No-Equipment Stomach Exercises for a Strong Core and a Flatter Stomach

Understand the importance of having a strong and healthy core. Not only does it help to flatten your stomach, but it also eases or prevents back pain. While many people believe that you need equipment to strengthen your core, there are several exercises that you can do without any equipment at all. In this article, I will provide step-by-step instructions for each exercise and a sample 3-day workout plan.

Exercise 1: Plank The plank is an excellent exercise for strengthening your core muscles, including your abs and lower back. To perform a plank:

1. Start by getting into a push-up position, with your hands directly under your shoulders.
2. Lower your forearms to the ground, with your elbows directly under your shoulders.
3. Engage your abs and glutes to keep your body in a straight line from head to heels.
4. Hold this position for 30 seconds to 1 minute, or as long as you can.
5. Repeat for 3 sets.

Exercise 2: Bicycle Crunches Bicycle crunches are an effective exercise that targets your abs and obliques. To perform bicycle crunches:

1. Lie flat on your back with your hands behind your head.
2. Lift your legs off the ground and bring your knees to a 90-degree angle.
3. Bring your left elbow towards your right knee while straightening your left leg.
4. Repeat on the other side by bringing your right elbow towards your left knee while straightening your right leg.
5. Continue alternating sides for 15 to 20 repetitions.
6. Repeat for 3 sets.

Exercise 3: Superman The Superman exercise targets your lower back muscles, which helps to ease or prevent back pain. To perform the Superman exercise:

1. Lie face down on the ground with your arms extended above your head.
2. Lift your arms, chest, and legs off the ground as high as you can.
3. Hold this position for 2 to 3 seconds.
4. Lower your arms, chest, and legs back down to the ground.
5. Repeat for 15 to 20 repetitions.
6. Repeat for 3 sets.

Sample 3-Day Workout Plan Here is a sample 3-day workout plan that incorporates the exercises listed above:

Day 1:

1. Plank: 3 sets, 30 seconds each.
2. Bicycle Crunches: 3 sets, 15 to 20 repetitions each side.
3. Superman: 3 sets, 15 to 20 repetitions.

Day 2:

1. Plank: 3 sets, 45 seconds each.
2. Bicycle Crunches: 3 sets, 20 to 25 repetitions each side.
3. Superman: 3 sets, 20 to 25 repetitions.

Day 3:

1. Plank: 3 sets, 60 seconds each.
2. Bicycle Crunches: 3 sets, 25 to 30 repetitions each side.
3. Superman: 3 sets, 25 to 30 repetitions.

Strengthening your core muscles is essential for a healthy and strong body. By incorporating the above exercises into your workout routine, you can flatten your stomach, ease or prevent back pain, and improve your overall fitness. Remember to always listen to your body, start slow, and gradually increase the intensity of your workouts.