Most women are always in search of the best stomach exercises.
A flat stomach has always been a dream of just about every living woman on Earth. It sure is one of the most requested questions we get. But along with diet, exercise plays an important part in helping you build a flat belly.
Personal trainers can get expensive, that's why we're here to help.
Here are the 13 best stomach exercises that can build your flat stomach and a small waist.
1. Side plank hold (3 sets)
How to do it:
Begin in high plank position, abs engaged, keeping a straight line from your head to your heels.
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Keeping abs contracted, slowly transition from plank position to a right side plank. Rotate your body slowly, lifting your left arm off of the ground and placing weight through the palm of your right hand.
As you rotate your body, reach straight up or over your head with your left arm, keeping your body in a straight line (your left foot stacked on top of your right to create this line), contracting your abs and pushing through the palm of the hand that is on the ground.
Hold this motion for 30 seconds, contracting obliques throughout the entire exercise. Rest and repeat on the other side.
2. Stomach Exercises for Women: Sit-up to standing
How to do it:
Lie face up with your knees bent holding the kettlebell overhead, arms extended.
Forcefully bend at the waist, simultaneously bringing arms and kettlebell forward, pulling heels slightly back towards your glutes to stand up.
From the standing position, carefully descend into a squat, roll your torso back to the start and rhythmically begin your next rep.
3.Roman twist
How to do it:
1. Seated on exercise mat, gently lean back until the core is activated. ADVANCED OPTION: raise feet off the ground
2. Gently reach around from one side of the body to the other
3. Ensure core is engaged at all times to avoid overuse
4. Stomach Exercises for Women: Cycle crunch
How to do it:
Lie flat on your back on the floor/mat in a bent-knee position with feet placed firmly on the floor and your hands behind your head. Engage your ab muscles to stabilise your spine.
Place your shoulder blades back and down. Slowly lift both feet off the floor until your thighs are vertically to the floor (90-degree angle at the hips) and your knees are at a 90-degree bend. Toes pointing away from your body.
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Bring one knee up to meet the opposite elbow and rotate your torso and swap legs. Ensure you press your low back into the floor/mat.
5. Stomach Exercise for Women: Thigh Hip Raise
How to do it:
Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor.
Raise your hips to form a straight line from your shoulders to your left foot.
Hold for 2 counts, then return to start. That's 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
6. Cross Body Mountain-Climbers
How to do it:
Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles.
First, lift your right knee toward your left elbow, lower, then raise your left knee toward your right elbow. That's one rep.
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7. Roll-Up
How to Do It:
Lie flat with your legs squeezed together, your feet flexed at the ankles, and your arms reaching back close to your ears.
Inhale with control as you bring your arms forward, shoulder-width apart, and plant the backs of your shoulders on the mat. The back is flat. Continue inhaling as you lift your head through your arms and begin rolling up and forward, one vertebra at a time.
Exhale with control as you continue forward, reaching your arms across the room and trying to touch your forehead to your knees. Reverse the movements as you inhale with control back to the first position. That's one rep. Try five total reps.
8. Hanging Leg Raise
How to Do It:
Grab a chinup bar with an overhand shoulder-width grip, and hang from the bar with your knees slightly bent and feet together.
Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest.
Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.
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9. Stomach Exercises for Women: Bicycle Crunches
How to do it:
Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
Bring your knees in toward your chest, and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
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Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion). Do this exercise with slow and controlled motion.
Do 10 to 20 reps.
10. Double Crunch
How to do it:
Lie on your back on the floor, raising your arms and legs to a 90-degree angle.
Engage your abs to lift both your shoulders and pelvis off the ground. Touch your fingers to your toes.
Keeping your core engaged the entire time, slowly lower them back to the starting position to complete one rep.
Do 20 reps.
11. The Cobra
How to do it:
Lie facedown on the floor with your palms near your chest.
Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
Hold for 2 counts and then lower back down. Repeat 8 to 10 times.
For a more difficult exercise, try lifting your thighs and hips off the floor.
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12. The Single-Leg Stretch
How to do it:
Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
Lift your right leg about 45 degrees off the floor. Switch legs, extending your left leg while hugging your right leg to your chest.
Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee.
Do between 5 and 10 reps for each side.
13. Flutter Kicks Works Wonders for Women With Stomach Goals
How to do it:
Simply lie down on your back with your hands by your side
Slightly lift up on both your legs while keeping your had on the floor.
Move each leg up and down opposite of each other quickly (left leg up, right leg down). It should be like your flutter kicking. Do this for 30 seconds. That's one rep.
Do a total of 10 reps.
