Achieving a flat stomach is a common fitness goal for many, often symbolizing overall health and well-being. While diet and general physical activity play significant roles, targeted abdominal exercises can specifically strengthen and tone the core muscles.
For beginners, it’s essential to start with exercises that are easy to perform yet effective in building core strength. We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to share with us the three exercises he recommends that are not only beginner-friendly but can also help in achieving a more toned and sculpted waistline. He revealed that flutter kicks, bicycle crunches, and leg raises are the ones to start out with. Read on to learn more.
1. Flutter Kicks
Flutter kicks are a great exercise for sculpting toned abs this summer. By lying flat on your back and alternately kicking your legs up and down in a controlled manner, flutter kicks target the lower abdominal muscles and hip flexors.
"Flutter kicks are a simple yet effective exercise for engaging the lower abdominals and hip flexors. Performing this exercise consistently will help in reducing lower belly fat and toning the abs," White states.
Proper Form: Lie flat on your back with your hands by your sides or under your glutes for support. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion while keeping your core engaged and your lower back pressed into the floor.
Incorporate flutter kicks into your workout routine by performing them for 20-30 seconds as part of a circuit, or complete 2-3 sets of 12-15 repetitions. Maintain a steady pace and consistent breathing rhythm throughout the exercise to maximize its effectiveness.
2. Bicycle Crunches
Bicycle crunches are a simple yet impactful workout that engages the entire core, including the rectus abdominis and obliques, promoting muscle toning and definition.
"Bicycle crunches have consistently delivered results for my clients, targeting not only the rectus abdominis but also the oblique muscles. This exercise effectively tones the abdominal muscles, contributing to a flatter stomach. Moreover, it enhances coordination and stability, which are invaluable aspects of overall fitness," White notes.
White says to follow these steps in order to correctly perform bicycle crunches: Lie on your back with your hands positioned behind your head, elbows out wide. Lift your shoulders off the floor and bring your knees to a 90-degree angle. Extend one leg while simultaneously twisting your torso, bringing the opposite elbow toward the bent knee. Alternate sides in a 'pedaling' motion. Aim to perform this exercise for 1-2 minutes, focusing on controlled movements and steady breathing.
3. Leg Raises
Leg raises are an excellent abdominal exercise that can effectively tone the belly and enhance core strength. Leg raises also engage the hip flexors and the transverse abdominis, contributing to improved core stability and posture.
"A stellar move for the lower abs, which are often tougher to target. The controlled motion required to lift and lower the legs without touching the ground intensely engages the lower abdominal muscles, leading to a tighter, more toned appearance," says White.
How to perform leg raises: Lie flat on your back, hands by your sides or under your hips for support. Keeping legs straight, lift them to the ceiling then lower back without letting them touch the ground.
