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4 Ab exercises to flatten your stomach
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- čas přidán 30. 01. 2018
- 4 of the best ab exercises for a flatter, more defined stomach! These are four of the best exercises to tone and tighten your abs. The secret here is all about maximizing the contraction of your deepest abdominal muscle - the rectus abdominis. This is the muscle that "sucks everything in" and gives your stomach a toned, slimmer appearance.
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Don't have the time for a flat stomach? Think again.
Many people don't realize it, but it actually doesn't take hours of grueling work to get a flat, toned stomach.
The key is NOT doing thousands of sit-ups and crunches; the key is activating the RIGHT muscle in the RIGHT way to tighten your midsection and tone your stomach.
You don't need a ton of time or a ton of space; all you need is the right exercises performed the right way.
In just 4 moves a day, 4 days a week, you can carve out some major definition and actually lose "excess" around your midsection. Check out these 4 killer exercises for a toned and tight stomach...
Now - let me first mention a word about "spot treating".
In the fitness world we refer to spot treating as focusing on one area of your body and working that area really had with the goal of losing weight/toning that spot.
Unfortunately nothing could be further from the truth. It's impossible to "only" lose weight in a certain area or train one spot to see results.
When our body burns calories and loses weight, it doesn't isolate one area over the other. Granted body types will definitely carry fat differently, but unfortunately it's impossible to lose from one area and one area only.
While the following exercises are going to be among the most effective for activating the muscles responsible for the toned, tight midsection; the best way to maximize your results in this area is to COMBINE this workout with regular exercise (30 minutes 4 days/week) and a healthy eating plan.
** The key to a flat stomach... **
As mentioned throughout this video - the whole key to flattening your stomach is activating the right muscles in the right way. Stop doing so many sit ups and crunches and start thinking "deeper".
The key to a toned, flat stomach is activating your transverse abdominis muscle. This is the deepest of the four abdominal muscles. It attaches to your lower back, wraps around your sides, and inserts into a broad ligament down the front of your stomach - basically forming a corset around your midsection.
A strong muscle is a tight muscle. Strengthening your transverse abdominis essentially tightens your "corset" and therefore "sucks" everything in stronger and tighter.
Throughout this workout remember - I want you to suck your belly button towards your spine with all of these exercises and do all you can to hold it there!
Okay - let's make it happen.
We'll be performing 4 exercises in a successive circuit format - you'll perform exercises A, B, C, D one right after the other according to the number indicated with as little rest as possible. We'll then repeat that three times. This is a great way to maximize your time and results.
Best Exercises To Tighten Your Stomach
1. Plank (hold 30 seconds)
How to do a plank
- Get down on your toes and elbows (may have to start on knees and elbows)
- Keep your core tight and stomach sucked in towards your spine while you hold this position.
2. Bicycle Crunch (10 touches to each side)
How to do a Bicycle Crunch
- Lay on your back and place your hands behind your head.
- Pull your left knee up towards your right shoulder while bringing your right elbow towards your left knee.
- Return to the starting position and repeat with the right knee/left elbow.
- Again - your focus is keeping your stomach sucked in and tight while performing the bicycle crunch.
3. Double Straight Leg Raise (10 reps)
How to do a Double Straight Leg Raise
- Lay on your back with your legs straight.
- Suck in your stomach, try to keep your back flat, and hinge at your hips to raise your feet towards the ceiling.
- Slowly return to the starting position.
- Again - your emphasis here is keeping your stomach sucked in and tight throughout the exercise.
4. Jackknife Sit-Ups (10 reps)
How to do a Jackknife Sit-Up
- Lay on your back with your legs out straight and your arms over your head.
- Raise your legs up towards the ceiling while bringing your hands towards your toes.
- Slowly return to the starting position.
- Keep your stomach sucked in and tight throughout the motion.
REPEAT THIS WHOLE SERIES 3 TIMES TOTAL
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I very much appreciate clear concise interruptions minus verbose rhetoric. Thank you.
You're very welcome!
Thanks I've been looking at various exercises to help get my core back in shape and tighten my waist. The in depth explanations for each exercises really help let me know what I'm looking to do and I'm going to be adding these into my current routine.
You are so welcome! I am glad you are finding this helpful!
Good video, right to the point, no bullshit or stupid music. Very well edited and professional looking video
Thanks so much!
Nice exercises
I appreciate the advice. I never knew we had to suck in our stomachs while doing core workouts
Great tips - especially with the anatomy so I can understand the principles.
