The Best Way To Sculpt A Flatter, Firmer Belly Using Hand Weights

Do you want to know how to use weights to get a flat stomach? Now, sculpt your body like a goddess with the help of this article.

By Sravia Sivaram

Tuesday, April 25, 2017, 10:40

Certain effective combo moves are not only known to fire your core, but will also challenge the whole body.

In case you're using weighted balls for this purpose, you can aim 10 repetitions of this exercise.

You need to make sure that you're working from your abdominal muscles, so that you don't strain your back.

If you feel that your neck is being strained when you lift weights, you need to rest it on the mat and only lift for part of each exercise.

Crunch-free workouts can uncover and tone your abs if you do it for a specific routine. You can go for a 2-pound weight or a 2-pound soft exercise ball.

Weighted core exercises are known to build abdominal strength and torch fat. These are known to put you on a fast track to flat abs.

While using weights, you'll have to keep your movements smart and controlled. You'll also need to challenge your core muscles to stabilize by using a weight to offset your balance.

The abdominal muscles work in all directions. Hence, it is necessary to work different rotations and stability movements.

In this article, we have discussed how to use weights to get a flat stomach. So, continue reading to find out how to get a flat belly using weights at home.

1. Standing Overhead Press:

Stand with your feet shoulder-width apart, holding a weighted ball or dumbbell with both hands. Pull abs in tight, then lift your arms straight overhead, reaching as high as you can. Count for ten counts and repeat 5 times. This is one of the best dumbbell exercises for a flat stomach.

2. Leg Swap:

Lie on your back with knees bent and press the ball or the weight to the ceiling while pulling the abs in. Lift the right leg with knee bent, until leg is perpendicular to the body. Keeping abs tight, lower your right foot to the floor as you simultaneously lift your left leg.

3. Lying Ball Extend:

Lie on your back with your knees bent, holding a weight with both hands. Raise arms overhead until the weight rests on the ground. Tighten abs and hold for one count, then on an exhale bring your chin towards the chest and curl shoulders off the floor. You need to lift your arms several inches while keeping your elbows next to the ear. This will let you know how to get a flat belly.

4. Ball Bridge:

Lie on your back, knees bent and feet flat. Place the weight between your inner thigh. Pull abs in tight, then press your heels on to the floor to lift your pelvis, squeezing the inner thighs together. This will let you know how to use weights to get a flat stomach.

5. Lying Overhead Press:

Lie on your back, knees bent holding a weight at your chest. Tighten abs and bring your chest towards the chest and curl your shoulders off the floor. Push the weight overhead and back, so that the elbows are next to your ear and curl shoulders off the floor. Bring weight back to chest then lower your back down.

6. Elbow Plank:

Kneel on the floor and place the ball or weight between your thighs. Place forearms on the floor and elbows directly under the shoulder. Pull abs in tight and stretch both feet out behind you. Squeeze the ball and hold this pose for 20 seconds.

7. Cardio:

Doing cardio for 35 to 45 minutes, four days a week is definitely necessary. You can go for any sweat-inducing exercise like jogging, biking, using the elliptical machine, rowing or swimming.

8. Steady Pace Workout:

You need to warm up by exercising gently for five minutes. Then, you need to increase the intensity slowly. This will bring you into a fat-burning zone and will also improve your aerobic fitness.

9. Interval Workout:

Warm up gently for five minutes. Then sprint, amp up the intensity for two minutes. Then, slow down and go easy for two minutes. High-intensity level workouts have been proven to burn more calories, both during and after your exercise.