Ten Stomach-Shaping Exercises and Other Tips for Reducing Belly Fat

Not only is a flat stomach aesthetically pleasing, but it also signifies excellent health. According to research, visceral fat—the kind that is stored deep within your abdomen—is especially dangerous because it raises your chance of developing diabetes, heart disease, and even some forms of cancer.

It is actually possible to have dangerously high quantities of this “hidden” fat even in skinny people. Furthermore, visceral fat is probably involved if you’re carrying additional weight around your middle.

However, reducing belly fat is an essential component of improving your overall health, not merely a vanity effort.

The core-focused exercises in this program will help you burn belly fat and improve your abdominal muscles. They combine strength training and high-intensity cardio, which are tried-and-true methods for gaining muscle and losing fat.

ow Can I Flatten My Stomach Fast?

The best, and most effective way to flatten your stomach is by combining regular exercise with a healthy diet.

Let’s be clear – the goal isn’t a “flat” stomach, because a completely flat stomach is neither healthy nor achievable for most people.

What we’re aiming for is to burn belly fat, while strengthening the core. Reducing body fat percentage has the added bonus of revealing more defined abs, and strengthening the core muscles can result in better posture and stability .

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7 Easy Exercises for a Flat Stomach and Small Waist

These exercises to flatten stomach work for females and males, simply because they target overall body fat loss and toning. For beginners, most of these flat stomach exercises can be simplified by performing the versions with bent knees.

High-Intensity Jump Rope Circuit

Research into how High-Intensity Interval Training (HIIT) compares to other forms of exercise in regards to burning fat reveal that, unsurprisingly, HIIT is one of the best workouts for losing weight.

That’s because it combines intense bursts of activity with short recovery periods, which have been shown to boost metabolism and burn fat both during and after workouts.

The jump rope is an excellent choice for a high-intensity cardio workout that also targets the abdominal muscles. In fact, it’s considered one of the best exercises for burning belly fat as it engages all major muscle groups in the body, including the core, arms, and legs.

Here’s a simple HIIT jump rope circuit you can try:

1. 30 seconds of high-intensity jump rope
2. 10 seconds rest
3. 30 seconds of mountain climbers
4. 10 seconds rest
5. Repeat for a total of 3 rounds.

Note: You can increase the duration or number of rounds as you progress and get stronger.

Plank Variations

The plank is a simple yet effective exercise for strengthening the core and toning the abdominal muscles. Here are three variations to try:

1. Standard Plank – Begin in a push-up position, with your arms extended and hands directly under your shoulders. Hold for 30 seconds to start, working up to one minute.
2. Side Plank – Start in a standard plank position, then rotate your body to the side, supporting yourself on one arm and one foot on the edge. You can also perform this from your knees. Hold for 15-30 seconds to start, gradually increasing the duration over time. 
3. Plank Jacks – Begin in a standard plank position, then jump both feet out wide like you’re doing a jumping jack. Jump them back together and repeat for 30 seconds to start, working up to one minute.

Russian Twists

This exercise targets the obliques which are the muscles on the sides of your abdomen. Here’s how to do it:

1. Sit on the floor with your knees bent and feet flat on the ground.
2. Lean back slightly and lift your feet a few inches off the ground, and engage your core to maintain your balance.
3. Keep your arms straight out in front of you, then twist your torso to the right side, tapping the floor with your hands.
4. Twist back to center, then repeat on the left side. This is one rep.
5. Continue alternating sides for 30 seconds to start, working up to one minute.

Mountain Climbers

This exercise targets the entire core, while also providing a great cardio workout. Here’s how to do it:

1. Start in a push-up position with your arms extended and hands directly under your shoulders.
2. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
3. Continue alternating legs for 30 seconds to start, working up to one minute.

Reverse Crunches

This exercise targets the lower abdominal muscles. Here’s how to do it:

1. Lie on your back with your arms at your sides and palms facing down.
2. Bend your knees and lift your feet off the ground until they’re parallel with your hips.
3. Slowly raise your knees towards your chest, lifting your hips off the ground. Hold for a second, then slowly lower back down to starting position.
4. Repeat for 30 seconds to start, working up to one minute.

Bicycle Crunches

This exercise targets both the upper and lower abdominal muscles, while also engaging the obliques. Here’s how to do it:

1. Lie on your back with your hands behind your head and elbows pointing out.
2. Bring your right elbow towards your left knee while straightening your right leg.
3. Switch sides, bringing your left elbow towards your right knee while extending the left leg.
4. Continue alternating for 30 seconds to start, working up to one minute.

Leg Raises

This exercise targets the lower abdominal muscles. Here’s how to do it:

1. Lie on your back with your arms at your sides and palms facing down.
2. Keeping your legs straight, slowly lift them off the ground until they’re perpendicular to the floor.
3. Hold for a second, then slowly lower back down to starting position.
4. Repeat for 15-30 seconds to start, working up to one minute or adding more sets.

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High-Intensity Resistance Training

Incorporating resistance training into your workout routine is crucial for building muscle and burning fat (13). Here are a few exercises to add:

1. Squats – Stand with your feet shoulder-width apart, then squat down until your thighs are parallel with the floor. Push back up through your whole foot and repeat.
2. Lunges – Step forward or backwards with one leg, lowering your body until both knees are bent at a 90-degree angle. Push back up through your front heel and repeat on the other side.
3. Deadlifts – Hold a barbell or dumbbells in front of you with an overhand grip. Bend at the hips and lower the weight towards the ground, keeping the weights close to your body and your back straight. Push back up through your heels and repeat.
4. Push-Ups – Start in a plank position with your hands directly under your shoulders. Lower yourself down until your chest touches the ground, then push back up to starting position.

The reps, sets, and rest periods for resistance training that burns fat are as follows:

• Aim for 3 sets of 8-12 reps for each exercise.
• Rest for 60-90s seconds between sets.
• For best results, incorporate these exercises into your HIIT circuit by performing them during the recovery periods. This will keep your heart rate elevated and maximize fat-burning potential.
• Don’t forget to also include rest days in your workout routine to allow your muscles time to recover and grow stronger.