You must be aware of the benefits of crunches for a flat stomach but can they truly help you achieve your goals? Let’s clear up the confusion by informing you that doing crunches alone won’t help. You require the exercises for flat abs or belly listed below.
Health Shots got in touch with Vaneeta Batra, a transformational life coach, a fitness enthusiast, and a happiness guru, to find out the best exercises to flatten the abs and get a firm and toned belly. First, let’s understand why you shouldn’t rely solely on crunches to get a flat belly.
Why are crunches not effective?
Although crunches are useful, they are not the most complete or efficient abdominal workouts. Therefore, if your objective is to lose weight, you shouldn’t rely solely on it.
Batra says, “Crunches are an exercise which only works your abs muscles not your core muscles thus you don’t burn enough calories that are required to have flat abs with crunches. Targeted fat loss, also known as spot reduction, is also not possible, no matter how many crunches you do. The only way you can have flat abs or lose fat from your belly is to lose fat from your entire body.”
So, try to focus on full-body movements that recruit a lot of muscles at a time. And this is possible with the right set of exercises.
Here are the top 5 flat-abs exercises, shared by Batra :
1. Cardio
Cardio is essential if you want to burn fat. Before reducing your waist or belly, you should aim to lose overall body fat. As the body loses overall fat, it also helps flatten the tummy. Focus on core exercises to tone your muscles, which will make you look slimmer.
Do exercises like jogging, running, squat jumping, stair running, high knee, jumping lunge, burpee, swimming, Zumba, dancing, or any sport that can help burn fat and calories.
Keep an idea of your risk of weight-related issues.
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2. Leg raise
Leg raise is a floor exercise that is great for your abs. This exercise doesn’t only work your abs but it engages other muscles as well.
Here’s how to perform it:
You can simply lie on your back and bend your knees. Slowly raise both your legs above your hips and bring your knees to the level of your chest while keeping your soles facing up. Bring your legs back to the starting position but keep in mind that they shouldn’t touch the floor. Repeat this 15 times and do 2-3 sets.
Also read: Bid adieu to belly fat with these 5 ab exercises
3. Plank
The plank is one of the simplest and most effective exercises that you can do for a flat belly. It works on your lower back, obliques, and abs – the areas where fat accumulation typically occurs. What else? It works great as a fat burner.
Here’s how to perform it:
Getting into the plank pose can be easy. Come down to a prone position just as you would for push-ups. Use your forearms to support your weight. Make sure your arms are bent and under your shoulders. Keep your back straight and stay in this position as long as possible. Try and do at least 3-4 sets of 30 seconds each.
4. Reverse crunch
Although crunches are a fairly easy and efficient exercise, reverse crunches are far more beneficial! It is a strenuous abdominal exercise. This won’t result in neck and back pain, can help you burn calories, and can produce better outcomes than crunches and sit-ups.
Here’s how to perform it:
Lie on your back and bend your knees, arms by your side, fingers pointing towards your heels. Lift your feet off the ground, toes pointing away from your body. Exhale and slowly lift your hips off the floor, contracting your abs. Your knees now point towards your head. Keep your head and neck on the floor. Inhale and come back to the starting position. Repeat these 3 sets of 10-12 reps.
5. V sit up
V sit-ups are regarded as the best exercise to reduce belly fat. It concentrates on the upper and lower abs and might increase the effects of the crunches and leg raise.
Here’s how to perform it:
Lie on the floor or mat and your arms overhead. Lift your legs and hands off the floor and come into a sitting position. Balance your body on your butt and tailbone. Keep your arms extended in front, forming a “V” with your upper and lower body. Keep breathing and slowly get back to the starting position. Repeat these 3 sets of 10-12 reps.
Takeaway
You now understand why doing nothing but crunches won’t give you a flat stomach. The key to losing belly fat and getting flat abs is to emphasise full-body exercises that use a lot of muscles in addition to abdominal training. However, you don’t need to eliminate crunches completely, you should combine them with these workouts to help burn body fat.
