7 Easy Exercises for a Flat Stomach and Small Waist
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- Опубліковано 22 кві 2018
- A flat stomach and a small waist is a goal of many women, and very often even extensive workouts don’t help, or we simply don’t have enough time or will power for those. The good news is that we’ve put together a set of exercises for your abs and waist that you can do without getting up from your chair.
Remember warming-up is an extremely important part of any workout. Continue with oblique twists. Thanks to them, you’ll be kissing that muffin top goodbye and saying hello to a slimmer waist and stronger abs. Forward bends develop a muscle called the Rectus Abdominis, which is the long flat muscle that helps flex the spinal column. When trained properly, it’ll give you a perfectly flat and toned tummy. Knees to the chest give a nice workout to your thigh muscles and the Rectus Abdominis muscle. Leg raises are great at getting rid of that annoying lower belly pooch we’d all love to send packing. As you strengthen your abs, doing knee circles will get easier with time.
Losing weight requires not only physical training but also a healthy diet. Try to keep count of how many calories you consume according to the number recommended for your age, gender, and lifestyle. Your diet must be well-balanced. Half of your daily calorie consumption should come from carbs, 30% from proteins, and 20% from fats. Foods containing Omega-9 fatty acids will make you feel fuller longer, so you won’t overeat.
Music:
ua-cam.com/users/audiolibrary...
TIMESTAMPS
Warming-up 0:43
Oblique twists 1:42
Forward bends 2:55
Knees to the chest 3:56
Leg raises 6:23
Knee circles 8:40
Scissors 9:59
Some more useful recommendations 11:33
SUMMARY
-Warming-up prepares you muscles up for working out, which is extremely important. Even if your training last just 5 minutes, you still have to get ready for it.
-Oblique twists target those stubborn obliques. As a result, you’ll be kissing that muffin top goodbye and saying hello to a slimmer waist and stronger abs.
-Forward bends are just as good as traditional ab exercises like crunches or sit-ups. When trained properly, they’ll give you a perfectly flat and toned tummy.
-Knees to the chest exercise allows you to train both the Rectus Abdominis muscle and the obliques. Plus, even your thigh muscles get a nice workout too.
-Leg raises might feel difficult, but you need to involve your legs to develop the muscles of your upper and lower abs.
-Knee circles are super effective at training your upper and lower abdominal muscles as well as your obliques.
-Scissors work not only your abs but also your inner thighs.
-Losing weight requires not only physical training but also a healthy well-balanced diet.
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"That you can do without getting up from your chair"
Okay sis I'm listening.
Better late than never! Tried it and actually seems to work I could definitely feel my abdominal muscles after the workout. Certainly recommend to everyone. 😊
How long befor you start seeing results?
Who else is scrolling down the comments to see if it works lol
me now
Aricella Schäfer me!
me😂😂
Me 😁😁
Aricella Schäfer yup me too
Who's watching this laying on a bed🤣🤣
ME!!!!!
Mee
Perrie 27 same 😂😂😂
Me too
Me 🤣🤣🤣😂😂😂😅
Me whiles eating kitkats
Anyone who is skinnier but have big belly??????
You just described my body :(
Nidhi Bhushan u may have an apple shape I see a few people with that body shape
Me☹️
Bloated
@@watchanymovietvshow3899 ☹
ME JUST TRYING TO SEE IS IT WORKS
The comments: wHo eLsE cAmE tO ThE cOmMEnTs tO seE iF tHIs wOrkS?
,e
Me
Me
Nope 👎 I did the exercise first then I wanted to comment. 🙄
try showing a video of someone who is out of shape not someone who is already in shape so people can actually see results
Ikr???
Exactly
I second that and agree with you 100%! That way people can see how long it will take and have it for both genders and different age groups.
Ty
yupp
Really helping me... i swear.. 1 month straight thank u so much👑💓
Yashimen Longkumer Fr?
did it help getting a flatter stomach?
Actually this is my third day 😁
1 MONTTTTHHH
This is my 4th day :D am doing these workouts, AND chloe tings’ workouts! :D
Ive done this for a week, its effective. Though I did not gain abs lol
Maki Orfila what do u mean
This is useful! thanks
what the frick did u even say?
TYSM imma try this and this makes me wana do it more but im only im my second day rn lol
Maki Orfila okay nice
Thank you for this video...I’ve done this workout every day and already see a difference.
I only did this once and I felt so much better like an wise and body wise. I also do another 15 minute routine so I have a 25 minute exercise everyday to help me feel better and look better :)
I am a 56 years young woman, i love to do Exercises.
