A fat stomach is caused from leading a life that is low in physical activity and high in fattening foods. If you want to get your stomach firmer and flatter, you must first make a sacrifice at the dinner table. Once you have done that, you have to set your sights on exercises that can burn fat and build stomach muscles. The rectus abdominus and obliques are the two main areas that you want to concern yourself with.
Step 1
Perform sprint intervals to burn calories and promote weight loss in your stomach. Start out with a light five-minute warm-up. Run as fast as you can for 20 seconds, then jog for 40 seconds. Keep alternating back and forth for 30 minutes and finish with a light five-minute cool-down. If you do not like running, apply sprint intervals with any form of cardio.
Step 2
Extend your legs while you hold a plank. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Place your forearms on the ground and lift your hips so your back forms a straight line. Hold this position as you lift your right leg up. Pause for a second, lower it back down and lift your left leg. Pause again and lower it back down. Alternate lifting and holding each leg.
Step 3
Execute a set of decline crunches. Lie on the decline bench with your lower shins hooked under the padded supports. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze for a second, slowly lower yourself back down and repeat.
Step 4
Twist from side to side to target your obliques. Sit on the floor with your knees bent and feet flat. Hold a medicine ball in front of your chest with both hands and lean backward until you are at a slight angle. Rotate to your right side as far as you can go, then rotate to your left side as far as you can go. Alternate back and forth in a smooth motion.
Step 5
Sit on a stability ball and hold a medicine ball with both hands to do side rotations. Sit up straight and extend your arms straight in front of your chest. Rotate to your right by twisting at the hips. Go as far as you can, then reverse your direction and go to your left. Go back and forth in a smooth motion and keep your head in line with the ball at all times.
Step 6
Roll a stability ball on the floor to do pull-ins. Place your shins on top of the ball and place your hands on the floor directly under your shoulders. Pull your knees into your chest by rolling the ball on the ground and contracting your abs. Squeeze for a second, roll the ball back out and repeat.
Step 7
Fold your body in half to do V-ups. Lie flat on your back with your arms outstretched above you. Lift your arms and legs simultaneously to come up onto your butt. Your body should be in a "V" shape at this point. Try to touch your hands to your toes and slowly reverse the movement. When you come back down, stop your legs right above the ground before repeating.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your ab exercises. Work them two to three times a week with at least one day of rest in between.
Things You'll Need
- Decline bench
- Medicine ball
- Stability ball
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