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Most of us want to look good – not only for others, but above all for ourselves. The stomach has long been one of the most problematic body areas, where fat accumulates the fastest and also disappears the slowest. The good news is that the right exercises can activate, firm and kickstart fat burning in the abdominal muscles in as little as two weeks.
If you’ve recently eased up on activity, been snacking more, or are simply looking for an easy plan you can do at home, you’re in the right place. Below you’ll find nine effective exercises divided by difficulty that will help strengthen your core and gradually shape your stomach.
What to know beforehand
It’s important to say one fundamental thing: spot reduction does not exist. Ab exercises by themselves won’t burn fat only in that area, but they will:
- firm and strengthen the abdominal muscles,
- improve posture,
- increase overall energy expenditure,
- boost metabolism.
If you supplement them with consistency and a sensible diet, you can feel and see changes in as little as 10–14 days.
Exercises for beginners
1. Butterfly crunches
Target: rectus abdominis
Lie on your back, bring your feet together and let your knees fall out to the sides. Place your hands lightly behind your head, elbows pointing out to the sides. Exhale, brace your core and lift the upper part of your back just a few centimeters off the mat. Inhale and return.
Recommendation: 2–3 sets of 15–20 repetitions.
2. Lying side bends
Target: oblique abdominal muscles
Lie on your back, bend your knees and press your feet into the floor. Place your arms alongside your body. Exhale as you move your right hand toward your right foot and slightly lift your head and shoulders. Then alternate sides.
Recommendation: 15 repetitions per side.
3. Front plank
Target: deep abdominal muscles and the core
Support yourself on your forearms and toes. Keep your body in a straight line, with your abs and glutes engaged. Hold for 20–30 seconds, gradually increasing the time.
Exercises for intermediate
4. Torso lifts to the toes
Target: rectus abdominis
Lie on your back and raise your legs vertically. Exhale as you lift your shoulders and try to touch your toes with your fingers. The movement is short and comes from the abs.
Recommendation: 2 sets of 15 repetitions.
5. Alternating scissors (bicycle crunch)
Target: obliques
Lie on your back and place your hands behind your head. Alternately bring your knee toward the opposite elbow. Perform the movement smoothly and without pulling on your neck.
Recommendation: 2 sets of 15 repetitions per side.
6. Reverse crunches
Target: lower abs
Lie on your back with your knees bent. Exhale as you pull your knees toward your chest and slightly lift your pelvis. Slowly return back.
Recommendation: 2 sets of 10–12 repetitions.
Exercises for advanced
7. Hanging knee raises
Target: rectus abdominis
Support yourself between two stable supports or use a pull-up bar. Brace your core and exhale as you bring your knees toward your chest.
Recommendation: 3 sets of 12–15 repetitions.
8. Lowering legs to the sides
Target: obliques
Lie on your back and extend your arms out to the sides. Keep your legs straight and perpendicular to the floor and slowly lower them alternately to each side.
Recommendation: 3 sets of 12–15 repetitions per side.
9. Leg raises on a fitball
Target: deep abdominal muscles
Lie with your stomach on a fitball and support yourself with your hands on the floor. Slowly lift one leg, hold briefly, and return. Then switch.
Recommendation: 10 repetitions per leg.
How to train to see results
- exercise at least 4–5× per week,
- pay attention to proper technique,
- gradually increase the number of repetitions,
- combine the exercises with walking or light cardio,
- stay hydrated and follow a simple diet.
Conclusion
Shaping the stomach is not a matter of one miraculous exercise, but a combination of consistency, proper movement and patience. You can perform these exercises at home without special equipment and easily adapt them to your fitness level.
If you stick with it for at least 14 days, the first results will appear – a firmer stomach, better posture and a better feeling about yourself.
