The abdominal area is one of the most difficult parts of the body to shape and tone because it requires constant effort to maintain firmness and prevent sagging around the midsection.
A lack of exercise and a diet that’s high in calories are the main causes of a flabby belly and abdominal fat because, unfortunately, this is the part of your body where you most clearly see the effects of leading a sedentary lifestyle and making poor dietary choices.
Having a flat, toned belly can be a little difficult, but it’s not impossible. There are many things you can do to achieve your goals to improve your overall figure and firm your tummy.
If you’re among that group of people who doesn’t have the time to go to a gym for exercise, why not try these seven exercises to firm your tummy without ever leaving the house?
Plank with raised leg
Get into the classic plank position, supporting your body with your forearms and toes, making sure your elbows sit just below your shoulders. The rest of your body should form a straight line from your neck to your heels.
Holding this position, raise one leg. Keep it in the air for a few seconds, before returning to the starting position. Repeat this movement with your other leg.
Be sure to contract your abdominal area to work it properly.
Want to know more? Read: 5 reasons to do push-ups every day
Plank with raised feetSimilar to the previous exercise, support yourself in the plank position using your forearms, elbows just below your shoulders, but this time put your feet up on a low exercise bench or a ball.
Your entire body should be straight, from the neck to the ankles, and your head should be tilted slightly downward.
Draw in your abdomen and hold it for 10 seconds. Rest for 10 seconds, and repeat 10 more times.
Lying with your left side on the floor, assume a position that allows your weight to rest only on your left forearm and the inside of your left foot. Your elbow should be just below your shoulder, and your upper arm should be perpendicular to the ground.
Tighten the abdomen and try to hold this position for 30 to 40 seconds, then switch to the other side.
Side plank with flexed kneeStarting in the same position as the previous exercise, lift your left leg and bend your knee so that your left foot is in line with your right knee.
Your body weight should be entirely supported by your left forearm and the side of your right foot.
Hold the position for 30 to 40 seconds and then repeat with the opposite side.
Lie on your back with your arms stretched out at your sides, knees slightly bent, and feet flat on the floor.
While holding this position, slowly lift your legs until your toes are pointed toward the ceiling and your hips are partially elevated.
Slowly return your legs to the ground until you reach the starting position, and repeat this movement 15 to 25 times, always keeping your abdomen tight.
Walking with weightsTaking a hand weight in each hand, raise your arms above your head and walk around the room slowly while tightening your abdominal muscles.
Take between 15 and 20 steps, rest, and repeat.
This exercise is great for toning the belly and fighting flab after you lose weight.
Lie on your back on the floor with your legs hip width apart, and your arms stretched to your sides, palms to the floor.
Contract your abdominal muscles to lift your hips off the floor first, followed by your abdomen and the middle part of your back.
Keep your shoulders resting on the floor and try to hold this position for 10 to 15 seconds before resting. Do four to eight repetitions per routine.
Please read: How to prevent muscle cramps
The results of these exercises won’t be seen immediately! It requires a lot of patience and perseverance to see a change. It’s important that you adopt these exercises as part of your daily routine or at least three times a week.