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Core Exercises to Flatten My Stomach and Waist

by Clarissa Adkins

About Clarissa Adkins

Clarissa Adkins is a freelance writer and registered yoga teacher. With a Bachelor of Arts in English and a creative writing concentration from James Madison University, she has written and continues to write articles about healthy lifestyles and yoga for various online publications.

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Overview

If you are ready to flatten your stomach and waist, then do five minutes of abdominal and core exercises each day, according to the American Council on Exercise. Do 10 to 25 repetitions of each exercise, with the option to practice each exercise up to three times. Light to moderate aerobic exercise daily should also help fight belly bulge, according to MayoClinic.com.

V Ab Blast

This exercise can challenge your core muscles. Lie on your back. Contract your abdominal, gluteal and leg muscles as you rise off the floor and bring your legs straight up, forming a V with your body. Slowly, bring your body back to the floor. Repeat 10 to 12 times. If your legs won't straighten as you balance on your seat, allow your knees to bend, but still keep your feet off the floor.

Bicycle

Get your waist and stomach toned at the same time with the classic bicycle exercise. Lie on your back with your hands behind your head and fingers interlaced. Keep your elbows splayed to each side. As you extend your right leg out to a hover above the floor, twist to raise your right elbow towards your left knee as you bring it in towards your chest. Release back down and switch sides -- extend your left leg out as you cross your left elbow towards your right knee. Do up to three sets of 10 to 25 repetitions each.

Side Plank Twist

Add movement to a side plank to flatten your obliques and torso muscles. Place your right hand on the floor under your right shoulder and face your body out to one side. Your left leg should be on top. Flex and stack your feet to feel more stable. Raise your left arm toward the ceiling. With a slight twist, move your left hand toward the space under your right side, and then raise your arm back up. Do this 10 to 12 times on each side.

Double Leg Lift

Lie on your back with your legs together and pointed straight up. Pull your lower back onto the floor and keep it there throughout each repetition. On an exhale, lower your legs down towards the floor as far as you can. On an inhale, raise them back up to the starting position. Move slowly and deliberately, both up and down. Repeat up to 25 repetitions. Repeat if desired.

Vertical Leg Crunch

Raise your legs straight up from a supine position. Flex your feet so your heels face the ceiling. For a more challenging workout, you can wrap your hands behind your head and keep your shoulders lifted off the floor for the duration of the exercise. Squeeze your abdominal muscles as you try to get the bottoms of your feet closer to the ceiling, then lower back to the floor. Repeat up to 25 repetitions. Do not let your feet or legs swing toward your body. Instead, feel the exercise deep in your lower abdominals as you raise your hips just slightly off the floor.

Photo Credits:

  • Jupiterimages/Comstock/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.