Last updated on June 8th, 2023 at 04:18 pm
This post lists the best exercises for a flat tummy in 7 days. Have you been struggling hard to get rid of belly fat, yet it seems it’s practically impossible? Aiming to get a flat tummy quickly can lead to frustration. But this article will highlight the proper exercise for a flat tummy in 7 days. Keep reading to find out more.
The stomach is one of the first places to gain fat and the most challenging place to get rid of. Not only is belly fat bad for the beach, but it is also undoubtedly dangerous. Work your tummy with this beginner exercise for a flat tummy in 7 days. This can be done at home or in the gym. This exercise will target all areas of your core to help you achieve a sculpted solid core.
Flat Tummy Exercises
According to a study that was published in the American Journal of Hypertension, it was discovered that individuals with large waist measurements may be exposed to or develop high blood pressure, irrespective of their total body fat.
Other studies have also shown visceral fat is associated with insulin resistance, higher total cholesterol, diabetes, and colorectal cancer. This is why it is high time you got serious about eliminating that stubborn belly fat around your waist – not just for aesthetic reasons but also for your lasting health.
There are highly effective beginner exercises for a flat tummy in 7 days that you can perform to get rid of the fat in your midsection. Performing these exercises does not imply that you will lose belly fat immediately. But you will begin to lose the overall fat in your body, and as this happens, you can start concentrating on core muscle exercises.
You crave a better physique, but it seems your tummy has a mind of its own as it resists most of your effort at disappearing from your midsection. You may perform crunches all your life as it is the standard routine of most people seeking a flat tummy.
These nine exercises are the best exercises for a flat tummy. In 7 days, However, there is a better way to go and reduce tummy. Perform the following exercises dutifully.
Do you remember when you used to run around the playground or neighborhood as a kid? You didn’t know that sprinting – which involves the use of short and explosive bursts of energy – did many wonders for your tum even back then.
Sprinting is an anaerobic physical activity that targets every muscle in the human body. Driving your knees rapidly or quickly while maintaining an upward position forces you to use your core. This exercise is especially true for your flat tummy objectives.
But before you go full bore, ensure your body is warmed appropriately.
How to Sprint Properly?
- Keep your neck, head, and shoulders aligned with your hips.
- Position your arms from front to back; do not let them cross your torso.
- Keep your elbows bent 90 degrees.
- Your feet should be directly under you. Don’t take a step that is further forward.
- Run with a knee-high lift.
- Place your foot on the toes of your feet rather than your toes.
2. Circuit Training
You should perform circuit training for at least three days every week. This exercise helps you achieve your flat tummy goal in 7 days. The practice of circuit training can be described as a method that involves performing a sequence of exercises. It could be strengthening workouts, cardio exercises, or a mix of both, each following the other without stopping between workouts. Do full-body exercises like push-ups, lunges, pull-ups, etc., for one set of fifteen reps. Follow each exercise with one minute of skipping or jumping rope. This allows you to burn about five hundred to six hundred calories per workout.
How to Do You Circuit Train?
The best aspect of circuit training is that it offers various options for doing it. There are circuit-training classes available classes like CrossFit, for instance is a typical style of training. It is also possible to check with the local gym and find courses. Or, build your own. Here’s how:
- Select between 10 and 12 exercises. It could be all cardio, all strength, or mixed. I prefer a mix of movements while maintaining the intensity. For instance, a push-up is more likely to increase your heart rate than an exercise like a push-up so you may opt for this one.
- Begin with a warm-up naturally, and begin with the first workout performing the move for 30-60 seconds or for a specific number of repetitions (if you’re into that kind of thing)
- Continue to go through all of the exercises, one after one, with no break between (unless you absolutely must)
- After completing the circuit, you can repeat the exercise as often as you’d like or as your body can handle it.
3. Abdominal Muscle Workouts
You should start abdominal muscle workouts and perform them at least three times every week. This exercise for a flat tummy can be done via leg raises and crunches for three sets of twenty repetitions.
You can also perform plants by positioning your body in push-up posture, but on your elbows for about thirty to sixty seconds for four sets.
You don’t need any equipment to achieve the abs sculpted advantages. Bodyweight exercises are helpful because they can be performed at any time, wherever. They can help improve your posture, range of motion, and stability. They can be as challenging or accessible as you’d like. Try varying the tempo, several rounds, reps, and difficulty to increase or decrease the challenge.
