All of us wish we could have that magazine-worthy flat belly, but most of us find it hard to get the time or energy to go to the gym to work on achieving it. But that doesn’t mean you have to give up your dreams of having the perfectly toned stomach, it just means you have to be smart about it.
Lucky for you (and me), there are a few simple exercises that can help you get a flat tummy at home which take up only a little time and energy!
Namrata Purohit of Glamrs.com has got a simple 7 steps exercise routine that you can do at home, which does not take more than 10-15 minutes.
We’ve broken it down for you step-by-step.
1. Crunch-Ups
One of the main things that help you get the best results is to engage your core, says Namrata. She says you do this by sucking in your stomach and contracting your pelvic floor muscles. You have to keep doing this throughout the entire routine.
The first exercise requires you to lie down on your back with your knees bent at hip-width, maintaining the slight curve in your back. Then you simply need to place your hands behind your head and crunch upwards, your chin pointing towards your chest. Repeat 20 times.
2. The Obliques
Keep your hands at the side of your head. Exhale, come up, and then turn your upper body from side to side. Remember to inhale in between each turn, just as you come to the center. Repeat 10 times.
Namrata says you can advance this move once you get a bit more experience by lifting your legs up and balancing them as if they were resting on a table, called the “tabletop position”.
3. Single Leg Stretch
This move does require you to adopt the tabletop position where you balance your legs up on air. Place both hands on either side of your knees, lift your head up and begin a cycling-like position of extending one leg straight out, bringing it back in while extending the other one out. Repeat 20 times.
4. Single Leg Circles
Bring your legs to the tabletop position, but then extend one up to point at the ceiling. While keeping your core engaged, starting slowly circling the leg pointing upwards. Do this 5 times, reverse the action for 5 more times. Repeat with the other leg as well.
5. Ankle Touches
Come up in the ab crunch position with your hands straight down by your side, knees bent. Then you’ll move from side to side, touching each hand to an ankle each time. Exhale as you touch your ankle, inhale as you come back to the center. Repeat 20 times.
6. The 100s
Namrata says this is the most famous workout in Pilates, and we understand why because it’s so simple and effective!
First, lie on your back with your knees bent, arms stretched down by your side. While crunching up, you will pulse your arms up and down in small movements, “as if squishing a marshmallow under your palms”, Namrata says. As you’re doing this, you’ll exhale for five counts, then inhale for five, and repeat until you reach hundred.
You can progress your legs to tabletop or the 45 degree angle with your legs if you feel up to it.
7. Side-to-Side
Sit, up, knees up, feet down. Stretch your hands out, palms touching. Roll down slightly, using your back and abdomen. Inhale, rotate to one side, bring your hands down then up, inhale as you come to the middle, exhale as you rotate to the other side and repeat. Repeat 20 times.
You’re Done!
And that’s it! If you feel a bit overwhelmed on your first day, don’t worry. Namrata says it’ll get easier as you get used to them. Start slow and work your muscles, but don’t overwork yourself. But this is one simple and time-effective routine for a flat tummy!
Watch the video below to see Namrata Purohit demonstrate these moves herself, and to hear a few useful tips straight from her!
