A flat stomach and a small waist refer to a toned and slender abdominal area. This can be achieved through a combination of healthy eating habits, regular exercise and flat stomach exercises. Whether you want a flat stomach for its aesthetic appeal or as a sign of strength, you can be confident that it will only happen with a certain amount of self-control and commitment. Fortunately, there are many flat stomach exercises you can do to lose weight, gain muscle, and tone your abs.
With endless lists available, we can help you decide which abdominal activity to choose. Looking for 7 easy pilates exercises to get a flat stomach and slim waist? Read on to discover some essential flat stomach exercises you can do on your own, as well as additional guidelines to keep in mind to improve your chances of getting a flat belly.
1. Roll like a ball
Perform:
– Start in a supine position.
– Bend knees and squeeze legs together.
– Hold the rear thigh with both hands.
– Stabilize your posture and use your strength to jump back so that everything from your buttocks to your head and spine touches the floor.
– Perform 5 rotations.
2. The 100
Doing:
Lie on your back on the mat with your legs and arms extended parallel to each other.
– Raise legs to form a right angle, thighs close together.
– Raise the shoulders and neck, straighten the arms and rhythmically punch up and down (without touching the floor).
– Legs stay still, fixed, breathe deeply and evenly.
– Do this continuously for 10-15 seconds.
3. Single leg teaser
Directions:
– Lie on your back on the mat with your arms stretched along your body, palms facing down, and your legs resting on the mat.
– Raise your left leg to create a 45-degree angle to the mat and at the same time raise your entire upper body, arms extended forward.
Hold for 3 seconds and return to starting position.
– Repeat 5 times for each leg.
4. Single leg circles
Method:
– Lie on your back on the mat with your arms stretched along your body, palms facing down, and your legs placed on the mat.
– Kick your left leg up as high as you can, hold for 1-2 seconds, then lower, but don’t touch the floor.
– Repeat 10 times for each leg.
5. Criss-Cross
Position:
Lie on your back on the mat, place your hands behind your head, raise your legs to a 45-degree angle to the floor, lift your neck and head, and look at your feet.
– Perform a knee pull on each leg in turn for about 3 minutes.
6. Mermaid
Instruction:
– Sit with your back straight in a position with your legs together, bent to one side behind you, left hand touching left heel, right hand raised straight up.
– . Lean to the left and press as close to the floor as possible to feel the tension in your abs and arms.
Hold for 3 seconds and return to starting position.
– Perform 10 repetitions on each side.
7. Saw
Perform:
– Sit with back straight, legs out to sides, arms raised at shoulder level.
– Turn to the left, hands moving with you, legs staying the same.
– Lean down slightly, take a deep, even breath, then switch sides.
– Do each side 10 times.
