What exercises can flatten the stomach? Experts recommend two most effective moves: the plank and crunches. When performing these exercises, remember to engage your core muscles for better abdominal toning results.
Plank (PLANK) — One move to flatten the lower abdomen
The plank (PLANK) is undoubtedly the most popular recent bodyweight exercise + secret weapon for flattening the lower abdomen.
Simple and easy to learn, it effectively targets the transverse abdominis muscle. Consistent daily practice can restore a flat stomach.
The plank is a high-intensity body sculpting exercise. Though simple, it engages the entire body. Holding it for 2 minutes earns you the title of "tough girl."
Beginners should avoid pushing too hard. Start with 30 seconds in the first week, gradually increasing duration. Reaching 2 minutes is already impressive.It's best to split it into 4 sets of 30 seconds each to reduce strain, with no more than 20 seconds rest between sets.
Why the Plank Works for Belly Fat
The plank intensely targets core muscles, offering high exercise efficiency. In just one or two minutes, it burns significant calories while minimizing free radical damage to the body.
While sculpting your waist, abdomen, and glutes, it also helps maintain scapular balance, making your silhouette irresistible from behind.
With this one simple move you can master anytime, why hesitate to sculpt that enviable waistline?
How to Perform a Plank
Though the movement is simple to grasp, proper form is crucial:
Position shoulders directly above elbows and maintain continuous abdominal contraction.
Distribute body weight evenly across forearms and toes, not solely on elbow tips.
Focus your attention on your abdomen and lower back. Stop immediately if your lower back sags.
Keep your body perfectly straight at all times.
Breathe deeply; do not hold your breath.
Make Planks Less Boring: Try Advanced Variations
If standard planks no longer challenge you, try these advanced variations.