- Lie on your back.
- Place your left leg on the floor at a right angle.
- You rest the right leg with the ankle (ankle) on the left leg.
- Put your right hand on your temple and your left hand on your hip.
- When performing it, you need to make sure that you tighten your abdomen and then inhale.
- Then lift your upper body and at the same time bring your right hand to your left knee.
- Return to the starting position and do the same exercise on the other side.
It is best if you do four series. In each of these series you do 15 repetitions on the left and 15 repetitions on the right. After that you take a break for 90 seconds.
Please do not despair if it does not work right away. If you can't do it, start with normal crunches.
So you can finally burn your belly fat!
4. lift and lower legs
One of the ultimate exercises for a flat stomach can be found here. Effective, strenuous and with muscle soreness guaranteed!
- Lie down on the exercise mat.
- Place your hands parallel to your body.
- The legs are bent in the air as in the photo.
- Lift your butt off the mat using the strength of your abdominal muscles.
- To do this, pull your knees to your chest. How high can you do it?
- Do 12 repetitions and 3 passes.
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5. classic crunches
Especially for the straight abdominal muscles, the classic crunches are super.
- Lie on your back. Place your legs hip-width apart.
- You lift your upper body until both shoulder blades are no longer touching the floor.
- You should hold this position for 5 seconds.
- Then lower the upper body again. But do not put it down.
- In this exercise, do 15 repetitions and tighten your abdomen.
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6. lateral planks with untwisting for the lateral abdominal muscles.
This exercise is really super good - you train the entire torso.
- Place the right palm under the shoulder.
- Stretch your legs through and lift them off the floor.
- You can place the left leg in front of the right leg to stabilize it.
- Stretch the left arm in the air and press the hip firmly.
- Tighten the buttocks.
- Hold this position for at least 3x 30 seconds.
7. planks and knees tighten
This exercise is also an absolute insider tip among the exercises for a flat stomach. It strengthens your entire torso and also provides a crisp butt.
- You start in the normal plank position. Your elbows are under your shoulders.
- Stretch the legs through and tense the abdomen.
- Now alternately pull the left and right knee to the respective elbow.
I recommend you do 3 sets of 10 repetitions each. Rest 60 seconds in between.
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8. lateral arm support for the lateral abdominal muscles.
The lateral arm support or lateral plank is a super exercise to train the abdominal muscles.
- Lie sideways on the floor and support yourself with one arm.
- This arm should be bent at the elbow.
- Support yourself from the floor in this position and hold it for 30 seconds.
- Then change the page.
I recommend 4 series of 3 repetitions per side.
9. reach ups train the middle abdominal muscles
Reach ups are also a secret weapon when it comes to ab workouts.
- Lie on your back. Both your hands and your legs face the ceiling.
- Try to reach your toes with your hands while performing the exercise.
- Hold the position for at least 5 seconds.
- Then go back to the starting position.
- Here I recommend you 4 sets of 3 reps.
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10. bicycle crunches for the abdominal muscles
- For the Bicycle Crunches you need to lie on your back.
- Stretch one leg straight out and pull the other leg towards your chin.
- Then you pull the other leg. Just imagine you are riding a bike.
- Place your hands flat on the floor next to you.
- Start with 10 repetitions per leg.
11. with leg lifts in a sitting position against belly fat
Looks easy, is mega strenuous for the abs!
- Sit down on the exercise mat.
- Stretch the legs through.
- Lean back slightly and now alternately lift your legs as shown in the photo.
- Important: The legs remain stretched, the back is straight.
- 12x leg raises per side and 3 passes.
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12. plank with leg tightening for the lateral abdominal muscles
- In this exercise you start lying sideways on the floor.
- Put your elbow under your shoulder.
- Stretch your legs through and lift your hips.
- Now slowly pull the upper leg to the elbow in a controlled manner.
- Put the leg back down and start again.
- 12 repetitions and 3 passes.
These drinks will help you get a flat stomach
Of course, the rule that water is the best drink for weight loss still applies. But over time, you may find that you can't look at plain water anymore. We have a few tasty alternatives to water for you.
Infused Water
For a so-called "Infused Water" you need a liter of water, a slice of lemon, 3 leaves of peppermint, a few slices of ginger and a few strawberries and cucumbers. You can make the water with any ingredients.
Coconut water
A super refreshing drink besides the normal water is the coconut water. This is very good for the body because it contains many minerals. These minerals are important to ensure the electrolyte balance in the body. Also the metabolism is boosted with coconut water, and this also helps to lose weight.
Watermelon smoothie
A watermelon smoothie is a super delicious drink. Plus, watermelon is really low in calories and refreshing.
You can prepare this drink without sugar thanks to the sweetness of the melon. A refreshing drink that you can enjoy without remorse. According to a study, the arginine contained in watermelon helps burn fat and build muscle. A perfect reward after your exercises for a flat stomach :)
Green tea
Green tea also offers a super alternative to water and tastes super refreshing. Green tea contains so-called flavanols. The blood sugar increase is to be reduced by these flavanols after a meal, which also helps to lose weight. But it is also great that the green tea should protect against free radicals.
After your exercises for a flat belly you are certainly knocked out and hate little desire for a warm tea. Just drink it lukewarm with a few squirts of lemon. It tastes great!
5 delicious foods for a flat stomach
Did you know that not only exercises provide a flat stomach, but also food? That sounds great, doesn't it? We have selected a few super foods for you that you can easily integrate into your everyday life.
Avocados melt belly fat
Avocados are the so-called "in-food" at the moment. It helps you lose weight around the belly and keeps you full for several hours.
Beans make you full for a long time
Beans are full of fiber and help prevent cravings. You are full for a long time and proteins for muscle building are also in it.
Watermelon fills the belly
Watermelons contain over 90 percent water and can fill your belly super fast.
Almonds: Dietary fiber for the abdominal muscles
Almonds are also full of fiber and healthy fats. Sprinkle the almonds in your daily salad or muesli.
Our conclusion
Listen to your feeling when doing exercises for a flat stomach. If the repetitions are too much for you, reduce them. There is no point in overworking your body. Try to increase the number of repetitions in small steps. Remember how many times you did them the first time. Soon you will be able to train your abs better :)
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