Struggling to fit into your favorite pair of jeans? It’s time to get moving! But don’t worry, you don’t have to spend hours at the gym. Recent studies show that just 15 minutes of daily exercise can help burn fat, boost your stamina, and rev up your metabolism.
And with our simple workout plan, you’ll be on your way to toned abs in no time. No special equipment needed, just grab a yoga mat and let’s get started. Just remember to listen to your body and adjust the exercises to your own physical abilities. Ready to rock that summer bod? Let’s do this!
Crunches
- Lie on your back with your knees bent and feet on the mat.
- Keep your feet together or slightly apart.
- Place your hands behind your head, with your thumbs behind your ears and fingers supporting your head.
- Lift the upper part of your body off the floor, exhaling as you go up, and keeping your elbows wide apart.
- Flex your abs when doing crunches.
- Return to the initial position, inhaling on the way down.
- Repeat the exercise 10 times, and start with 3 sets.
- Later on, increase the number of sets to 4-5 or more during your workout.
This exercise is one of the best for a flat belly, as it helps you burn stomach fat with ease. Just make sure to listen to your body and adjust the exercise to your own physical abilities.
Side bends
- Stand with feet shoulder-width apart.
- Raise your arms straight up over your head as you inhale.
- Lower your right arm down the right side and stretch the left arm over your head as you exhale, bending your body to the right.
- Return to the initial position with arms overhead as you inhale.
- Repeat the exercise for the left side, making sure to bend only at the waist and use your obliques.
- Repeat the exercise 10 times for each side, and start with 3 sets.
- To strengthen your obliques even more, you can also do dumbbell side bends.
This exercise is great for stretching and strengthening your obliques, helping prevent the “muffin top” effect. Remember to adjust the exercise to your own physical abilities and listen to your body.
Vertical leg lifts
- Lie on your back with your legs straight and together.
- Keep your arms straight at your sides.
- Lift both legs up while keeping them straight.
- Slowly lower your legs so they are a bit above the floor, and hold the pose for a couple of seconds.
- Lift your legs up again, inhaling as you lower them and exhaling on the way up.
- If straightened legs are too difficult, start by lifting your legs with your feet crossed.
- Repeat the exercise 10 times and start with 3 sets.
- To make the exercise harder, try doing the lifts as slowly as possible.
This exercise is great for strengthening your lower abs. It’s important to listen to your body and adjust the exercise to your own physical abilities. With consistent practice, you can gradually increase the difficulty level and build even stronger lower abs.
Forearm plank
- Get down on your forearms, keeping your shoulders directly over your elbows, forming a 90-degree angle with your arms.
- Step back and lift your knees up, maintaining a straight line from your heels to the top of your head, and look down.
- Tighten your abs and hold the plank pose for as long as you can.
- This exercise is effective for strengthening your core muscles – abs, diaphragm, and pelvic floor.
- Progress to more complicated planks once you can hold the pose for 60 seconds.
Planks are a popular exercise because they work your entire core and help improve your posture. As with any exercise, it’s important to start slowly and focus on proper form to avoid injury. As you get stronger, you can gradually increase the difficulty level and hold the pose for longer periods of time.
Bridge exercise
- Lie on your back with your knees bent and feet under your knees. Place your arms by your sides.
- Tighten your abs and glutes.
- Raise your hips up to create a straight line from your knees to your shoulders.
- Curl your spine and go back down. Exhale on the way down and inhale as you go up.
- Repeat the exercise 20 times.
- Do 3 sets.
Side plank
- Lie on your side with your elbow right under your shoulder and your upper foot on top of the lower foot.
- Lift your hips to create a straight line from your feet to the top of your head. Do not let your hips drop.
- Hold the pose for 60 seconds if you can.
- Breathe calmly.
- The side plank is a great exercise that will tone your core muscles, boost your metabolism, and improve your stamina.
Cobra pose
- Lie down on your stomach and stretch out your legs.
- Put your hands under your shoulders and move your elbows back.
- Press your feet and your thighs against the floor.
- Strengthen your arms and lift your chest up off the floor as you inhale.
- Press your tailbone toward the pubis and press your shoulder blades against your back.
- Aim to hold the pose for 15-30 seconds while breathing calmly.
- Return to the initial position as you exhale.
Boat pose
- Boat pose is a challenging exercise, so beginners should start with simpler exercises.
- Sit with your knees bent and feet on the floor.
- Lean back slightly and lift your feet until your shins are parallel to the floor.
- Stretch your arms out in front of you at shoulder height.
- Keep the pose with bent knees for about 30 seconds, engaging your abs and lengthening your spine.
- Put your feet back on the floor and relax for a few seconds.
- Repeat the exercise, but this time keep your legs as straight as possible to form a V-shape with your body.
- Hold the pose for as long as you can, keeping your abs engaged and back straight.
- If you lose the V-shape, return to the pose with bent knees for a few seconds.
These exercises will not only reduce belly fat but also improve your stamina. Remember to do them regularly.
