Hey y’all, it’s Tom here. I know a lot of us struggle with belly fat, and trust me, I’m no exception. I’ve always had a bit of a paunch, no matter how hard I tried to get rid of it. But a few months ago, I decided enough was enough.
I was sick of feeling self-conscious in swimsuits and tight shirts, and I was ready to finally tone up my midsection.
So, I set out on a mission to find the best stomach exercises for weight loss. I scoured the internet, asked my personal trainer friends, and even tried a few exercises myself. And let me tell you, it was a journey.
Some of these exercises were tough, some were weird, and some were just plain hilarious. But through it all, I managed to find 17 exercises that really helped me get the flat tummy I’d always wanted.
Now, I’m not saying these exercises are going to magically make all your belly fat disappear. Weight loss is a multifaceted process that involves diet, exercise, and lifestyle factors.
But incorporating these stomach exercises into your routine can definitely help you tone up and lose weight, especially when paired with a healthy diet and regular cardio.
Table of Contents
1. Plank
The plank is a classic core exercise that works your entire midsection, including your abs, obliques, and lower back.
To do a plank, start in a push-up position with your hands directly under your shoulders. Hold this position for 30 seconds to a minute, making sure to keep your body in a straight line and your core engaged.
2. Russian Twist
The Russian twist is a great exercise for toning your obliques, the muscles that run along the sides of your stomach. To do a Russian twist, sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly and lift your feet off the ground, keeping your back straight. Hold a weight or medicine ball in front of your chest, and twist your torso from side to side, touching the weight to the ground on either side of your body.
3. Bicycle Crunch
The bicycle crunch is another effective exercise for toning your abs and obliques. To do a bicycle crunch, lie on your back with your hands behind your head.
Lift your head and shoulders off the ground and bring your right elbow towards your left knee as you straighten your right leg out. Switch sides, bringing your left elbow towards your right knee as you straighten your left leg out. Continue alternating sides for the desired number of reps.
4. Leg Raise
Leg raises are a simple yet effective exercise for targeting your lower abs. To do a leg raise, lie on your back with your arms by your sides and your legs straight out in front of you.
Lift your legs off the ground and bring them towards your chest, then lower them back down. You can also do this exercise with your legs bent and your feet hovering a few inches off the ground.
5. Russian Twist with Medicine Ball
The Russian twist with a medicine ball adds an extra challenge to the classic Russian twist exercise.
To do this variation, hold a medicine ball in front of your chest and twist your torso from side to side, touching the ball to the ground on either side of your body. Make sure to keep your feet off the ground and your back straight for maximum effectiveness.
6. Sit-Up with Medicine Ball
Sit-ups are a classic abs exercise, and adding a medicine ball can make them even more challenging. To do a sit-up with a medicine ball, lie on your back with your legs bent and the ball held above your head. Sit up and touch the ball to your toes, then lower yourself back down.
You can also do this exercise with your feet anchored under a heavy object for added resistance.
7. Side Plank with Leg Lift
The side plank with a leg lift is a great exercise for toning your obliques and your hip flexors. To do this exercise, start in a side plank position with your feet stacked on top of each other and your lower arm supporting your body.
Lift your top leg off the ground and hold it in the air for a few seconds, then lower it back down. Repeat on the other side.
8. Mountain Climber
Mountain climbers are a dynamic exercise that works your entire core, as well as your arms, legs, and cardiovascular system. To do mountain climbers, start in a plank position with your hands under your shoulders.
Bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. Continue alternating legs as quickly as you can for the desired number of reps.
9. Sit-Up with Cross Punch
The sit-up with a cross punch is a fun, boxing-inspired exercise that targets your abs and obliques. To do this exercise, lie on your back with your legs bent and your fists held in front of your chest.
Sit up and throw a cross punch with your right fist, then lower yourself back down and repeat on the other side. You can also add a medicine ball to this exercise for added resistance.
11. Reverse Crunch
Reverse crunches are a great exercise for targeting your lower abs. To do a reverse crunch, lie on your back with your hands behind your head and your legs extended out in front of you. Lift your feet off the ground and bring your knees towards your chest, then lower them back down.
You can also do this exercise with your legs bent and your feet hovering a few inches off the ground.
