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Get a Flat Belly With Two Easy Floor Exercises

Updated on January 15, 2020
annmackiemiller profile image

Ann is a State Registered Nurse & with over 30 years experience in health and complimentary health. It's all about lifestyle changes!

Woman exercising

Woman exercising
Woman exercising | Source

How to get a flat belly

Here we are in a New Year with a commitment to a healthier lifestyle - now what about exercise? You could spend hours in the gym but honestly, will you keep it up for long? These two simple floor exercises are designed to help to firm the tummy muscles as you lose weight.

Be sure to follow the instructions carefully and only do the exercises if you are medically capable of doing so. The most important thing to remember when doing any floor exercise is to protect your back. Be sure you have a padded surface like a towel or exercise mat below you. I actually use an old bed quilt I seem to have carried around the world with me. To be safe it is essential that you also make sure your lower back is flat to the floor when you do these exercises.

The breathing regime is also important to these exercises so read the directions through several times before you begin.

Do these exercises once a day for a week and see the difference. Use a tape measure to monitor your inches. Not only will you tone slack muscles you will feel good and want to move more.

Roll Up, Roll Down

This exercise should be done in one smooth continuous movement. NB: protect your back at all times. When you are rolling up or down, ROLL the spine, one vertibrae at a time.

  1. Lie flat on your back on a mat or towel and allow your legs to relax, arms straight down by your sides. Just let yourself relax for a few minute.
  2. Breathing in, raise yourself to a sitting position and raise your arms in front of you.
  3. Breathing out, raise arms up above you.
  4. Breathing in, lower hands to grasp your thighs, hunch or round your shoulders. Chin to your chest. Eventually you will feel comfortable bending more but for now a little is enough.
  5. Breathing out, ROLL your upper body back until it is flat on the floor. Keep your chin tucked in and roll out your neck last.
  6. Breathing in, pull your knees up toward your chest, to bring your lower back FLAT to the floor to eliminate that hollow you get. This will give you maximum support and prevent injury.
  7. Breathing out, straighten your legs straight in the air, level with your hips. Pause.
  8. Breathing in, bend your knees and place your feet on the floor at a comfortable distance to your bottom.
  9. Breathing out, straighten your legs by sliding your feet along the floor until you are once again flat on the ground.
  10. Allow all your muscles to completely relax for at least two minutes before you repeat.
  11. At first only repeat twice, then build up to six. This exercise actually gives your back and abdomen muscles a good workout and shouldn't be overdone to the point you injure yourself.

One version of a roll down

Pain or No Pain? That is the Question

Do you think exercise has to be painful to be effective.

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The belly flattener

easy floor exercise for losing belly fat
easy floor exercise for losing belly fat | Source

Belly Flattener

  1. Lie flat on the floor, your back supported by a mat or a towel, your legs straight and your arms by your sides.
  2. Pull your legs up so your knees are bent, this has the effect of making sure your lower back in flat on the floor to prevent injury.
  3. Keep your hands by your sides but flatten your forearms so you can use this as leverage.  Clench your hands into fists.
  4. Breathe in and as you breathe in, raise your back off the ground.  Press down with your hands and forearms.  The aim straighten the abdomen so you form a straight angle from your knees to your shoulders.  Don't worry if at first you only raise yourself a few inches.   as you press down with your hands and arms. 
  5. Hold that position as you breathe out.  This is important: your abdomen will flatten as you breathe out.  Hold for a minute if you can. 
  6. Breathing in, gently lower yourself back to the ground, keep your knees raised, and rest for a count of four before repeating.
  7. At first only repeat twice and build up to six over a period of time. 
  8. When you have finished, lower your knees, let your legs and arms relax for at least two minutes before you move onto the next exercise.


Hints toward a healthier diet

Apple, tape measure and scales
Apple, tape measure and scales | Source

There is no toning with losing the fat

You can do these exercises as often as you like but if you continue to slurp up extra calories it is a waste of time. There is no escaping that you need to combine a healthy diet with any toning exercises.

You don't have to do it all at once - it is easier to make small changes then build up to where you want to be.

Start with a food diary - be completely honest with yourself, you will be the only one fooling yourself otherwise. Take a week and note down every single thing you eat and drink. At the end of the week sit down and review it paying particular attention to unhealthy foods and drinks and to empty calories. These are the first things you can target in your aim to lose fat.

In my experience that involves:

  • cutting out sugar completely except for an occasional treat.
  • cutting down on unhealthy fats like those in red meat and processed foods.
  • cut down on dairy products - eat in moderation.
  • cut down on alcohol - these really are empty calories - they do nothing for you nutrition wise.
  • increase the amount of fruit and vegetables you eat.

Become body conscious - learn to listen to your body - find out which kind of foods you respond well to and those you don't. You will probably find things like dairy products, wheat and sugar make you feel sluggish while fresh vegetables and low-fat foods make you feel energized. Pay attention! Your body will tell you what it likes and what it doesn't.

There is nothing wrong in eating your favourite foods occasionally - it is that occasionally bit that is the key - if you eat hamburgers every day you are not going to lose weight. Eat one once a month and you should have no trouble.

Are you working on losing belly fat?

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    • profile image


      4 years ago

      maybe just maybe I'll finally loose this little belly with these exercises...

    • Virginia Allain profile image

      Virginia Allain 

      4 years ago from Central Florida

      I like to walk in the woods and also do gardening. That my exercise these days.

    • profile image

      Lorelei Cohen 

      4 years ago

      I really like how you have written out the directions to completely cover them. The first exercise I used to do as one of my yoga sets but I have to admit that I have fallen out of doing it for quite some time now. Thank you for the reminder.

    • kellyteam profile image


      8 years ago from Michigan

      Gonna give it a try. Thanks for the hub.

    • hillrider profile image


      10 years ago from Mid-west United States

      One of the neighbors had a garage sale and I bought a nice padded bench for sit ups thinking I would make an effort to get my six pack going again. Well it was a fun thought...LOL Your ideas here are good and the emphasis on safety was well put, be careful. I did 25 sit ups the first time, couldn't move the next morning and haven't used the darn thing since. Maybe I just needed a reminder

    • acaetnna profile image


      10 years ago from Guildford

      I definitely need to have a go at these after all the feasting I've done!

    • sueroy333 profile image

      Susan Mills 

      10 years ago from Indiana

      Are you sure? Has anyone tried it? I think an experiment is in order. I will selflessly volunteer to be the subject of said experiment. I already have the wine and pizza.

    • CDL Career Coach profile image

      CDL Career Coach 

      10 years ago from Eugene, Oregon

      Thanks for these, I'm gonna find a place for them in my daily routine.

    • annmackiemiller profile imageAUTHOR


      10 years ago from Bingley Yorkshire England

      LOL sorry Sue - doesn't QUITE work like that unfortunately. thanks for visiting

    • sueroy333 profile image

      Susan Mills 

      10 years ago from Indiana

      Does this mean I don't have to give up my wine and pizza?

      voted up and useful... and liked. :)

    • annmackiemiller profile imageAUTHOR


      10 years ago from Bingley Yorkshire England

      thanks for visiting ladies - good luck to us all! :o)

    • tlpoague profile image


      10 years ago from USA

      What great tips!

    • profile image

      Sarah T 

      10 years ago

      Great instructions - I'm starting tonight!


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