10 CORE EXERCISES TO FLATTEN YOUR BELLY QUICKLY

Having a not so flat tammy? Here are the 10 moves to rock your core and get you looking like a Victoria secrets super model in no time.

Remember to greatly involve your core in all this exercises.

1.      Prone plank

While in the push up position, hold for 30 seconds. Make sure you connect with the abs and extend your arms and legs, with the legs straight and aligned with the spine.

2.      Side crunch

Kneel on the floor to one side (left). Place your palm on the floor and slowly transfer your weight to that side. Cross one leg to the height of the hip bringing the side of the rib cage to the hip. Do this for 10 times

3.      Abdominal hold

Sit at the edge of your bed and place your hands at that edge. Now lift your feet off the ground and your butt off the bed supporting your weight with your hands. Involve abs and stay there for about 10 seconds. Repeat this for 10 times.

4.      Basic plank

Take on the “push-up” position but rest on your elbows, tilt the pelvis slightly and pull the abdominals. Hold for 60 seconds. And repeat for 10 times.

5.      Twisting roll back

Extend arms forward and roll back to curve spine into a “c”. Twist torso to one side and bend one elbow. Pull back at shoulder level and then pull forward to return to default position. Repeat this for 20 times

6.      Sit ups with medicine ball

Sit up with knees at 90-degrees and hold the ball with both hands fully stretched out. Now roll back moving the erect hands over your head so that the ball is now in full alignment with your head on the floor. Push your hands and the ball over your head, and sit up again with hands still extended out. Repeat this for 10 times.

7.      Jean’s zip

Contract your abs to lift pelvis floor; butt pushes in as if you want to move your belly button towards your face. Now release and move your butt out. Repeat this for about 2 minutes.

8.      Glute bridge

Lie on flat on the ground, facing up with your knees bent and feet flat on the ground. Raise your hips towards the ceiling so that your body, from your shoulders to your knees, forms a straight line. Pause for a moment and then lower down your body slowly into default position. Do about 5 reps

9.      Bird-dog

Rest on your palms and knees, so that your shoulders are directly above your palms and hips directly above your knees. Keep your neck and back straight. Push your right hand forward so that it is in alignment with your torso and so should your left leg which you should push back at this point.  Hold for one second and slowly lower your hand and leg back to default position before switching to the opposite arm and leg.

10.   Sit ups

These are done by lying flat on the floor facing the ceiling, hand behind your head and feet under a support. Lift your upper body with the strength from your legs so that you sit up straight. Lower back your body to lie on the floor again. Do 15 reps.

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