Strengthening Your Core with Bodyweight Exercises
Locate your core muscles so you can better activate them. Your core includes your abdominal, lower back, and pelvic muscles. They’re separated from your chest muscles by your diaphragm, which helps you breathe. In addition to protecting many vital organs inside your abdominal cavity, your core muscles are also responsible for helping you move the main portion, or trunk, of your body. Find your core muscles so you can focus on activating them when you exercise to get a flatter stomach. Your core muscles are extremely important and should always be included as part of a well-rounded exercise routine. The core is one of the widest used sets of muscles in your body and yet, it is one of the muscle groups that many tend to forget to train regularly. EXPERT TIP Claudia Carberry, RD, MS Claudia Carberry, RD, MS Master's Degree, Nutrition, University of Tennessee Knoxville Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. Claudia Carberry, RD, MS Claudia Carberry, RD, MS Master's Degree, Nutrition, University of Tennessee Knoxville Claudia Carberry, a Registered Dietitian, advises: "Toning your core with ab exercises is the best way to get a flat stomach. Cardio exercise is also important for keeping weight off."
Focus on contracting your core muscles when you exercise. Whenever you work out, focus your attention on contracting the deepest abdominal muscle you have, which is called the transversus abdominis to keep yourself stable and to active your core. This is the same muscle that tenses when you cough, so coughing will help you locate it. Contracting your core muscles will help you burn fat and give you a flat stomach. Remember to breathe deeply throughout each exercise whenever you work out.Warning: Stop exercising any time you feel sharp pain or have severe discomfort.
Do bridges to engage your hips and core muscles. Lie on your back with your knees bent. Keep your arms flat on the floor beside you so you’re in a neutral a position. Tighten your abdominal muscles, and lift your hips off of the ground. Align your knees and shoulder, and hold yourself in this position as long as you can, squeezing your glutes and core the entire time. Lower yourself gently to the floor so you don’t injure your back or tailbone.
Build your ab muscles with crunches. Lie on your back and raise your feet to form a 90-degree angle with your knees and hips. Focus on your transversus abdominis and tighten all your abdominal muscles. Raise your head and shoulders off the ground while your arms are crossed over your chest. Gently lower your head and shoulders back to the floor and repeat the motion 10-15 times. If it helps, you can place your feet against a surface like a wall or table to stabilize them. Aim for 2 or 3 sets of 10-15 repetitions to work your ab muscles.
Try single-leg abdominal presses to build up your muscles. Lie on your back with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. Tighten your core and raise your right foot off the ground until your knee is at a 90-degree angle from the floor. Push your hand against your right knee while using your abdominal muscles to push your knee towards your hand. Keep your core tight and hold for 3 deep breaths and relax. Repeat the motion for 10-15 repetitions, and be sure to work both legs. Change it up a bit by placing your right hand on your left knee instead. Push your right hand against your left knee, from the inside, while pushing your left knee against your right hand.
Expand to the double-leg abdominal press. Try the double-leg abdominal press once you’re comfortable with the single-leg abdominal press. Lie on your back with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. Raise both legs off the floor until your knees are at a 90-degree angle. Push both hands against each knee while pushing each knee against your hands. Hold the position for 3 deep breaths, relax, and then perform the movement again for 10-15 repetitions. An alternative is to place your right hand on the inside of your left knee, and your left hand on the inside of your right knee so your arms are crossed in front of you. Push outwards with your hands while pushing inwards with your knees.
Use rotational exercises to work out your oblique muscles. Your oblique muscles are the core muscles that run along the sides of your abdomen. To target your oblique muscles, lie on your back flat on the floor with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. While keeping your shoulders flat on the ground, let your knees fall slowly to your right. You should be able to lower your knees far enough to feel a stretch, but not to the point of discomfort. Hold for 3 deep breaths then return to the starting position and rotate to the left side.
