When we can’t fit into the jeans we wore a few months ago, we know it’s time to start exercising. Many of us are not enthusiastic about spending hours at the gym, but recent studies have shown that even 15 minutes of exercise a day can effectively burn fat and improve your resistance, stamina and metabolism. Try our workout plan and get toned abs for the summer season.
We have created a workout plan that will tone and flatten your abdomen. You don’t need any special equipment – a yoga mat is more than enough.
Not all exercises are suitable for everyone, so you should consider your physical and medical condition. Remember that exercise is most effective when combined with a healthy diet!
1. Crunches
It is one of the best flat stomach exercises you can think of because it helps you burn stomach fat easily.
- Lie on your back.
- Bend your knees and place your feet on the mat. Keep your feet together or slightly apart.
- Put your hands behind your head. Make sure your thumbs are behind your ears and your fingers are supporting your head. Don’t intertwine your fingers, as this puts extra pressure on your neck.
- Lift your upper body off the floor. Exhale as you rise and keep your elbows wide apart. Make sure your abs are flexed when you do crunches.
- Return to starting position. Breathe in on the way down.
- Repeat 10 times. Begin by doing 3 sets. Later on, you can do 4-5 or more sets during your workout.
If you want to make the workout a little more challenging, you can lift your legs up and cross your feet over each other.
2. Side bends
This exercise stretches and strengthens your obliques and helps prevent the “muffin top” effect.
- Stand with feet shoulder width apart. As you inhale, raise your arms straight above your head.
- As you exhale, lower your right arm to your right side and raise your left arm above your head, bending your body to the right.
- Return to starting position with arms overhead as you inhale. Repeat the exercise on the left side. Make sure you bend only at the waist and use your obliques.
- Repeat 10 times for each side. Do 3 sets.
You can also do dumbbell side bends if you want to work your obliques even more.
3. Vertical leg lifts
This exercise works your lower abs.
- Lie on your back with your legs straight and together. Keep arms straight at sides.
- Raise both legs, keeping them straight.
- Slowly lower your legs so that they are slightly above the floor. Hold for a few seconds.
- Raise your legs again. Inhale as you lower your legs and exhale as you raise them. If you find it difficult to lift your legs straight up, you can start by lifting your legs with your feet crossed.
- Repeat 10 times. Do 3 sets.
The slower you do this exercise, the harder it gets. So if you want your lower abs to be really strong, try to do the lifts as slowly as you can.
4. Forearm plank
This exercise may look simple, but it is extremely effective for strengthening your core muscles – abs, diaphragm and pelvic floor.
- Lie down on your forearms. Hold your shoulders just above your elbows. Your arms should be at a 90 degree angle.
- Step back and raise your knees. Maintain a straight line from your heels to the top of your head and look down.
- Tense your abs and hold the pose as long as you can.
- Once you can hold the pose for 60 seconds, you can move on to more complicated planks.
5. Bridge exercise
This exercise works your abdominals and strengthens your glutes and thighs.
- Lie on your back with your knees bent and your feet under your knees. Place your arms at your sides.
- Tense your abs and glutes. Raise your hips to create a straight line from your knees to your shoulders.
- Curl your spine and come back down. Inhale as you come up and exhale as you come down.
- Repeat 20 times. Do 3 sets.
6. Lateral plank
The side plank is a great exercise to tone your core muscles, increase your metabolism, and improve your endurance.
- Lie on your side with your elbow just below your shoulder and your top foot on top of your bottom foot.
- Lift your hips to create a straight line from your feet to the top of your head. Do not let your hips drop.
- Try to hold the pose for 60 seconds. Breathe calmly.
If you are a beginner, start by doing the side plank with your knees bent, as shown here.
7. Cobra pose
This pose tones your abs, strengthens your arms and shoulders, and lifts your mood.
- Lie on your stomach with your legs straight.
- Place your hands under your shoulders and fold your elbows back.
- Press your feet and thighs against the floor.
- Straighten your arms and lift your chest off the floor as you inhale. Press your tailbone toward your pubic bone.
- Press the shoulder blades against the back.
- Aim to hold the pose for 15-30 seconds. Breathe calmly.
- Return to the starting position as you exhale.
8. Boat pose
The boat pose is the most difficult exercise in our workout plan, so if you are a beginner, make sure you start with easier exercises.
- Sit with your knees bent and your feet on the floor.
- Lean back slightly and lift your feet so that your shins are parallel to the floor.
- Stretch your arms out in front of you at shoulder height. Hold this pose with your knees bent for about 30 seconds. Engage your abs and lengthen your spine.
- Return your feet to the floor and relax for a few seconds.
- Do the exercise again, but this time keep your legs as straight as possible so that your body forms a V-shape. Keep your abs engaged and your back straight.
- Hold the pose as long as possible. If you feel you are losing the V-shape, return to the pose with your knees bent for a few seconds.
These exercises will not only help you lose belly fat, but will also improve your endurance – just don’t forget to do them regularly!