12. Plank with Alternating Leg Lift
The plank with an alternating leg lift is a challenging exercise that works your entire core, as well as your arms, legs, and glutes. To do this exercise, start in a plank position with your hands under your shoulders.
Lift one leg off the ground and hold it in the air for a few seconds, then lower it back down and repeat on the other side. Make sure to keep your core engaged and your body in a straight line throughout the exercise.
13. Side Plank with Arm Lift
The side plank with an arm lift is another great exercise for toning your obliques and hip flexors. To do this exercise, start in a side plank position with your lower arm supporting your body.
Lift your top arm off the ground and hold it in the air for a few seconds, then lower it back down. Repeat on the other side. You can also add a weight or a medicine ball to this exercise for added resistance.
14. Sit-Up with Cross Punch and Leg Lift
The sit-up with a cross punch and a leg lift is a challenging exercise that targets your entire core. To do this exercise, lie on your back with your legs bent and your fists held in front of your chest.
Sit up and throw a cross punch with your right fist, then lift your left leg off the ground and hold it in the air for a few seconds. Lower your leg and repeat on the other side. You can also add a medicine ball to this exercise for added resistance.
15. Double Leg Lift
The double leg lift is a simple yet effective exercise for toning your lower abs. To do this exercise, lie on your back with your hands behind your head and your legs extended out in front of you.
Lift both legs off the ground and bring them towards your chest, then lower them back down. You can also do this exercise with your legs bent and your feet hovering a few inches off the ground.
16. V-Up
The V-up is a tough exercise that works your entire core, as well as your arms, legs, and hip flexors. To do a V-up, lie on your back with your arms and legs extended out in front of you.
Simultaneously lift your head, shoulders, and feet off the ground and bring them towards each other, forming a “V” shape with your body. Lower yourself back down and repeat for the desired number of reps.
17. Scissor Kick
The scissor kick is a simple yet effective exercise for toning your lower abs. To do a scissor kick, lie on your back with your arms by your sides and your legs extended out in front of you.
Lift your head and shoulders off the ground and alternately lift one leg and then the other, making a scissor-like motion with your legs.
FAQs: Stomach Exercises for Weight Loss
Do stomach exercises alone help with weight loss?
While stomach exercises can help strengthen and tone your core muscles, they alone are not enough for significant weight loss. To lose weight, you need to create a calorie deficit by burning more calories than you consume through a combination of exercise and a healthy diet.
In addition to doing stomach exercises, it is important to incorporate a variety of cardiovascular and strength training exercises into your routine to help you achieve your weight loss goals.
How many times a week should I do stomach exercises?
How often you do stomach exercises will depend on your fitness level and goals. As a general rule, it is recommended to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week.
This can be broken up into shorter sessions throughout the week, such as 30 minutes of exercise 5 days a week. You can also incorporate stomach exercises into your strength training routine, doing them 2-3 times a week along with other exercises that target different muscle groups.
What is the best stomach exercise for a flat stomach?
There is no one “best” stomach exercise for a flat stomach, as different exercises will target different muscle groups and have different effects on your body.
To get a flat stomach, it is important to incorporate a variety of exercises that target your entire core, as well as engage in regular cardiovascular exercise and follow a healthy diet. Some popular stomach exercises for a flat stomach include planks, sit-ups, and bicycle crunches.
How long does it take to see results from stomach exercises?
The amount of time it takes to see results from stomach exercises will depend on your starting fitness level, how often you exercise, and how well you stick to a healthy diet. In general, it is important to be consistent with your exercise routine and give it time to see results.
It is also important to remember that spot reduction (trying to lose fat in just one area of your body) is not possible, so it is important to focus on overall weight loss and body toning rather than just targeting your stomach.
Conclusion: Get Your Abs Poppin’ with These Stomach Exercises for Weight Loss
If you want to lose weight and get toned abs, these 17 stomach exercises are a great place to start.
Incorporate them into your fitness routine and mix things up to keep your workouts interesting and effective.
Remember to also focus on a healthy diet and regular cardiovascular exercise to help you achieve your weight loss goals. With consistency and dedication, you’ll be rocking a six-pack in no time!