13 Best Stomach Exercises For Women

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 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.

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. 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

 

african woman doing series of crunch in gym

4. 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.

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. 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.

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