I will do this for sure.
Thnx👌😍😍
💗💗 Congrats on being healthy always stay fit
Also remember to eat healthy! Don’t eat less, just be careful of what you put in your body! People think eating less will help get a flat stomach, but it just leads to no energy, you feel dead, and you can have a bad mood. Eat greens, organic or fresh foods, nuts, and drink a lot of water!! Just remember: don’t starve yourself :(
alyea pakistan its great job its work thank you
Suga!!!
sweating doesn't burn calories it is your bodys way of making it cool so it isn't hot
thank you
Rin Kuguyim ARMYYYYYY
Who else is scrolling down the comments to see it it works ... ? .. 😂
Me
Me!
Me
Me
Me
My work is literally a workout.
I'm doing this workout with and for my daughters.
I hope they appreciate it.
Love this simple exercise! I do this first in the morning before I go to work and when I plan to go for a 5 mile jog after work or tread mill! Thanks for this simple exercise!
I tried this out and my chair broke :(
😂😂😂😂😂
Jenny John 😅😅😅 you killed me
😁😂😂😂😂🤣
Jenny John 😂😂
😂😂😂😂
am I the only one looking for the comment that says " oh I've tried this. it's effective" ? just me? ok
Same was searching for ppl who said it works 😂😂
Alliiee_ cat me also
Same lol trying to see if it works
Me too I don't do things for nothin.
I'm doing this in my computer chair that spins... not a good idea 😂
Lol same it didn’t work so I used a chair from the kitchen table
Lol , I don't even need to exercise but I still want too :)
like myself
😂 same
I had to get a folding chair for these exercises. I hope to see some results in a month's time.
It's very tough but I can understand the change very fast......thanks a lot💖
Me wondering how the girl in the video look so calm 🙀i was literally dying 🤦♀️
I think she animated
Anette Corona hhhhhhhhhhhhhhh yh me too
It may be because she is use to it
Right
me too but i feel good after i finish the workout
this what i have been waiting for..i will be doing this simple workout even in the office..thanks they are very effective ..
hi this is the comment you have all been looking for. this works for me 100% its really not that hard the only one i struggle with is leg raises but i did it and i will say it was worth it this helped me so much ♡♡♡
I've started to do it and even though it's hard you can feel it and it feels good.
felt the burn by the time I got to the third exercise, nice job making this! I love trout and carbs anyway, not sure of the protein tho. I'll find anything to get the likable body!
This is really helpful! Thank you so much!
Sitting back tap 12rep
Sitting Oblique twist 10rep 3sec hold
Sitting forward bends 15rep
Sitting knees to the chest 15rep 3sec hold(L&R each side)
Sitting leg raises 10rep 3sec hold bend 3sec hold raise
Sitting knee circle 10rep clockwise 10rep counterclockwise
Sitting scissors 1minute
I was watching this when an ad came saying me Stop exercise
Hahahah i wonder why that guy keep on appearing in every exercise video. He's not helping, and Idc what he wants, i want to flatten my tummy tho
I just got an add that said do not exercise 😂😂
😂
It’s a message 💀😭
same
This video got me motivated to get up and keep bussy! I was laying down feeling out of shape and about to nap again. Thank you for this.
Hi! And thank you for this video! I work out for 90 minutes a day 4 days a week. I have seen magnificent changes in my body and with these excercises added to my regimen my body is sure to get better! My workout will rock this summer! Thanks, again!
Thanks to bright side for introducing us to such simple yet effective exercises
P
Black Sweet Gal yes i swear... been working for a month now.. seeing changes in my Pork belly😭💙💙💙
Thanks Brightside for making the abs exercise practical and time conscious and yes I do them every day and yes I have seen positive, results then a lot of other strenuous time-consuming exercises
wow its amazing my exercise worked from my belly
Her : Have a seat
Me: *lays down on bed*
This actually worked rlly well. I did this for 4 days straight I can already see the muscle coming, highly recommend!!
tip if you dont feel a burning in your muscles that means that you are doing it wrong or the intensity is too low. i love this work out because it works out both my legs and my abs.
Congrats for you 10M subscriber!
_this_ _is_ _so_ _helpful_ _thanks_ 🙂😉
Rida Rashid really
7 easy exercises for the a flat stomach. Thank you. Great exercises.
2 days in and I love it...the lifting of the legs and bending them back in #5 exercise is super hard..
My Body was trembling while doing the 5th!!
