7 simple and effective exercises for flat stomach

You dream of a flat stomach, but have the feeling that it is not possible without a personal trainer and expensive equipment is required? Then you've come to the right place! We'll show you how to achieve your goal without a gym with 7 Abs exercises and some important tips and tricks!

Before we get to the into the Abs exercises, let's get some basics straight first: What role do nutrition and individual physique play in six-pack training and do you need additional equipment for this?

"Abs are made in the kitchen", have you ever heard this saying and wondered what it's all about? That's exactly what we want to look at now:

In fact, nutrition plays a key role if you're aiming for a defined body with visible muscles. In the human body there are two main fat reserves, subcutaneousn fat and fat that is deposited between the organs (also called visceral fat).

In order to see your muscles, the amount of fat under your skin is important. Only when you have a thin layer of fat on your abdomen will your muscles really be seen, and this is where diet plays a role.

By eating a balanced, nutrient-rich diet that meets your macronutrient needs and includes all the essential amino acids for muscle maintenance and growth, you can lay the perfect foundation for flat belly exercises. If you still have a higher body fat percentage, then you can work on your six pack via a long-term, healthy dietary change in combination with the exercises explained below.

Crash diets and extreme calorie cutting are in any case not the way to a six-pack, because you lose muscle rather than becoming fitter and stronger and you damage your health. So rather take your desire for a six pack as an opportunity to look into healthy fitness nutrition and an athletic lifestyle to achieve long-term changes!

Of course, diet can only expose abdominal muscles if they exist. So this is where your training comes in: provide your body with the protein it needs to build muscle and get started on a regular workout routine with the exercises we're about to explain! This way, nutrition and sport complement each other perfectly and nothing stands in the way of your six-pack.

Often the myth circulates about concrete exercises which make you lose weight directly on a particular body part. However, this is not the case. If you have a calorie deficit, you will lose weight in the places where your body loses fat first. This can vary depending on individual constitution and genetics.

But one thing is certain: If you lower your body fat content, you will become slimmer overall. Again, be proud of your body as it is! Don't set yourself the goal that your six-pack should look like that of your athletic role model. Every body is different. To stay motivated in the long run, it is important that you start your sports project with a realistic goal.

How about making the best version of yourself? To embrace yourself and your body and work with what you have? Because a healthy mindset is also extremely important for a healthy body!

You've probably heard of this exercise. The plank, also known as the forearm push-up (or "incline" from yoga), is a powerful exercise not only for your abdomen. At the same time you strengthen your arms, legs and your entire torso with it! So how exactly does the all-rounder of abdominal training work?

You start in a quadruped position on the mat and then place your elbows on the floor. Your hands can be placed to provide stable support as you now extend your legs back and come up on your toes. Keep your bottom up, your whole body in a straight line and try to hold the position for at least 30 seconds. With time, of course, you can increase that time!

Another effective classic for a flat stomach: lie on your back, pull your knees to your chest so that your calves are parallel to the floor and also bring your arms parallel to the base. Now raise your upper body as far as you can to your knees. 3 sets of 15 repetitions are great for the start here and also for the following exercises.

You can do exactly the same exercise explicitly for the oblique abdominal muscles. For this, assume the same position and now not only come straight up when lifting your upper body, but always alternately straighten to your knees sideways.

Another crunch? Yes. But this time a little different: This exercise is great for your lower abdomen! Lie on your back on your mat, clasp your hands behind your head and bring your legs up at a right angle. Now lift your lower body towards the ceiling again and again, performing the movement slowly and in a controlled manner. You should perform the exercise without the resulting bouncing movement in the sense of effectiveness for a flatter stomach, as the muscles are less stressed here.

For a change, position yourself with your stomach facing the mat again. The next exercise is again a bit more dynamic: Support yourself in the starting position similar to push-ups and start kicking with your legs, pulling your knees up under your body towards your chest. You'll notice: This exercise is also very physically demanding and therefore a great workout for your flat stomach!

Now come to a sitting position on the mat. Raise your feet so that you are balanced on your buttocks and your lower legs are parallel to the floor. Now, with arms outstretched, begin to rotate your upper body so that your hands together touch the mat next to you alternately on the right and left.

Finally, lie on your back, place your hands beside you with palms facing down and stretch your legs out straight. Inhale and raise both legs to the vertical position, exhale and bring them back to the floor. This exercise is great to become aware of your center and to work calmly and concretely on your evolution.

Did you previously think a home workout could never be as effective as a gym session? Then let me tell you: Especially when it comes to abs, there are wonderful and highly effective exercise options that you can do without any equipment. Only a sports mat, which allows you to support your hands without slipping and to rest your back comfortably, is helpful to perform the most important abdominal exercises.

After a few days of training, you will notice that trained abs not only feel great, they are also important for your health. No matter what you do, the abdominal muscles are involved in most movements. In short, if you have firm and well-trained muscles in your abdomen and torso, you will stand up straighter and more confident in life.

The exercises for a flatter stomach that we have presented here are not only for you to achieve a chic six-pack. They are also designed to make you feel strong and powerful. So take your time when performing them, feel into your body and pay attention to a conscientious, precise sequence of movements, so that the abdominal muscles are specifically addressed.

So go ahead: Grab your gym clothes and get on the way to a flat stomach!