Glad it was helpful!
Great exercises, they work! I really like them & incorporated in other routines, thank you so much! 🌺
You're so welcome! I am glad you enjoyed them!
Workout 1 : 3:16 Plank 3:58 Marching plank
Workout 2 : 4:34 Bicycle crunch
Workout 3 : 5:47 leg raises
Workout 4 : 7:13 Jackknife sit up
How long should we do these? How many sets per minute?
Having been a gym rate for over 25 years i found your vlog very useful and find the techniques you talked about really help me pinpoint the way to flatten my stomach, many of use forget the simple steps of good posture as well as activation through sucking it in.. L.A Rob
Thank you so much for sharing!
Was great thank you these videos are really helping my mobility.
Muna
You explained everything very clearly. I'm new to exercise and this info is just what I was looking for 👌
Glad it was helpful, Catherine! Thanks for your kind comment!
Doing it again now thanks 👍
God Bless everybody reading this God Loves y’all🙌🏽✝️❤️🙏🏽 God Bless you and your Family and make sure to give Glory to Our Lord and Savior Jesus Christ and put your Trust, Faith, and Love into him and believe Jesus Christ is Lord and is the Son of Our Most High God🙌🏽❤️✝️🙏🏽
I agree there 👍
Want to just say thank you for these videos. I am I guess starting to get to a healthier body. And your videos have helped and the explinations make it easy to follow THANK YOU.
You are so welcome!
WoW nice and simple and very effective just what i was looking for.
Glad it was helpful!
Cool I was already doing 2 of these. I think I'll stick with the routine I've got for now until I hit my target weight and see if my abs show.
Glad I found this video, just what I need to get my abs going, thanks again!!😃
Happy to help!
Awesome ab exercises! Very professional gentlemen as well. Seems to be a physical therapist.
Great content and I love that you slowed down each exercise so you can get the proper form. PEACE & BLESSINGS be upon you!!!🙏🏽🙏🏽🙏🏽
Thank you so much!
It would be much better if you could depict the muscle data, But I got a few valuable informations in this video. !
Great information great workout routines no ads you sir have become my virtual trainer I thank you
Thanks so much! I am glad you enjoyed this workout!
I definitely want to do this asp. Thank you.
You should!
Subscribed! I appreciate you! Being a doctor and a content creator must be hard and you seem like your doing a great job at it! Keep going boss I’m rooting for you! ❤
Thank you so much for your support!
Yeap, this is the video I've looking for. You caught my attention when you started with the Anatomy. Very informative, thank you, I really appreciate it 💯
You're very welcome!
An excellent explanation !!!
Great job 👏👏👏👏
Thank you! 😃 Glad you found this video helpful!
Love this workout. Thank you 👍
You're so welcome! I am glad you enjoyed it!
@@toneandtighten how many reps and sets are we supposed to do
@@barry2349 try to go until you can’t for the first set and then do 5 less than that amount of reps for your next sets, atleast 3 sets done consistently will definitely show results but you can do more than that if you please 🙃.
But How are we supposed to inhale and exhale while having our stomach sucked in during exercise?
u can still breath wym
@@patrickoconnor6514 lying
The best way to do something, is to simply will yourself to do it
U breath through your nose n' mouth. Orrrr SUFER
WTF is this a dumb question?
I like it
Awesome, thanks !
You're welcome!
This video actually helped a lot thanks
That is great to hear! Thanks for sharing!
God Bless everybody reading this God Loves y’all🙌🏽✝️❤️🙏🏽 God Bless you and your Family and make sure to give Glory to Our Lord and Savior Jesus Christ and put your Trust, Faith, and Love into him and believe Jesus Christ is Lord and is the Son of Our Most High God🙌🏽❤️✝️🙏🏽
This is great and actually doable!
Glad you enjoyed it!
Well explained... This is very informative.
Glad it was helpful!
Nice. Thanks for sharing
Thanks for watching!
Thank you for the video, should I try every day or every other day or twice a week???
I already lost 15 kg in nearly 4 months through cardio & Diet, I still have belly fat, I'm looking to lose them as well.
Good for you! I would suggest working your abs 3-4 times a week and not everyday so your core muscles have a chance to recover!
I'll try this. I hope this is effective❤
Does it work
As you talked I did that exercises and you are right I will be doing these every morning and every night thank you ❤️
How's the result?