Engaging in HIIT (High-Intensity Interval Training) facilitates faster results within a short time. HIIT combines exercises involving short bursts with brief recovery periods between sets. They help in spiking your metabolism, allowing you to burn calories for several hours after working out.
In essence, HIIT is adhering to a particular regimen in which you can vary your speed and intensity during a short cycle, swim, run, or row. This is one of the best exercises for a flat tummy.
Any workout can be considered a type of HIIT. Here’s a common exercise routine:
- Running lightly for three minutes.
- You can push yourself to the limit for about a minute (run or sprint).
- Repeating this process four times.
Most people are interested in the benefits of HIIT because it quickly results in the smallest amount of time.
You can also do the HIIT workout with almost anything, including jumping rope.
5. Bicycle Crunch
A bicycle crunch can be ideal for a flat tummy and enhance your exercise routine. It offers the same benefits as the traditional crunch and strengthens the internal and external obliques, requiring more flexibility and constant core involvement.
However, bicycle crunches may be difficult on your spine and hips if performed improperly. Because they’re so frequently included in workout regimens, it’s unusual for trainers not to follow the directions. This is why it’s crucial to know how to perform safely and adequately the crunch on a bicycle.
Lie down on the floor and position your hands behind your head. Raise your legs from the floor and bend them such that they form a 45-degree angle to the floor. As you stretch out your left leg, draw your right knee to your chest. Then do the same thing: bring your left knee to your chest and straighten your right knee. As you alternate from one leg to the other, start rotating your torso by bringing your right elbow to your left knee and vice versa. Do three repetitions of one minute each.
6. The Plank
Plank exercises help strengthen your legs, abs, and arms, as well as hips, and improve posture and balance. By firmly holding your body in a plank, you can strengthen your core, which is the muscle that connects the upper and lower bodies. These exercises are one of the best to achieve your flat tummy in 7 days. If you’re new to the plank, you must begin the exercise with short time intervals and take longer breaks afterward. The most important thing is to continue your work daily to get the most effective outcome.
Lie down with your stomach on the floor. Then raise your upper body on your elbows right under your shoulders and clasp your hands. This means that your elbows will be shoulder-width apart.
Move your feet until they are apart and positioned along your hips and the elbow. Contract the muscles of your abdomen and push the remaining part of your body off the floor and onto your toes. You will form a straight line from the crown of your head to the soles of your feet. Maintain that posture for thirty to sixty seconds.
7. Pike and Stretch
This flat tummy exercise is designed to work on other body parts and muscles (arms and legs, as well as low backs and legs), giving you a toned and attractive result for your entire body.
In 7 days of flat tummy exercise, you’ll be able to say “hello” to your abs and see an improvement in your midsection.
Lie down with your back to the floor and stretch your legs over your hips. Then pull your torso up – as if you are about to perform a crunch – and let your hands reach for your feet.
Move your arms over your head and then lower your right leg at the same time. Repeat the same movement with your left leg. Do twenty repetitions.
Squats are primarily used to build power and strength, while heavy squats boost your lean muscle mass and improve your capacity to burn off calories throughout the day. Squatting is a challenging exercise. This exercise is one of the best exercises to achieve a flat tummy in 7 days. Squatting for a long time requires lots of energy and burns calories.
Stand on your feet with your legs shoulder-width apart. Stretch your arms before you and lower your body into an ideal sitting position. Let your back be as straight as possible, and your thighs parallel to the floor. Perform ten reps.
When performed correctly, push-ups strengthen the muscles of the shoulders, arms, and chest (specifically those in the pectoralis and deltoids, and triceps). However, some powers of the abdomen and chest are also engaged during the push-up. These include stomach and chest muscles, such as the Erector spinae Rotator cuff and Serratus anterior muscles. ) as well as rectus abdominalis (Rectus abdominis).
Because push-ups are primarily focused on the upper body muscles body, they can have a minimal impact directly on the abdominal region. They can help your flat tummy objectives if calories burnt through exercise are sufficient to help convert fat loss into muscle and increase abdominal muscles.
Position your body as if you want to perform the push-up exercise. Use your hands to keep your body off the floor while ensuring your core is working. Perform ten to twenty reps.
Having a flat tummy is not all about your appearance but also has a lot to do with your health. You can perform any of the best exercises to help you achieve a flat tummy within 7 days, but you should also ensure that you work smart. By following the exercises outlined above devotedly, you will find significant improvement in your physique and a drastic reduction in belly fat.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.