20 best workouts for a flat stomach

• Which abdominal training should you choose?
• Belly slimming training
• Abdominal training for sculpture
• Postpartum belly training
• Do you want to have a flat stomach? Don't eat these 5 foods
• Belly training - challenges
• Belly training plan

Which abdominal training to choose? It depends on your training goal. Whether you want to tone your abdomen and get rid of the dome, sculpt a six-pack or strengthen your deep abdominal muscles. Discover the 20 best abs workouts and choose the best option for you.

Abdominal trainingcan have many variations, and not all of them are slimming. Most people want to slim their stomach and for this purpose choose strengthening workouts that are based on dozens of repetitions of crunches. Such exercises, however, will not burn fat around the waist, but only shape the muscles.

Whatabdominal workoutwill have a slimming effect, and what will shape the muscles? Below you will find a table, thanks to which you can easily choose a variant tailored to your needs.

Contents:

1. Which abdominal training should you choose?
2. Belly slimming training
3. Abdominal training for sculpture
4. Postpartum belly training
5. Belly training - challenges
6. Belly training plan

Which abdominal training should you choose?

Here is a compilation of the best belly slimming and sculpting workouts. When choosing a training, you should take into account your level of advancement - complete beginners should choose training with the 1st or 2nd level of difficulty. Intermediate players can try their hand at training in the range of 2-3. The last level of difficulty, 4, is reserved for experienced people who are in good condition.

Difficulty	Stomach slimming workouts	Belly training slimming and shaping	Belly training for men	Belly training for women	Postpartum belly training …
1	Training on the elliptical cross trainer	Trampoline training	Radiator exercise kit	Simple set of exercises for a flat stomach	Post-pregnancy exercises with the midwife
2	Swimming	Sylwia Wiesenberg's belly exercises	Six pack training [30 DAYS]	Ola Iron training for abdominal muscles	A set of exercises for stretch marks on the stomach
3	Crossfit	FAT BURNING with Ola Żelazo	ABS training	Mel B - ABS training	Postpartum exercise
4	Interval training	TURBO COMBUSTION by Ewa Chodakowska	Aerobic 6 Weider	Belly training with Natalia Gacka	Training for sagging belly skin

Belly slimming training

Abdominal training with a slimming effect should consist of cardio exercises to increase the pulse and exercises to strengthen the abdominal muscles.

The first ones contribute to fat burning, because long-term aerobic exercise causes the body to draw energy from the stored fat stores. The second type of exercise is designed to slim the abdomen, shape the muscles and firm the skin.

Therefore, a person who would like to slim their stomach should start with cardio exercises that burn fat (1 column). For this you should choose a set of strengthening exercises (4-5 columns). We do combustion training about 3 times a week, and sculpture training 2 times. Both can be done on the same day, but it is preferable to have 24-hour breaks (necessary for strengthening training).

A good solution for women is 2 in 1 training - slimming and modeling. It contains exercises that engage the abdominal muscles, which must be performed at a very fast pace, which speeds up fat burning.

See the gallery of 6 photos

Abdominal training for sculpture

If you want to carve your belly and get the effect of the so-called "radiator", you must focus primarily on exercises to strengthen the muscles, that is, various types of crunches. It is important that the training is varied and involves all types of abdominal muscles: straight, oblique and transverse. We do it 3-4 times a week.

In addition, we must not forget that muscles will not grow without providing them with protein. Therefore, exercise must be combined with a proper diet and remember about post-workout meals.

Postpartum belly training

Workouts for women who would like to slim down and firm their stomach after childbirth constitute a separate category. They should focus on strengthening the abdominal muscles (especially the transverse ones, which are responsible for the "flatness" and firmness effect) and the pelvic floor muscles. However, it is important not to start exercising without consulting your doctor - too early training may harm stretched tissues, e.g. deepen the rectus abdominal muscle stretch.

See also: Exercises for abdominal stretch after childbirth

The earliest you can start training is 6 weeks after natural childbirth and 12 weeksfrom cesarean section. At the beginning, we choose light breathing exercises and strengthen the muscles of the pelvic floor, and only then gradually introduce strength exercises.

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What training for deep abs?

Don't forget about the deep abdominal muscles, which are responsible for maintaining correct posture. If they are in good shape, the spine is more resistant to overload. It is of great importance in the prevention of back pain and when the pain has already appeared, e.g. as a result of sitting at work and lack of exercise.

The abdominal muscles can be effectively strengthened by using balance exercises and exercises with a gym ball, which additionally engage the back. Workouts on BOSU and TOGU devices are also great.

Do you want to have a flat stomach? Don't eat these 5 foods

Belly training - challenges

Do you want a spectacular effect in a short time? As part of abdominal training, take the challenge. Challenges have a number of advantages - most of all, they motivate you to train every day, making it easier to stay systematic. And only regular training gives the desired results. Another advantage of the stomach challenge is a clear training plan and a relatively short training time - on average, 15 minutes of exercise a day is enough to achieve your dream goal.

What challenges will best shape the belly?

• flat stomach in 30 days- as the name suggests, thanks to it you will shape your stomach and waist in a month. Daily training consists of 5 types of crunches: traditional, inverted, bicycle, raising the legs while lying down and reaching to the ankles with your hands. Such a varied plan guarantees the fastest results. An additional advantage of the challenge is the very gradual increase in the difficulty of the exercises - only by 3 repetitions a day;
• plank challenge- takes so little time that you will surely find no excuse to skip your daily abdominal training. The training duration varies from 15 seconds to a maximum of 5 minutes. Additionally, plank is a very versatile exercise, thanks to which you will strengthen not only your stomach, but also your legs, buttocks, shoulders and back;
• burpees challenge- burpee, i.e. a combination of squat, plank, push-up and jump, is a strengthening and endurance exercise. Apart from the fact that it shapes the abdomen, it increases the heart rate and improves metabolism. The burpees challenge is therefore the perfect abdominal training to comprehensively improve its appearance;
• hula hoop challenge- a way to make daily abdominal training fun. Turning the rim perfectly slims the waist and allows you to get a nice, feminine cut. Contrary to appearances, at the same timethe abdominal muscles also work hard, so after 30 days you can count on a satisfactory effect.

Check also: A flat stomach in a week - diet and exercise for 7 days

Belly training plan

You can arrange your own belly workout in which you can include your favorite exercises. You just need to remember a few rules:

• training should consist of at least 5 abdominal exercises, which will vary in the degree of difficulty;
• each exercise should involve a different group of abdominal muscles: straight, transverse and oblique;
• the initial number of repetitions should be around 10-15 in one set (then increase to 20-30), the entire training should consist of 2-3 series;
• Schedule breaks of no more than 3 minutes between sets

Here are the most effective exercises that should be included in any stomach training:

• different variants of crunches- ordinary tensions strengthen only the straight muscles, and to get a nicely defined abdomen, you also need to engage the oblique and transverse muscles. Therefore, in your training plan, include as many types of crunches as possible, e.g. standing, diagonally and with weights;
• russian twist- this exercise is second to none when it comes to abdominal contouring. In addition, dynamic twists perfectly slim the waist and allow you to get rid of "sides". Perform them with an additional weight or medicine ball, and you will get results even faster;
• plank- isometric exercise that looks inconspicuous, but actually gives a lot of pressure to the abdominal muscles. It is worth including not only the traditional version of the plank in your training, but also various other types of planks - side planks, planks with legs pulled up to the side, planks with puppets or with raised leg.