I am so sorry for the first time in the morning to you 665 65 person who is the best for you to be a good day at work now so I can do it for you to be a good day at work now so I can do it for you to be a good day
Rgytj67jiby6tt5 Rgytj67jiby6tt5. Xr46h86t6t 58 1 5 person who is get 6hh tyro Urr drop drib 6tg655ttgtcfyftcftffcvgyg cut cut g ng, I look j0
I think I get it? I have a normal body fat (but I look skinny fat). So a weak core is what is making me look with a big belly. Not loosing more weight is the answer for a flat stomach but strengthening my core. Let’s see what happens...
Sooo, uhh, any update? Does it work? I'm wondering
@@izzatmuidzuddin not such a difference but I see change
Very useful !!! To start with in a workout session, how many counts we should do each one of them and how many sets ?! For eg. 10 counts each exercise, 2 sets in one session, each day…will that help to see the results in a few months ?!
Excellent content
Glad you think so!
I loved every exercise because I did now to do it everyday thank you for showing me the different parts of the adominal muscle because that is what I got to work on these days
can you out a video up of these four exercises . like reps and sets as i dony know what to do regarding this, Thanks ann
Thanks for this beneficial video. How often do you recommend we do these exercises?
At least 3 days a week.
@@toneandtighten thank you!
Thankyou, this is the most helpful explanation for these exercises I think I might do them right now after seeing this video!
I appreciate that and am glad it helped!
U are gold to my health thanks for what you are doing
Thanks so much for your kind comment, Koen!
good one 👍
Thank you, Vivek Ravindran! I hope you find these exercises effective!
Thanks for the help! Is this recommended every day or every other day type of thing?
At least 3 days a week for best results!
Thank you ma
You’re welcome 😊
I love your videos thank you so much
You're so nice! Thank you, Yusra! Hope you find these effective...
I can't do the plank but I can do the rest. Thanks. I'll keep you uddated.
Keep working at it!
@@toneandtighten I will.
Whats the difference between center of mass and center of gravity?
Nice video 👍🏋️♂️🇺🇸
Glad you enjoyed it!
How many days we have to do these exercises in a week?
3:00
How long are we doing the plank for and how offen ?
Thank you😊
You're welcome 😊
Awesome workout, really like your videos
Glad you like them and thanks for your support!
I did these and now I feel like I'm gonna die... lmao
Hi Jared. I have been following your cardio, strength training and abs exercises. They are great.
Inn this video, my problem is with #3 and #4 , raising both legs at the same time. This is due to my age, 64, and weak abs muscles.
Is there a variation to start with? Should I raise one leg at a time, instead of both? Would it be somewhat beneficial?
Please advise.
Thanks.
You may do leg flutter ..look up in youtube
How long do you recommend we perform each exercise?
Are these safe if you have herniated disc?
I am on my 200pound bulk rn and having a big slimy stomic is pissing me off but idk if i should hit the abs if i am trying to bulk
I will try these
Hope you enjoy, Noor Sabah! Thanks for sharing!
How many reps?
I weight 175 pounds how many pounds do you think I'll lose if I do it for a straight month??
Maybe 8 pounds (not sure ofc)
Nice video ..subscribed ... hopefully your exercises will help me to reduce my belly fat ..
Thank you, hallianzz! I hope you see the results you are after!
did y see the results ?
@@noorsabah1766 realised it do helps but will take a long time ..
@@hallianzz how many months the results will take??
@@noorsabah1766 I cannot say anything yet as I have just recently started..
Thank you very much.
But when can i see the result?
I am already can see my six back when i suck in my stomach but when i release it i seen as a fat belly man!
6-8 weeks! Also - a healthy diet is the best thing you can do to lose weight and reveal your progress.
My mom would always tell me it was baby fat turns out it was just fat
God Bless everybody reading this God Loves y’all🙌🏽✝️❤️🙏🏽 God Bless you and your Family and make sure to give Glory to Our Lord and Savior Jesus Christ and put your Trust, Faith, and Love into him and believe Jesus Christ is Lord and is the Son of Our Most High God🙌🏽❤️✝️🙏🏽
Are double straight leg raises and leg drops the exact same thing?
Awesome exercise for thin people, how about us with a beer belly ? ;-)
What type of mat is that? Looks bigger and cushion than most yoga mats that I've seen.
How many of each should you do in one session and how long do you plank for
30 seconds for each is a good start.
Are we supposed to do all these simultaneously or pick one and incorporate it in our routine?