Perform the quadruped to work all of your core muscles at once. Put your hands and knees on the ground with your hands directly below your shoulders. Keep your back straight and align your head and neck with it. Raise your right arm off the floor and reach it forward. Hold your arm for 3 deep breaths then relax. Do the same thing with your left arm. Then raise your right leg off the ground and try to bring it up to align with your back. Hold your leg for 3 deep breaths then relax. Do the same thing with your left leg. Repeat the sequence 5-10 times with each arm and leg. In a way, this exercise is going to look like you’re trying to swim while your on your hands and knees on the ground! For more of a challenge, do the same exercise but raise your right hand and left leg at the same time. Hold them both for 3 deep breaths then relax. Repeat with your left hand and right leg.
Use modified planks to build core stability and burn fat. Lie on your stomach, then raise yourself slightly until you’re resting on your forearms and knees and your elbows are below your shoulders and your head, neck, and back are aligned. Tighten your abdominal muscles and “push” your knees and elbows towards each other (without actually moving your elbows or knees). Hold for 3 deep breaths and relax. Repeat the exercise 10-15 times. Add an extra challenge by raising your right arm instead of “pushing” your knees and elbows together. Hold your right arm up for 3 deep breaths, then relax. Repeat the same exercise with your left arm. You can also try the same thing with your legs instead of your arms. For even more of a challenge, try this exercise while raising your right arm and your left leg. Hold them both for 3 deep breaths, then relax. Repeat the same movement with your left arm and right leg.
Attempt the side plank exercise to target your oblique muscles. Start by lying on your left side, then slowly raise yourself until you're resting on your left forearm with your elbow directly below your shoulder. Keep your legs straight and your shoulders, knees, and hips in alignment. Hold this position for 3 deep breaths, then relax and lower yourself to the floor. Repeat the same exercise on your right side. Aim for 3-4 sets of 8-10 repetitions on each side. Don’t be disappointed if you have trouble doing this exercise at first! Keep practicing and it will become easier. To increase the challenge, lift yourself up until your resting on your left hand, instead of your left forearm to raise almost your whole body off the ground, except your feet. Reach your right hand towards the ceiling, with the palm facing forwards. Hold for 3 deep breaths, then relax. Repeat the same exercise on your right side.
Target your lower back muscles with the superman exercise. Lie on your stomach with a towel or small cushion under your hips. Stretch out both arms in front of you and both legs behind you — like you're Superman flying through the air! Raise your right arm off the floor and hold for 3 deep breaths, then relax. Repeat the same thing with your left arm. Then raise your right leg off the ground and hold for 3 deep breaths. Repeat with your left leg. Feel free to play the Superman theme song in your head while doing this!
Using an Exercise Ball to Build Your Core Muscles
Perform the medicine ball plank to increase core stability. While on your knees, place your hands on a medicine ball on the ground in front of you. Push yourself up on the medicine ball with your hands, and place your feet slightly apart while balancing on your toes. Hold the position, keeping your neck, head, and back aligned, for 10 seconds. Try to build yourself up until you’re able maintain this position for 30 seconds.
Do seated Russian twists build up your oblique muscles. Sit on the ground with your legs and feet in front of you, then lift your feet off the ground until you’re holding them slightly suspended in the air. Choose a medicine ball that’s an appropriate weight and hold it in your hands. Keep your feet elevated, rotate your shoulders to the right, and touch the medicine ball to the ground on your right side. Repeat the movement to your left side. Move the medicine bal from side to side for 20-30 repetitions. Repeat 5 times on each side, then relax.
Bounce a medicine ball off of a wall and catch it to work your core. Stand near a strong wall with your feel hip-width apart. Put your left foot about 1 foot (0.30 m) in front of your right foot. Hold the medicine ball in both hands with your arms slightly bent, and swing the ball over your right hip towards the wall. Catch the ball when it bounces back, and repeat the movement at least 4 more times. Then, perform the exercise on the other side. Tip: You can also perform this exercise with another person. They can catch the medicine ball and throw it back, rather than have it bounce off a wall.
Slam the medicine ball on the ground to build explosive muscle. Stand up straight with your feet beside each other and your knees slightly bent. Hold the medicine ball in both hands, bring it back above and behind your head and then throw it towards the floor as hard as you can. Catch the ball when it bounces back and repeat the movement at least 4 more times. Imagine you're holding a watermelon or pumpkin and are trying to smash it.
