I started my fitness adventure 4 years after giving birth to my daughter. I was 33 back then. It wasn’t really about my weight, but more about that persistent belly which has never fully flattened after my pregnancy. I started slowly by doing only crunches right before bed time, gradually adding more and more and then eventually at some stage I decided to go to the gym.
This part of my body is the most difficult to work on. I managed to loose a lot and I’ve significantly strengthened my core, however it’s a constant work in progress. That’s why I often add some additional tummy exercises at the end of my usual workouts.
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Today I’d like to share with you my latest sequence of tummy exercises which you can do as a separate quick workout, or you can add it at the end of your usual workout. The only thing you need is a mat, a little bit of space and about 10-15 minutes of time. This workout is also good for those of you who suffer from sensitive wrists (I do…), however I wouldn’t recommend it to those of you who have back pain because it involves planks.
Please bear it in mind that if you have any health issues, you should always consult your coach or a doctor before starting any exercise programmes.
SHORT DAILY WORKOUT FOR A FLAT TUMMY
- 30 seconds for each exercise
- Short break after each three exercises.
- Repeat the whole sequence 2-3 times.
Russian Twists – 30 sec.
Sitting on the mat, bend your knees and lean backwards so that your back and your legs form a “V” shape. Keep your back straight and your core muscles tight. You can keep your feet on the ground or lift them up if you want to make this exercise more demanding. Twist your torso to one side, and then to the opposite side (similar to the rowing motion). You can add some dumbbells if you want to make it more demanding.
In this exercise all the abdomen muscles are engaged. It strengthens the rectus abdominis, internal obliques, and the external obliques.
Side Plank Lifts – 30 sec. on each side
Position your body on the side. With your legs straight, lift yourself up supporting your weight on your elbow. Make sure your core muscles and glutes are tight. Then lower your body without touching the mat. Repeat. If you feel like this is too much, do the same with your knees bent.
It’s a great exercise for strengthening deep abdominal muscles and it also helps to tighten and shrink the waistline.
Plank Rolls – 30 sec.
Start with a plank position on your elbows and then shift your body sideways as if trying to touch the mat with the side of your hip. Move back to the plank position and shift your body to the other side. Repeat.
This is an excellent exercise which involves many different muscles: core, lower back, quads, shoulders, glutes, lateral abs, hips and abs.
— SHORT BREAK —
RELATED ARTICLE: ABS Circuit Workout
Pulse Ups – 30 sec.
Lying flat on your back, lift your legs up keeping your hands flat on the mat along your body. With a pulsating movement, try lifting your hips higher while contracting your core. Your hands will support you in this movement. Then slowly lower your hips to the starting position. Placing your palms under your tailbone should make this exercise a bit easier.
This exercise is great for abs muscles and for your back. It builds core strength and increases stability.
Crunchy Frog – 30 sec.
Sitting on your mat, bring your knees to your chest and hold them with your hands. Making sure that your tummy muscles are tight, release the grip and straighten your legs lowering them slightly and leaning back at the same time, to balance your body. Then bring your knees back to your chest and repeat movement.
Crunchy frogs involve your upper and lower abs and also strengthen your neck muscles.
Plank To Inverted “V” Plank – 30 sec.
Start with an elbow plank position with your feel slightly apart. Then lift your hips up pressing down through your shoulders at the same time. Return to the plank position and repeat. To make it more demanding you can do it on your palms, moving your body to a down dog yoga pose.
I love this exercise because it not only involves your core, but also your glutes, thighs, calves and shoulders. And it feels like a great stretching exercise too.
— SHORT BREAK AND REPEAT —
*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog. Explanation of exercises and muscle parts involvement has been taken from the Internet.
How to get started
If you’re struggling with your motivation, I have a separate post about that, giving you 7 ways on how to get back on your fitness track. One of the ways is to start slowly, and this short tummy workout might help you with that. To find out what the other 6 are, I strongly recommend you read the whole article.
All you need
Hope you find my workout challenging. Let me know in a comment if you’ve tried it and how did it feel.