Today I’m sharing a fun core workout packed with stomach exercises that helps flatten, tone, and tighten the tummy. The exercises in this stomach workout target the main core muscles and help slim down fat quickly.
I recently got a nasty case of e Coli and salmonella. My stomach was uncomfortably bloated for weeks and couldn’t wait to exercise my abs. I had to take antibiotics for 2 weeks, which didn’t help anything…
When you train all of the stomach muscles at once, everything sucks in tight like a corset. That’s why they work so well.
Best Ab Exercises—and Ones That Are Wasting Your Time
Lie with your hands behind your head with your elbows out to the side. Engage your abs to lift your shoulders upward while pushing your right elbow across your body towards your left knee. Fluidly, cycle your feet as you repeat the movement on the opposite side, pushing your left elbow towards your right knee. A crunch on both sides completes one rep. Continue alternating sides, while spinning your feet until you complete your set.
Lie on the floor, with both hands with your legs extended. This is your start position. In a fluid motion, lift one arm and the opposite leg up off the ground, until you can tap your toe directly above your stomach. Squeeze your abs tight and quickly reverse the movement and return back down to the start position to complete one rep. Do the same number of toe taps on the opposite side to complete one rep.
Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor. This will be your starting position. Reach one hand down towards the heel on the same side. Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.
The Best Exercises For A Hiit Abs Workout
Lie with your hands behind your head with your legs bent with feet planted on the floor. This is your start position. Engage your abs and lift one shoulder up while pushing your right elbow across your body towards the opposite knee. Lower back down to the start position to complete one rep. Do the same number of reps with your other arm and leg to complete one full set.
Lie with your hands behind your head with your legs bent with feet planted on the floor. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while lifting one leg up at the same time. Lower back down to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
Lie with your hands behind your head with your legs lifted off the floor and bent at a 90-degree angle. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while drawing your knees in at the same time. Lower your shoulders back down and extend your legs back out to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
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Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.
Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism. As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else. Okay, so in you're pursuit of finding the best stomach exercises for a 'flat stomach', you've trawled the internet, performed 100 half-hearted bicycle crunches, googled the hell out of flat stomach workouts and how to tone my stomach, and maybe even braved a plank challenge. Now what?
Being able to recall the best stomach exercises for strengthening your abs is useful, but being aware of the other factors impacting how visible those muscles are (e.g. how long it takes to get abs and how progressive overload could help), and the safety measures to take into account are crucial too.
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What we also want to drill home is that while a solid core will benefit your fitness (plenty more on this to come), a flat stomach without the strength will likely not bring neither health nor happiness. Go into this with a health goal and chances are you'll reap the rewards; go into it with aesthetics in mind and you could risk not being fit for life.
‘The core isn’t one muscle; it’s a relationship between a number of muscles that cover your whole trunk, connecting your hips, spine, neck and shoulders, ’ explains performance coach Brett Klika. ‘The rectus abdominis, or “six-pack” muscles, are only part of it.’
So, half-hearted bicycle crunches and other stomach exercises, stomach workouts and belly workouts you've been doing before bed are actually leaving much of your core out of the picture. Not to mention they're potentially slowing down your progress, as well as being an unsafe way to train. Aim for variety in your exercise and strength gains will follow. Trust us.
Science Says: Best (and Worst) Ab Exercises
As mentioned, it pays to look beyond aesthetics and the idea of a 'flat stomach' when building up core strength – it's also a crucial factor in maintaining good overall health and mobility of your body. ‘Some of the strongest people in the world don’t have six-packs, but they can lift a lot or perform tremendous feats of athleticism, ’ describes Klika.
A strong core is a major factor in staying free from injury – particularly in the hips and knees, says Michelle Arent, director of training and conditioning at Rutgers Center for Health and Human Performance in the US.
However, and this is important, the core is more than the muscles running alongside the front of your stomach. In fact, the core itself is a 3-dimensional 'box' shape that includes:
The Best Ab Exercises For Women: 5 Moves For A Flat Tummy
If this is the first time you're focusing on abdominal exercises, you should gradually increase the intensity of the movements you do. Basically, you shouldn't be attempting any single-arm plank variations if you're falling to your knees within 10 seconds when doing a standard plank.
If the move is too difficult or advanced for you, the chances are that your body will overcompensate elsewhere and throw your form off. Not good.
Let's get one thing straight, right away. You can't spot reduce belly fat – when you lose body fat, you'll lose it from all over, not one specific place. Similarly, no one exercise is going to torch stomach fat specifically. Your diet, stress levels and sleep play just as (if not more) important role in your body being able to effectively lose fat.
Best Ab Workouts For Women
Regular movement, including these exercises, will keep your body strong, build muscle and burn calories – all-important building blocks in losing fat. The old adage is true though: you can't out-exercise a bad diet, so be mindful about how you're fuelling your fat loss too.
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However, and this is an important point to make – strengthening your stomach muscles alone won't help you achieve the strong and lean aesthetic you're after.
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That comes down to lowering your body fat percentage to a point where abdominal muscles are visible – that's between 14 –24% for women. However, common thinking suggests that most women should not dip below 18% body fat, at the risk of interfering with their hormones.
Also, if abs come at the cost of your mental health or you find yourself feeling preoccupied with fat loss, take a step back and ease off for a little while. Fuelling your body well with regular exercise, enough sleep and minimising stress is far more important than any body fat percentile.
We've collated a mega list of both bodyweight and weighted stomach exercises for women... keep scrolling for the best tummy exercises with and without weights, then watch the video at the top of the page for more.
Ab Exercises For Definition & A Strong Core
Try adding the following stomach exercises onto the end of a lower-body workout or, if you're after a core-based session, compile them into the stomach workout of your wildest dreams.
A) Lie flat with your legs together and arms by your sides (don’t get too comfy) then roll your legs overhead until you can place your palms flat against the back of your lower back.
B) Balance evenly on the backs of your shoulders and reach your right leg forward on a high diagonal and left leg back in opposition without lowering then roll back down and repeat on the other side.
Best Ab Exercises
A) Lie on your back and put your hands behind your head.
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