19 Exercises That’ll Give Your Tummy A Major Makeover

After children and daily stress, you may have noticed that the belly grows more than in the days of youth. Don’t worry anymore: you still have time to turn that core of flaps into fabulous with our flat abdominal makeover. Incorporate these 19 movements to sculpt your heart into your workout routine as you combine it with a clean diet and watch your chiseled trunk emerge. The abdominals after the baby are really possible!

15 Yoga Poses That’ll Make Your Stomach Flat Check Out Video

SLIDES 1 of 10

  1. Pass stability ball:

ball pass

This is a safe way to activate the central muscles with an added bonus of the glutes and hamstrings. This is a crunch made fun with the pass-ball element.

You should definitely feel the burning when you perform this movement. All your core works!

“How to do it:

Step 1: Lie on your back on the floor with your arms and feet extended, grabbing a stability ball with both hands.
Step 2: With a fluid movement, use your entire core to lift your arms and legs off the floor, keeping your legs and arms always straight.
Step 3: Transfer the ball from the hands to the feet and let yourself go to the ground. Note: make sure to keep the lower back pressed against the floor to protect your back during the entire movement.
Edit (beginner): bend your knees while performing the movements or completely eliminate the stability ball.

2. Side Plank Thread the Needle:

Involve your entire core in table mode with an additional emphasis on love handles with this side table with movement. Use weights, a bottle of water or even a can of food for additional strength training. No equipment needed (excuses)

“How to do it:

Step 1: Press up on a side table of the forearm, with the right elbow under the right shoulder and the feet stacked.
Step 2: Lift the hips off the floor so that your body forms a straight line from the shoulders to the ankles.
Step 4: extend the right arm to the ceiling, keeping the nucleus hooked and the hips in the same position.
(Modification for beginners): Bend the lower part of the leg and place it on the floor like a tripod.
SLIDES 2 of 10

  1. crab spin:


We love the exercises that fulfill a double function. This central blaster is an oblique stamper that also applies to the upper body and forces you to focus on stability and movement.

“How to do it:

Step 1: Sit on the floor with your knees bent in front of you, with your feet at the height of your hips on the floor. Place your hands shoulder-width apart on the floor behind you. Lift your seat so that your body is in an inverted table position. Stretch your right leg and place your left hand behind your head, with your elbow out.
Step 2: Crunch diagonally, bringing the right knee to the left elbow. This is a representative. Repeat for the assigned amount of repetitions, then switch to the other side.
Edit (beginner): In an inverted table position, keep both hands on the floor behind you and raise your knee to your chest.

  1. Plank Jack:

Plank-Jack and Jump_RESIZED-2

This movement is another double blow, which involves the core with a table focused on the movement while maintaining a good shape. This includes a cardio element that will increase your heart rate while working in the nucleus.

“How to do it:

Step 1: Start at the high table with the shoulders above the wrists, the body in a straight line and the feet together.
Step 2: Skip wide legs and then together again. Jump as quickly as possible, but do not allow the stomach to tilt or lean toward the ceiling. Jumping and re-entering is a repetition.

Forearm iron:

This is a central exercise that focuses on a small movement that isolates the central muscles. Increasing the time this table may contain is an excellent indicator of the improvement of core resistance.

“How to do it:

Step 1: Lie on your stomach on the floor resting on your forearms. Push up from the floor, lifting your toes and resting on your elbows. Keep your back flat by contracting your abdominal muscles and keeping your body straight from the head to the heels. Don’t let your ass fall or get up in the air.
Edit (advanced): To really challenge yourself, place your elbows even more so that there is more distance between the elbows and toes.

Russian Twist with Kettlebell:

The additional weight leads the Russian to level up, but he can also use a hand weight or a bottle of water. Or you can change the movement to make it a little easier without weight until you are ready to progress!

“How to do it:

Step 1: Start sitting on the floor with your knees bent. Hold the weight on your chest while lowering the upper body at an angle of approximately 45 degrees. Lift your legs and hook the center to maintain balance.
Step 2: keeping the core tight and the shoulders back, turn fully clockwise. See if you can touch the weight on the floor.
Edit (beginner): leave your feet on the floor, knees still bent.
SLIDES 4 of 10

  1. Pushup:

Push-up grouped triceps
Many people only give credit to the flexion of the arms with the strength of the upper body, but it is also an excellent test of strength for the core while working to perfect the shape of the push-ups.

“How to do it:

Step 1: Assume the position of the board, with the width of the shoulders of the arms.
Step 2: lower the body until the chest almost touches the ground.

  1. Pretzel sitting:

The name says it all, doesn’t it? This is a simple movement that doesn’t seem to work much, but don’t be fooled; After a few seconds you will feel the burn.

“How to do it:

Step 1: Sit with the parallel front shin in front of you and the back knee far behind. Place your hands on each side of the front shin and lean forward slightly.
Step 2: activating through the core and the back seat, lift the bent leg back. Perform all repetitions, then change sides and repeat for the allotted time.
SLIDES 5 of 10

  1. Plank Tuck Twist:

iron spin

Take the ball and get ready for another fun but stimulating turn on the table that also focuses on the lower abdomen (where we all tend to hold a little more than we would like to admit).

“How to do it:

Step 1: Lie face down on the ball with your hands on the floor in front of you (the “up” part of a pushup), with only your shins and the top of your feet on the ball.
Step 2: Insert the knees, turning them sideways so that they are directed towards the right armpit.
Step 3: Return the legs to the plank position and repeat on the other side. This is a repetition.
Edit (beginner): to perform the movement without the ball while wearing socks on a soft surface or with your feet on paper plates so they can still slide.

  1. Cross kicks:

Scissor kicks

Here is another seemingly simple movement that accumulates many burns. The abs will scream, but the bikini will thank you for performing this movement focused on the transverse abdominal muscles.

“How to do it:

Step 1: Lie on your back with your hands at your sides, palms down. Raise your legs to a height where your back is still attached to the mat. Separate the feet from 1 to 2 feet, pointed or bent.
Step 1: Lie on your back with your hands at your sides, palms down. Raise your legs to a height where your back is still attached to the mat. Separate the feet from 1 to 2 feet, pointed or bent.