Squat while you’re holding an exercise ball to build muscle and burn fat. Hold the exercise ball in your hands directly in front of you. Keep your back straight, bend your knees until your thighs are parallel with the ground, and reach your arms out straight in front of you. Hold the position with the ball in front of you for 3 deep breaths, then stand up.
Perform walking planks with a medicine ball to engage your core. Place the exercise ball on the ground, then lie down on top of it with your feet and hands touching the ground. The exercise ball will be under your belly. Walk forwards on your hand, rolling on the ball, until the ball is under your thighs. Keep your arms aligned with your shoulders while you hold yourself up. Hold for as long as you can, then repeat 4 more times. For an extra challenge, roll slightly forwards once you’re in position so that the ball moves under your shins, instead of your thighs so your shoulders are in front of your hands.
Try a reverse crunch with an exercise ball. Lie on your stomach on an exercise ball, with your hands and feet touching the ground. Walk forward on your hands until the exercise ball is under your thighs. Your shoulders and hands should be aligned. Move your legs so that your knees are on the exercise ball, instead of your thighs and you’re kneeling on the ball with your hands on the floor so you’re tilted downwards. Use your abdominal muscles to bring your knees towards your chest and hold for 3 breaths. Repeat 4 more times.
Do abdominal crunches with an exercise ball. Sit on the exercise ball, with your feet flat on the ground in front of you. Your knees should be bent at a 90 degree angle, and your back should be kept straight at all times. Place your arms across your chest and tighten your abdominal muscles. Lean backward and hold the position for 3 deep breaths to allow the weight of the exercise ball to add extra stress to your abdominal muscles. Repeat at least 4 more times.
Attempt the bridge exercise on an exercise ball. Lie on a mat, on your back, with your shins on top of an exercise ball. Place your hands, palms down, to your sides. While holding your abdominal muscles tight, raise your hips until your legs, body, and shoulders are a straight line. Hold for 3 deep breaths and relax. Repeat 4 more times. To add an extra component to this exercise, raise 1 of your legs at a time while in the lifted position and hold for 3 deep breaths. For an even greater challenge, place your heels on the exercise ball, instead of your shins.
Raise an exercise ball with your legs to work your ab muscles. Lay on a mat, on your back, with your legs resting on an exercise ball. Move your legs so they’re about hip-width apart and then squeeze your legs together so they grip the ball between them. While holding your abdominal muscles tight, lift the ball up off the ground and hold for 3 deep breaths, then relax. Repeat 4 more times to allow the added weight of the exercise ball to strengthen your abdominal muscles. To increase the challenge of this exercise, rotate your legs to the right or left while you’re holding the ball in the air, and hold for 3 deep breaths. Don’t rotate your legs too far, just enough to feel the pull of your core muscles.
Do oblique crunches with an exercise ball. Lie on a mat on your right side and put the exercise ball between your legs. Prop yourself up on your right forearm. While holding your abdominal muscles tight, and keeping the ball between your legs, lift your legs up off the floor. Hold in that position for 3 deep breaths, using the exercise ball to challenge your muscles, then relax. Repeat 4 more times on your right side, then switch and do the same thing on your left side.
Taking Fitness Classes
Take a Pilates class to burn calories and tone your muscles. Pilates is a type of exercise routine that includes increasing your flexibility, strength, and endurance. Pilates focuses almost completely on your core muscles and is an excellent aerobic workout, which will strengthen your muscles and burn belly fat. While there is pilates-related equipment available, it is not required for most of the poses. All you really need is a floor and a mat. Pilates classes are offered in a variety of settings, including through many local gyms, YMCAs, and city-run exercise programs. YouTube is also a good source for Pilates if you want to work out at home.
Sign up for a yoga class to improve your flexibility and muscle tone. While many yoga poses help with flexibility and balance, many will also challenge and strengthen your legs and core muscles. The meditative aspect of yoga also help with your stress levels and blood pressure. Yoga classes can be found at dedicated yoga studios and local gyms. Search online for virtual yoga classes that you can take in your own home.
