Doing crunches alone will not flatten your tummy – it’s a fact. While doing them can help tone your abdominal muscles, there are plenty more things to do in order to achieve that dream tummy. This is because burning abdominal fat requires more than just doing crunches.
A healthy lifestyle is the major key to achieving a flat tummy. You need to improve your eating and sleeping habits, and get rid of the bad ones. You will also need to incorporate the right exercises because one of the reasons why your tummy area is not shrinking is because you carry a layer of fat around it. If you really want to trim down your tummy fat and make your abdominal muscles come out, then you need to regularly perform the following exercises:
Dumbbell Curl to Squat to Press
Grab a pair of dumbbells and position your arms on your sides. Allow the dumbbells to hang at arm’s length, but make sure your palms are facing forward. Keep your upper arms still as you slowly bend your elbows.
Curl the dumbbells as close to your shoulders as you can. Once you have done so, push your hips back and begin to lower your body into a squat. Return to standing position and press the weights overhead. The entire movement makes one repetition. Repeat several times.
Lunge with a Press
Stand up straight with your left foot in front of your right. Make sure that your right hand should be the one holding the dumbbell at shoulder height. Perform the exercise by bending your knees and lowering yourself into a lunge.
Note that your weight should be placed on your front heel as you do the movement. Head back to the standing position, slowly extend your right arm, and carefully bring the weight overhead. Do as many repetitions as you can for 25 seconds before switching sides, and performing the movement all over again.
Dumbbell Pushup Row
Place a pair of dumbbells on the floor, shoulder-width apart. Do the push up position and hold the dumbbells properly. Perform the push up by carefully lowering your body to the floor, and then pressing yourself back up again.
Hold this position as you slowly pull the weight in one hand up until it reaches the side of your chest. Keep it there for a while, before heading to the starting position. Make sure to prevent your torso from rotating whenever you row the weight. Perform the movement again with your other hand to complete one repetition.
Dip with a Kick
Get a sturdy chair and sit on the edge. Grasp the seat with both hands, and then slide your butt off the chair to lower your body until your arms are nearly parallel to the ground. Press back up, and extend a leg. You need to make sure that your body is stable as you perform the movement in order to avoid any injury. Perform the next repetition with your other leg.
Stand up and hold the dumbbells, one in each hand. Place the weights at your sides at arm’s length, but make sure that your palms are facing each other. Put one foot forward, and then to your side, placing your lead foot in front of your back foot.
If you are having a hard time figuring out this position, just imagine doing a curtsy. Lower your body slowly, until your front knee forms a 90-degree angle. Maintain this position for a while, before heading to the starting position to complete the movement. Repeat the movement with your other leg.
Planking Frog Tucks
Position yourself like you are about to perform a push up. Make sure to keep your body straight throughout this exercise, from the shoulders to the feet. Begin the movement by placing your right foot in front, as close to your right hand as possible.
Do not allow your hips from sagging or rising. Contract your core throughout. Return to the starting position, and perform the movement again with your other leg to complete one repetition.
Stand up with your head and body leaning against a wall. Position your hands and arms in a high-five position on the wall, as well. You need to make sure that your elbows are bent in a 90-degree angle, and your upper arms at shoulder-height.
Maintain this position throughout the exercise, preventing your body from losing contact with the wall. Slowly slide your elbows down to your sides. Make sure to keep the elbows, wrists, and hands pressing against the wall throughout the movement, and that your shoulder blades are squeezed together. Bring your arms up again, and repeat the movement.
Resistance Band Bent-Over Row
Grab a resistance band and step on it with one foot. You can also choose to use both feet for added resistance. Your hands should be holding the band at arm’s length, shoulder-width apart.
Slowly lower your torso, until it becomes parallel to the floor. Carefully bend your hips and press your shoulders together while you pull the band closer to your upper abdominals. Maintain this position for a while, before heading to the starting position.
Mountain climbers is a great total-body workout that targets your biceps, deltoids, biceps, obliques, pectoralis major, lower traps, rectus abdominals, latissimus dorsi, hamstrings, quadriceps, and hips. Begin the workout by assuming a press-up position, so your hands are under your chest, about shoulder-width apart.
Your arms should be straight at this point, and make sure that your body should be aligned. Lift your right foot and bring your knee as close to your chest as possible. Head back to the starting position, and repeat the movement with your left leg. This is a continuously alternating movement, which you need to keep doing for a certain number of reps or time.
Interval training is one of the best workouts for athletes and busy people. You only need at least 20 minutes to complete this type of workout. It is a continuous cycle that usually involves biking or running at your best speed, and holding it for a minute or two, followed by a short recovery. This quick session will definitely boost your metabolism and shift it into high gear, making you constantly burn fat throughout the rest of the day.
These are just some of the best exercises that will surely help you achieve a flat stomach. The best part is that they do not require you to do situps or crunches. These movements keep your body fired up without making you feel bored. Make sure to maintain proper form throughout the exercise to prevent any injuries.
Growing up as a kid who played outside, Samantha enjoys an active lifestyle and emphasizes health as a key component to her life. She enjoys sharing her knowledge with others so that anybody can live a healthy life. On the weekends, you can find her hiking around Southern California!