Table of Contents
Introduction
Are you tired of struggling with excess belly fat and dreaming of a flat stomach? Look no further! In this article, we will guide you through 10 effective total gym exercises that will help you achieve the stomach of your dreams. These exercises are not only fun and engaging but also target your core muscles to give you a toned and flat belly. So, let’s dive right in!
1. Plank Press
The plank press is an excellent exercise for strengthening your core muscles and flattening your stomach. Start by assuming a plank position on the Total Gym, with your elbows resting on the glide board. Slowly extend your arms, pushing the glide board away from you, while maintaining a straight body alignment. Hold for a few seconds and then return to the starting position. Repeat for 10-12 reps.
2. Bicycle Crunches
Bicycle crunches are a great way to engage your abdominal muscles and burn belly fat. Lie on the glide board, place your hands behind your head, and lift your legs up. Bring your left knee towards your chest while simultaneously twisting your upper body to the right, bringing your right elbow towards your left knee. Repeat on the other side. Aim for 15-20 reps per side.
3. Russian Twists
For this exercise, sit on the glide board with your knees slightly bent and your feet flat on the floor. Lean back slightly, engage your core, and lift your feet off the ground. Twist your torso to the right, touching the glide board with your hands. Return to the center and repeat on the other side. Perform 12-15 reps per side.
4. Mountain Climbers
Mountain climbers are a dynamic exercise that targets your entire core while also providing a cardio boost. Get into a plank position on the glide board and bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. Continue alternating legs as fast as you can for 30-60 seconds.
5. Leg Pull-Ins
Lie faceup on the glide board with your legs extended. Place your hands on the sides of the glide board for support. Lift your legs up and bend your knees towards your chest, engaging your abs. Slowly extend your legs back out to the starting position. Aim for 12-15 reps.
6. Side Plank Dips
Side plank dips are excellent for targeting your obliques and toning your waistline. Start by lying on your side on the glide board with your forearm resting on the board. Lift your body up into a side plank position, making sure your body forms a straight line. Lower your hips towards the glide board and then lift them back up. Repeat for 10-12 reps on each side.
7. Pike Press
The pike press is a challenging exercise that engages your entire core, including your upper abs. Start in a plank position with your feet on the glide board. Keeping your legs straight, lift your hips up towards the ceiling, forming an inverted V shape. Slowly lower your hips back down, returning to the starting plank position. Perform 8-10 reps.
8. Kneeling Rollouts
Kneeling rollouts are a fantastic exercise for targeting your lower abs and strengthening your core. Start by kneeling on the glide board, with your hands gripping the handles. Slowly roll the glide board away from you, extending your arms forward while keeping your core engaged. Roll back to the starting position and repeat for 10-12 reps.
9. Standing Oblique Crunches
Standing oblique crunches are a great way to work your oblique muscles and develop a toned waistline. Stand facing the Total Gym and hold onto the handles. Lean to one side, bringing your elbow towards your hip, while keeping your core engaged. Return to the starting position and repeat on the other side. Aim for 15-20 reps per side.
10. Abdominal Tucks
Abdominal tucks are a challenging exercise that targets your entire core. Start in a plank position with your feet on the glide board. Using your abs, tuck your knees towards your chest, rolling the glide board in. Slowly extend your legs back out to the starting position. Perform 8-10 reps.
Conclusion:
By incorporating these 10 total gym exercises into your workout routine, you can effectively flatten your stomach and achieve the toned abs you desire. Remember to perform each exercise with proper form and gradually increase the intensity as you get stronger. Consistency is key, so make sure to stay committed and follow a balanced diet to maximize your results. Get ready to rock that flat stomach and feel confident in your own skin!
