The Best Exercises for a Flat Tummy

Let’s be honest, ladies – who among us does not want a flat, firm tummy. And yes, we do try our hardest and give our all as we work towards achieving it. We desperately crunch day in and day out without ever realising the flat belly. So we can all agree to two things: firstly, only crunches will not work – even an entire hour of crunches won’t match the body benefits of a 10-minute plank workout. Secondly, maybe we’re approaching this the wrong way. Let’s try looking at the bigger picture – let’s stop focussing on the tummy, but zoom out a little, and focus on the entire mid-section: the 6-pack muscles.

Strengthening your entire core is not only crucial for sculpting a flat tummy, but these muscles also provide support for the entire body in everyday movements, reduce back pain, and improve posture. The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in the core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques, hips, and back. Besides, planks burn more calories than sit-ups or crunches because they recruit muscles in the legs, arms, and rear too. It’s truly the ultimate total-body toner! So let’s do the plank!

Simple plank

Start to get into a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core as if you were about to be punched in the gut. Hold this position for 30 seconds while breathing deeply.

Plank with leg lift

Get into plank position on your forearms with your abs tucked in tight. Engage your glutes to lift and hold one foot a few inches off the floor, foot flexed. Do 10 lifts on one side, and then switch legs.

Side plank

Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm, feet stacked. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds (or longer if you can), bracing your abs and breathing deeply for the duration of the exercise.

Side plank with leg lift

Start in side plank position with your left elbow below your shoulder, feet stacked. Keep your core braced as you lift your right (top) leg as high as you can while maintaining proper form. Flex your foot and point your toes slightly down. Lower your leg and repeat until you’ve completed 10 reps. Switch legs and do 10 reps on the other side.

Straight arm plank

Come into top-of-a-push-up position with your hands on the floor beneath your shoulders, arms straight. Set your feet close together and straighten your legs, with your weight on your toes. Your body should form a straight line from your ankles to your head. Brace your abs and squeeze your glutes to help keep your body rigid. Hold this position for 30 seconds (or 1 minute if you can).

Straight arm plank with shoulder touch

Come into top-of-a-push-up position with your hands on the floor beneath your shoulders, arms straight. Set your feet close together and straighten your legs, with your weight on your toes. Drop your shoulder blades down and back and keep a straight line from your head to your ankles. Keeping your hips still, lift your right hand and tap your left shoulder. Slowly replace your right hand and repeat on the left. Continue alternating for 30 seconds.

Straight arm plank and raise

Come into top-of-a-push-up position with your hands on the floor beneath your shoulders, arms straight. Set your feet slightly wider than your shoulders and straighten your legs, with your weight on your toes. Raise and straighten your right arm, with your thumb pointing up. Hold for 5-10 seconds and then switch arms. Continue alternating until your time is up, keeping your hips still for the duration of the exercise.

So there you go, girls – your highway to a flat tummy. But as always, it is recommended that you speak with your trainer before you embark on that workout on frequency, intensity, number of reps you should start with, etc. If you have not yet joined a fitness studio, find the nearest one in your city today!