Sometimes you may feel that you’ll never lose your belly fat, even if you do crunches all day long. But according to a report by CBS, crunches alone aren’t enough to lose stubborn belly fat. To get the flat abs of your dreams, you need to be eating the right foods, avoiding the wrong foods and engaging in a total body workout three or four times per week.
The Plank
The plank is an isometric exercise, meaning that it involves maintaining muscles in a contracted position without moving. To perform this exercise, begin by lying face down on the floor or an exercise mat. Next, push yourself up into a bridge position, so that your weight is borne by the tips of your toes and your forearms. Hold this position for as long as possible, keeping your back straight and concentrating on pulling your belly button toward your spine. Do not let your back or hips sag. At first your body may start shaking after several seconds, but with persistence, you will be able to hold the position longer and longer. The Ab Core and Stomach Exercises website suggests that when this position becomes less challenging, alternate doing the plank with sets of crunches.
Double Straight Leg Stretch
According to the Flat Stomach Exercises website, Pilates exercises are effective for getting a flat belly because they require you to work many muscles simultaneously. The double straight leg stretch is a classic Pilates move. To begin, lie flat on your back with your hands behind your head, elbows wide. Extend your legs toward the ceiling, keeping them straight and toes pointed. Next, using your stomach muscles, raise your head and neck off the floor as if you were doing a sit-up or crunch. Keeping your head and neck raised, slowly move your legs down until they are several inches above the floor and then raise them to the original position again. Repeat the exercise six to 10 times, remembering to keep your back firmly pressed again the floor.
The Roll-Up
The roll-up is another common Pilates exercise that requires a great deal of mental concentration as well as physical discipline. You begin by lying flat on the floor, visualizing your belly button being pulled toward your spine. Stretch your arms so that they extend beyond your head, but keep your shoulders relaxed. As you exhale, begin to roll upward very slowly, using your abdominal muscles to bring your spine off the floor one vertebrae at a time. Inhaling, roll all the way over until your hands are extended toward your toes. Your back should be rounded, abdominals tightly pulled in and chin tucked to your chest. Exhaling, slowly roll back down to the floor, one vertebrae at a time. Repeat five to 10 times.
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