If your summer means drinks with friends, lazy afternoons, naps and barbecues, chances are a little belly has started to show… Time to take action! Here are 5 simple exercises to help you get a flat stomach and seriously toned abs.
Exercise 1: push-ups
A true classic that, when done correctly, can help you firm up not only your stomach but also your chest. A winning exercise for men! Here’s how:
- Place your hands on the floor, slightly wider than shoulder-width apart, arms and legs straight.
- Bend your arms until your body nearly touches the floor. Keep your back straight and your core engaged.
- Slowly push back up, extending your arms.
- Remember to breathe: inhale on the way down, exhale on the way up.
If the exercise feels too challenging at first, start with knee push-ups or incline push-ups (using a surface at varying heights).
Aim to start with sets of 15 push-ups, doing 4 to 6 sets per workout. Increase the number of reps (30, then 45) as you get more comfortable. This core exercise should help you build a stronger stomach.
Exercise 2: the mountain climber
No, you won’t be scaling a wall — but you’ll be simulating the movement on the floor. A guaranteed flat-stomach move, thanks to this 100% cardio exercise! The mountain climber is an intense workout and is performed as follows:
- Place your hands flat on the floor, slightly wider than shoulder-width, chest up, shoulders down, back flat, legs extended behind you, toes on the floor.
- Alternately drive your knees toward your chest, as if you were cycling or climbing a wall.
- Inhale each time you bring a knee forward, exhale as you extend it back.
Sets of 30 seconds, with 2 to 4 sets per workout, should help you lose belly fat and reveal a rock-solid core in no time!
Exercise 3: the side plank
A perfect core exercise for targeting the obliques — the lateral abdominal muscles. Because a flat stomach isn’t just about working the rectus abdominis!
- Lie on your side, resting on your right forearm with your elbow directly under your shoulder, knees lifted and feet stacked, left hand resting on your hip.
- Raise your hips as high as possible and hold the position, breathing deeply.
- Switch sides.
If the position is too hard to hold at first, rest one knee on the floor. Include 3 sets of 15 seconds each in your workout.
Exercise 4: burpees
A complete cardio exercise combining jumps, push-ups and planks! Highly effective for burning fat — especially around the stomach, but not only! Your thighs and glutes will also get a serious workout. Here’s how to do it:
- Start standing, feet together, arms at your sides.
- Squat down and place your hands on the floor, then jump your feet back so you’re in a plank position.
- Perform a push-up, as in the first exercise.
- Jump your feet back toward your hands, returning to a squat position,
- Stand up and jump vertically, arms raised overhead.
- Maintain a steady pace throughout the set.
2 to 3 sets of 10 burpees per workout should help you build a flatter, more toned stomach. And of course, the goal is to increase the number of sets with each session!
Exercise 5: the bridge
Or “bridge” — a gentle yet highly effective strength exercise! It works the core, as well as the glutes and lower back.
- Lie on your back, knees bent, arms at your sides, feet close to your glutes.
- Press through your feet and lift your hips toward the ceiling, keeping your shoulders and head firmly on the floor. Your torso and thighs should form a straight line.
- Variation: as you push up, extend one leg. It should remain in line with your torso, thigh and knee.
- Slowly lower back down as you exhale.
- Repeat with the other leg.
To start, aim for 2 sets of 10 leg raises on each side. Gradually increase to 15, then 20 reps.
This workout should quickly show results in terms of core tone! Pair it with a balanced diet and some fun physical activity — a bike ride, a football game with friends, a swim with the kids. Within a few weeks, you should notice a real difference in your midsection and feel stronger all around!