Practice Tai Chi to strengthen your core muscles.Tai Chi is a set of exercises based on self-defense that blend together into 1 fluid motion that was developed in ancient China. It is very much like mediation, except that you’re moving. Tai Chi requires you to tense your muscles, focus your breathing, and synchronize the motions to perform the various poses, which will help to build and tone your muscles. Tai Chi can lower your stress and anxiety, build up your aerobic abilities, improve your energy, stamina, balance, flexibility, and agility. Tai Chi is often offered at a number of places in your community, including local gyms, city recreation programs, and even senior centers.
Hire a personal trainer if you can afford it. If you’re really serious about having a flat stomach, and you have sufficient funds, hire a personal trainer. They’ll be able to put together a diet and exercise program that will flatten your stomach. Most personal trainers work through health centers and local gyms, which means you will also require a membership to whatever place your personal trainer works from.Tip: Choose a personal trainer that has been certified by one of many certifying bodies such as the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM), or the International Sports Sciences Association (ISSA).
Following a Healthy Diet
Eat the recommended daily servings of each food group every day. Food is divided into 4 groups: vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Your gender and age will determine exactly how many servings of each group you will need each day. Abdominal muscles are mostly impacted by your diet. Remember that a balanced diet full of fruits, vegetables, lean proteins, whole grains and healthy fats is essential to creating a killer stomach. A “serving” differs depending on the food group and the type of food. Examples of 1 serving of fruits or vegetables are: ⁄2 cup (120 mL) of juice, 1 cup (240 mL) of raw vegetables, or 1 piece of fruit. Examples of 1 serving of grains are: 1 slice of bread, 1/2 a bagel, pita, or tortilla, or ⁄2 cup (120 mL) of cooked rice or pasta. Examples of 1 serving of milk products are: 1 cup (240 mL) of milk and ⁄4 cup (180 mL) of yogurt. Examples of 1 serving of meat products are: ⁄4 cup (180 mL) of cooked beans, two eggs, 2 tablespoons (32 grams) of peanut butter, or ⁄2 cup (120 mL) of cooked fish, chicken, or other lean meat.
Determine what your caloric intake should be per day. Healthy eating includes the recommended daily servings, regardless of the number of calories you’re aiming to eat. Which items you select from each food group to meet your daily requirements will differ depending on whether you're trying to maintain your weight, gain weight, or lose weight. Search for an online calorie calculator to determine your caloric needs. If you want to maintain your weight, you need to eat as many calories as you burn every day. If you want to gain weight and build muscle, you need to eat more calories than your body burns every day. If you want to lose weight, you need to eat less calories than your body burns every day.Tip: To lose 1 pound of body fat, you need to consume 3,500 less calories than you burn. The healthy way to do this is over the course of a week, at minimum. This means you want to eat 500 less calories than you burn every day.
Plan your meals in advance to make eating healthy more convenient. Plan all of your meals in advance so you can ensure you’re meeting all your recommended daily servings of all the food groups. Planning ahead also allows you to know exactly what you need to buy at the grocery store, helping you to avoid browsing and buying unhealthy items. If you’re trying to lose weight, your planning process could also include calorie calculations for each meal, and each day.
Ensure at least half of your grains are whole grains. When buying grain products, whether at a grocery store or a restaurant, choose the whole grain versions. Many products such as rice, pasta, cereal, and breads come in a whole grain variety. The same concepts work if you’re baking. Choose whole wheat or other types of whole grain flour.
Consume low-fat versions of dairy products. Most milk and dairy products come in “regular” and “low-fat” versions. Drink skim or 1% milk and try to drink at least 2 cups (470 mL) of milk every day. Also consider buying milk that has added vitamin D. Use lower fat cream cheese, sour cream, and cottage cheese. Look for low-fat yogurt, and those made without added sugar.
Eat lean meats and more meat alternatives. Buy the lean versions, or trim the extra fat from your meat before you cook it. Roast, bake, or poach your meat instead of frying it. Eat at least two servings of fish every week for the healthy fats and consider adding more meat alternatives to your diet, such as beans and tofu.
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