All of them will be best!
how many reps you dont say and for plank how long to hold
So, if one keeps "sucking in" and just does anything would that help? Because I can't do laying down exercises...
It is not really a sucking in motion. It is a pelvic tilt where you contract your lower abs that will make the biggest difference!
It’s all about getting that mind to muscle connection.
So true!
I had multi ligament knee injury and I went through multiple surgeries. Can I do these exercises or will they leave my knee strained?
I'm 5'4 and 119 pounds. I've been doing ab workouts for 3 weeks now to tighten my lower belly. I eat well and limit sugar. I saw results but not totally there with the pouch. But I did lose weight - I went from 123 to 119. I don't want to lose more. Can I still tighten that lower belly without losing more weight? I know I can't really get a six-pack but I do feel my belly hard and I see some definition...but, being that I am thin, I just want to lose that bloated look.
Yes! Combine these exercises with LISS cardio. czcams.com/video/6ZS9Ph3Vb84/video.htmlsi=YfHROQM0bn6YB3IZ
@toneandtighten I've been doing those too, I guess I'll focus more on those then. They don't seem to place emphasis on weight loss. I also feel that slight ache when I pull in my abs so I know they're working. Thank you!!
You don't lose weight from exercise. You lose weight from calorie deficit
Don't be at a deficit and you won't lose weight. Eat sufficient protein
How much r u supposed to do as basic level?
I am a starter how long and how many set would you recommended
Start with 3 sets of 10.
I’m ready to try, but it’s going to be ugly,thank you
Best of luck!
How many times we must do every exercises
Shoot for 30-45 seconds.
I am very skeptical, we did all of these exercises and more in the army, they strengthen, but it will not give you a flat stomach or abs
I have lower back pain. Wt can I do? I have little tummy fat.
Stretch where it's tight and strengthen where it's weak. Hope that helps, Roshika!
@@toneandtighten thank you
3:01 start
can someone tell me please, why my neck gets stiff when i do these exercise?
When I work on my Abs, my stomach start cramping. It feel like my stomach is twisting. Is that normal
How many reps per position
How many reps each exercise sir? I'm a beginner for this..
Start with 3 sets of 10.
My back hurts now after the 2nd exercise
How many you do on each exercise?
30-45 seconds is a good start!
I have been doing these exercises for months but I don't see any changes
What changes are you looking for and are you also paying attention to your diet? Abs are made in the kitchen!
Im 150kg i cant suck in my stomach lol
Fuxk you are a fate man how can you suck your stomach
Male female koi bhi kar sakta hai kya
You kind of look like Edward Cullen from twilight
How many times we have to do that?
Yes
How can i flatten my tummy with diasis reacti.
Manju - you came to the right place! I have lots of workouts that you can do that will flatten your tummy with diastasis recti:
czcams.com/video/obCUzGyNWGE/video.html
czcams.com/video/4MTn4DyQnuk/video.html
czcams.com/video/ltoueUICjB8/video.html
czcams.com/video/lpp21kgbWJM/video.html
Also, I just released a new 6-phase program that will heal your diastasis recti: www.toneandtightenstore.com/mommytummyfix
I hope that helps! Have a great night!
Awesome help thank you, as a older man that once looked great but allowed myself to get lazy. But now as a midlife crisis change in 2020
3:11 (this is for future me)
What do you recommend for number of reps on these? I usually to my planks in 3 sets of 30 seconds...
Todd, read the description box under the video for recommended sets and reps. I hope you like this workout!
@@toneandtighten, thank you!!!
Hi, i have a question my stomach raises when i do the leg raises I don’t feel a gap in my diastesis recti what could it be? I don’t see that when i do situps. Please help?
Then your muscles cant hold it. Try to bend your legs a bit while doing it, so that your back can remain at the ground. Or put one foot with knee bend at the ground and Do just one leg at a time, also focusing on pushing that lower back in to the floor! From time to time you will get stronger and can Do it like he showed.
Bridge in
Can i do these exercises if have sciatica
God Bless everybody reading this God Loves y’all🙌🏽✝️❤️🙏🏽 God Bless you and your Family and make sure to give Glory to Our Lord and Savior Jesus Christ and put your Trust, Faith, and Love into him and believe Jesus Christ is Lord and is the Son of Our Most High God🙌🏽❤️✝️🙏🏽
@@User-uw1ue bot
Can i use a belt to help me hold in the stumach. When i do the excercises i cant hold in my stumach
Squat