Keeping the love handles and reducing the size of your waist is one of the great challenges that can be achieved with these exercises.
These 9 exercises are simple and easy to do on the floor of your living room with the help of a mat, without having to reorganize your schedule looking for a room, because you can do them at any time.
They improve muscle and bone mass, focusing on burning abdominal fat to reduce the waist. It is important to remember to stretch before and after the series to make the exercises as effective as possible.
Here are some quick and effective floor ab exercises to flatten your tummy that will help you get a toned waist without having to do the plank.
1. Roll up
- Lie on your back on the mat with your arms above your head.
- Raise your arms straight up so that your wrists are just above your shoulders, then slowly bend your spine upwards, starting from your shoulders and ending at your lower back.
- Roll your body into a sitting position and continue to bend your body towards your legs, squeezing your abs throughout the exercise.
- Reverse and roll back down to the mat, lowering from the back to the shoulders.
- Hold for 20 seconds.
2. Pilates scissors
- Lie flat on back on mat with legs raised in air.
- Raise head and shoulders off mat. Hold your right knee with both hands and lower your left leg to the floor. This is a one-time movement.
- Squeeze abs towards spine, switch legs and repeat.
- Switch legs to perform this exercise continuously for 20 seconds.
3. Bird-dog crunch
- Start by placing your body on 2 hands and 2 knees like a table, with your hands directly under your shoulders.
- Keeping your back straight, reach your right arm forward and push your left leg straight back, fully extended.
- Hold this position for a second before pulling your legs and arms back towards your body so that your right elbow is close to your left knee.
- Hold this position for 45 seconds. Then switch sides and repeat for a further 45 seconds.
4. Boat pose
- Sit on the mat with your knees bent to support your feet, feet flat on the mat.
- Keeping your legs together, slowly raise your legs until they form a 45 degree angle with your torso. Tense your abs, straighten your back and balance on your tailbone.
- Knees can be bent or straightened to increase the challenge of the exercise.
- Stretch your arms straight out in front of you, parallel to the mat. If you feel you need extra support, place your hands under your hips against the mat.
- Hold this position for 45 seconds.
5. Oblique knees
- Begin with forearm plank position.
- Bring your right knee towards your right elbow, then return to starting position and repeat on the left side.
- Perform the plank jack by jumping your feet in and out.
- Keep your core and hips steady to minimize the impact on your buttocks as you bounce up and down.
- Alternate between knee bends and jumps for about 30 to 45 seconds.
6. Leg lifts/hip raises/crunches
- Bring your hands behind your head and raise your right leg towards the ceiling.
- Raise left foot behind right. Keep your lower back firmly planted on the mat.
- As your left foot touches your right heel, bend your upper body and lift your hips slightly, squeezing your abs.
- Slowly lower your left leg back to the starting position, but only about halfway down so that you don’t completely release your upper or lower body.
- Repeat for 15 reps.
- On the last rep, keep your left leg behind your right and perform only the hip lift and bend 15 times, legs still straight towards the ceiling.
7. Alternating Knee to Chest
- Lie on your back and raise one leg so that it is about 10-20 cm off the ground. Bend the knee of the other leg upwards and hold the opposite knee towards your chest.
- Switch legs and do the same, bringing your nose towards your chest each time.
- Place your lower back on the mat, lift your head off the floor and tense your abs as you move.
8. Extended leg pulses
- Bring your right knee towards your chest and extend your right leg towards the ceiling (perpendicular to the mat).
- Keep your left leg straight under the mat, extended and about 8-10 cm from the mat.
- Interlock your fingers behind your right knee.
- Squeeze your stomach to raise your torso about 8-13 cm off the floor. Make sure your lower back remains on the mat.
- Repeat for 10 repetitions.
9. Bicycle crunches
- Lie down on the mat with your hands behind your head, avoiding pressure on your neck.
- Lift your legs, tighten your abdominal muscles and immediately start cycling.
- If you are pedalling with your elbows, bring the knee of the leg you are pedalling with up to your chest and bring the elbow of the opposite leg over the knee.
- Move and keep your speed under control so that you can fully rotate your core.
- Do 20 repetitions (10 for each side), alternating sides.