I really want to have a flat tummy, hope this works!🤗
Did it work??
lost 16 kilos in 7 day maybe it will look so sort of miracle but thanku so much with intermittent fasting and this diet plan combined together with a walk for 3 km every day got me to this i was 91.7 im about to meet my bmi of 74 soon i hope ill be able to make it by end of day ten !
waoo this is the best flat stomach training I have seen. looks simple but tough yet worth the work
who else promises to do this daily but then forgets
I do and some times I for gets
dirtyblaze_01 っっっっっっっっっmーmーーmーmーーm
Little_Cesar20 byby
I do. I have serious memory issues.
Not me
Alright, I’m gonna try this for a week or two and I’ll update y’all each day. (Gonna be eating healthy drinking a lot of water, and going for runs as well)
Day 1: Wasn’t too bad, a little sore but it’s bearable.
Day 2: My stomach feels tighter after the workout but no visible results yet
SkylarYT~ and what about now? 😅🤔
@@ninaib2655 Stopped doing it because I was busy with Christmas. but I lost 3 kilos by in 2 weeks just eating less sugar and doing the regular exercises (Push ups, situps, crunches, ect)
Did you keep it up in the end
SkaylarYT did you keep it up the exsersize on chair
Thankyou for these exercises that don't need to involve the over use of the shoulders.
Thank you for the advice I really enjoyed
I'm watching this while sitting on my couch eating ice cream out of the container
I'm eating chips
I’m drinking a huge mug of hot chocolate into which I dropped a chocolate praline 😋
Lol
Awesome
Omg hahahaha
This is one of the best workouts yet
These exercise are really work out I love this exercise channel
First and foremost I drink 3-4 glasses of water upon waking. Then wait 45min after that to eat...during that time I do a 7 min total body exercise. Then in the afternoon/evening I try to fit in a walk of at least 1 mile. I also consume chia seeds, flax seeds, nuts, fruits (pitted and seeds) and vegetables. Try to keep red meat to maybe once a month treat. Ok anyway just sharing, please no rude comments bc well that’s just plain rude👌👊take care everyone and be kind to all.
I started last week and cannot wait to share results soon
So, what are your results? Do you find it effective?
Yes did you?
Is it effective ??
Exercise self discipline. Done.
no one will know why this comment has so many likes
Rania Asad YOUR NOT ALONE!😂😂😂😂😂😂
Rania Asad, no. You're not alone. I'm one of them. And I'm glad I'm not the only one.
You'r not alone😂😂😂
Rania Asad me toooo
Rania Asad don’t worry u have me budddy
who else is laying down watching this
This works thank you 😊
Great video love it! Thanks for sharing! God bless you!
well i'm going to try to these exercises every day. They are all doable.
I love it. Just started. Awaiting to see results
I'm going to try this and updating you all!
Day 1: It was hard at first,but it was pretty easy! Its January 6th right now and I'm going to run and drink lot's of water eat healthy meals and keep a positive attitude! I also have been doing a 7 minute stomach workout too!
Day 2: So I'm doing this work out in the morning and I feel great. My stomach is going smaller and my diet isn't so great. Fore breakfast I had a half of a avocado and a banana I also ate noodles and beef brof with meat. I took a walk and after this I'm going for another one, I'm currently drinking lemon water (with no sugar) to help keep me full while I work out. I haven't ate lunch yet but I'll update that soon too! [ Plus I'm also updating during night ]
Edit: Okay guys it's night time and honestly I already did it and I feel energized! I juts walked around my neighborhood for a nice legs and since I have to go grocery shopping, I'm going to carry a water bottle with me (the regular kind) and walk the whole entire store to maybe lose some weight. That was the update can't wait for tomorrows !
Day 3: [The morning] Alright after I ate breakfast aka cereal I started to feel very energized and ready for school. I did my workout and drank 1 full water bottle before leaving the house. I took a quick walk before my ride was here. During P.E today, we had our fitness test and we only practiced push ups and sit ups. Then I played outside walked and ran almost the whole lap.
Also for lunch I had a small bag of chips and that was my lunch. When I got home, I was kind of hungry so for a snack, I had ate blueberries and strawberries. Then a small piece of bread. I went out for a run and walk and drank another bottle of water. Now I'm going to shower and do my dance routine and do the night workout!
Night Time: For half of the video, I did the exercises and drank half of a water bottle. Then I finished the workout and drank all of my water, now I do my leg workout!
Day 4: I didn't do the workout but ran the whole day.
Day 5: I also did what I did on day 4.
Day
gucci boy's wifeu wow
Thank you!
Exercise is working I love it thank you
WOW - challenging for someone whose muscles haven't been used for a long time. But I'm committed to weight loss and a stronger body - overall better health. Wish me luck!!!!
