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What is the best women's exercise for a flat belly?

best women's exercises for a flat belly

Having a flat Belly is what every lady/woman has always desired, but feels so lady to take the right action, while wish to take the action but have no one to motivate them.

I’m well-loaded with exercises that will give you the look you always desire.

The fact that most of you have office jobs only makes it worse. Finding time for oneself amidst the cacophony of life is a tall task, and finding time for working out is almost not possible!

But, imagine if you could work out while sitting in your office chair and still manage to get the dream waist and washboard abs? Would you like to try these simple chair exercises that help you balance it all yet ensure that you don’t lose out on the workout? Just stay on the page, and read carefully as I’m going to highlight a little but very important exercise that will flatten your belly and slim your waist within two-three weeks

1.   1. Warm-up

It’s always very important to start each exercise, either simple or complex exercise with warm up as it will enhance your body and get it prepared for the workout you are about to do. These exercises are meant to release muscular tension and ensure that one prepares their body for a workout. This is what this workout looks like:

•     Sit at the edge of a chair, keeping your hands on your knees.
•      Slowly lean backward keeping the back straight and contracting the tummy.
•      Your back can touch the back of the chair, but make you do not put any pressure on it.
•       Slowly, but steadily return to the starting position.
•       Repeat this exercise 15 to 20 times.

2. Bicycle crunches

Bicycle crunches help tone the abdominal muscles and obliques.

Here are the steps:

·         Step 1: Lie flat on the back, with the fingers interlaced behind the head. Raise the head and shoulders from the floor, and raise the knees so that they are directly above the hips.

·         Step 2: While exhaling, twist the torso to bring the left elbow toward the right knee, and extend the left leg.

·         Step 3: Hold the position for 1–2 counts.

·         Step 4: While inhaling, return to the starting position.

·         Step 5: Repeat on the opposite side.

Aim to perform 3 sets of 12–20 repetitions. Rest for 30–60 seconds after each set.

3. Body composition and results timeline

A person’s body composition refers to their relative proportions of:

•         fat
•          muscle
•          bone
•          tissues and organs
•          fluids

Two factors are taken into account by health and fitness professionals: "fat mass" and "fat-free mass." According to them, fat-free mass refers to the overall mass of all the other components, whereas fat mass refers to the total amount of body fat.

4.    Pulling Knees Towards The Chest And Then Straightening The Legs

Before you consider doing this particular exercise, your chair is stable enough. This exercise is best to get washboard abs. Do the exercise below: 

·         Lean back on the chair and keep both legs together.

·         Bring your knees to your chest as depicted in the above exercise.

·         Hold this position for 3 seconds.

·         Straighten your legs and then again bring your knees close to your chest.

·         Do 10-12 repetitions for best results.

      5. Plank

Planking burns more calories than other abdominal exercises since it engages the arms, legs, and back.

Here are the steps:

·         Step 1: Lie flat on the stomach, with the forearms parallel to the floor.

·         Step 2: Using the forearms and toes for support, push the body up from the floor.

·         Step 3: Ensure that the head, neck, back, and legs remain in a straight line.

·         Step 4: Hold the position for as long as is comfortable before returning to the starting position.

6. Twists for the Oblique

Twists for the Oblique are basically for strengthening one’s oblique muscles. The exercises below will is very important as they will help flatten your belly speedily.

•          Sit at the edge of the chair with an upright back.
•          Bend your arms and place them to support the back of your head.
•          Move your trunk to the left, keeping your hips and legs straight.
•          Hold this position for about 3-5 seconds and then move your trunk to the right.
•          Repeat this exercise about 10 times for the best results.

         7. Bent Knee Rotations

Have you seen that sharp you have always desired? This exercise makes you get closer to your dream waist size!

•          Sit relaxed on the chair.
•          Bend your knees and pull them towards your chest.
•          Rotate your legs and not just your toes. You will feel a stretch in the abdominal muscles and the thigh muscles.
•         Repeat this exercise 10 times.

8. Pull Your Knees towards Your Chest

This exercise works wonders for the abdominal muscles, hip muscles as well as obliques. Follow the steps mentioned below:

·         Sit in a comfortable position on the chair.

·         Bend the right leg and pull it towards your chest, keeping your hands on the knees.

·         Hold this position for about 5 seconds.

·         Then go back to the starting position.

·         Repeat the above using the left leg.

·         Repeat 15 times for each leg.

9. Forward Bending Exercise

This particular workout is mainly for abs. Do the exercise below and watch your belly become flat.

•          Keep your hands clasped and behind the head.
•          Lean slowly toward the front. Make sure you do not take support from your arms as you tilt.
•         Repeat this 15 times for best results.

          10. Side planks

The side plank engages the following muscles:

•          the obliques, the side core muscles
•          the arms
•         the glutes

Here are the steps:

·         Step 1: Lie on the left side, with the torso raised so that the left forearm is directly under the left shoulder, and the left palm is flat on the floor.

·         Step 2: Stack the right foot on top of the left foot, so that the right leg lies directly on top of the left leg.

·         Step 3: Lift the left hip away from the floor, ensuring a straight line through the torso, hips, and legs.

·         Step 4: Tighten the core and glutes to maintain balance.

·         Step 5: Hold the position before slowly bringing the left hip back to the floor.

·         Step 6: Repeat the exercise on the opposite side.

This workout can be changed by rotating. When getting into position, a person elevates their top arm and scooping moves it below the body while slowly rotating their torso.

Before moving on to the opposite side, a person should try to complete 10 to 15 repetitions on the first side.

11. Scissor Workout on the Chair

Scissor Workout on the Chair focuses mainly on the hip muscles. To increase the size of your hips follow these steps:

•          Lean back on the chair and hold the sides of the chair with both hands.
•          Raise your legs and stretch them towards the sides.
•          Now, cross one leg over the other.
•          Repeat this exercise 10-12 times for each leg.