LOVE THIS 7 MOVES. THEY DO WORK AND I WAS SURPRISED. I BOOKED MARK SO I COULD EASY GET TO IT.
I am 52 and have developed a much bigger waist than I want. I did this along with the video and can feel it both in my abs and thighs. Obviously it really is targeted for those areas. It’s certainly worth developing into a daily habit.
These exercises are excellent to help one lose weight as they can set their own pace when doing them. You just have to remember to slowly increase the number of times doing each exercise until you reach the level recommended by this video.
Nice after I was done with the video while doing it I felt I stomach have gotten tighter than before ones I standed up
I’m going to try this I’ll keep u guys updated :)
I always scroll down the comments to see if anybody tried it before
Wow I worked up a big sweat!!!😅 Gotta keep pushing 💪
Just started imma do this for a month straight here we go along with my other exrsises
Thank yu I will surely try ... plz keep giving us such videos..
exercise is working thank you
That is a great idea, i didn't think about it before!?😞 thank you 4 posting this video 😉😉
I just started. I vow to do these everyday. Here's hoping I get the desited results.
Wow this is great...will do them for sure👍thank U.🙏
OMG HHIS IS WORKING OMG I HAVE LOST 12 POUNDS AND EVERY WEEK I AM LOSING 23 POUNDS OMG THANK YOU BRIGHT SIDE
Alezzandra 2008 how many times do u do this a day?
micah arias do every day soooo
I know your message is old but I was just wondering how big you were before you started doing this work out cuz I know it depends upon how much you weighed before you started working out as it's why you get bigger numbers as you're losing
I don't want to loose...just tighten my muscles...have a back problem, so obviously regular exercise is almost out of questions...this is will try, might need some modifications...but hopefully can do all...
I love their intro
Most wanted exercise 🙌thanks for sharing 👍
It's very easy! I can repeat it at work!
We don’t have beach season here🌝I think you just have to cut down on what your eating everything in moderation 💙
Sarah Brennan Do you have pool season?
@@cewe2003 kettlebell
I did scissor kicks for like five seconds while laying down.... HOW IS SHE SO CAPM?!! I was dying!!🥵🥵
Thanku bright side!! I can see major diffrences in days! Thanku so much
Wow, that's amazing!!!
It worked for me thanks bright side
Faadumo Abdulle how long did it take you to see results ?
Left photo in the thumbnail just needs jeans that fit better lol
Janie Kim omg u right
Köszönöm Nagyon jó! Gondoltam a kényelmesebbeknek ,de nem rájöttem .Nagyon jó . Remélem sikerül visszafogynom.szép napot mindenkinek , és jó edzést
Wow! Amaizing it was working from my belly
Best video ever, for abs
Yes maybe for the abdominal muscles, but NOT for that flat stomach!
I lost weight! These workouts are going well!
This video really helps a lot!
I like how you used the chair to make it easier. Thanks
Am I the only one that when I do abs workout I can't breathe in and do the exercise?? I tighten my torso and I can't breathe :((
ღмιиʝσσ кιм 육군선베임 ღ nah, i can't even do A pushup or a situp, i already- *dies*
Geo Gamer Ani
Aww pushup and situps are okay I just struggle to breathe :(
Armyyyyyyyyyyyyyy!!!!!!
if you struggle to breathe maybe you shouldnt work too fast.
It is helpful to breathe out on the hard part and breathe in on the easy part.
*"trynna do it on a spinning chair"*
_"almost brakes neck"_
-welp fml-
I subbed thx for the help.
Thanks for sharing this video
Loving this workout, it’s so affective. I’ve been doing it for about 2-3 months and my tummy is looking amazing. I feel so much more healthier! Props to you, BrightSide. 👏
(Although I need some help with portion control. When it’s time to eat I usually have a bit more appetizers than I should. Any tips on how to help? :( )
WinnieTheWestie try eating less but chew a lot because it helps fill ur stomach up ;)
You follow diet also or not
drink a glass or two of water before every meal
You already made a video about 4 minutes workout that replaces 1 hour in gym, I am practicing those exercises everyday, tell me which one is more effective????
I'm anonymous Gym will of course be way more effective then just doing these exercises because it actually burns. But, if you think you are not ready, you can still do these. However, I would really recommend you switch to a tougher exercise that makes you sweat at least.
Chinchingbread thank you for your reply, I will try to follow your instruction.
I'm anonymous yhj
me too
The same question
I love the exercises and. I love the music.Great videoThank you.
I will try this exercise and see if it works .