9 Moves For Belly Flat

A flat belly is like a solitaire: every woman’s secret wish. But unlike a solitaire, you can get it in 20 minutes flat and for much less!

It’s not just about looking great.


This is mainly due to inactivity and muscle loss. Since most of us do not take proactive measures to restore the calorie balance, we start putting on weight, especially around our bellies.

So, is there anything you can do about it? Of course! There are many exercise systems that will help you tone up and shape up your middle. I have here a 9-move fusion workout for you that can be done safely, irrespective of your fitness level. All you need is an exercising mat, the will and 15 to 20 minutes every day. However, if you have a back problem, you need to consult a doctor. You need to do these nine exercises one after the other, in the given order, as one complete workout set. If you do them regularly you should be able to see positive results in 2 weeks’ time.

Happy working out!


We warm up with Tai Chi—an ancient exercise form developed in China. It is done in slow, flowing movements which increase your awareness, calm the mind and give you a supple body. Although Tai Chi won’t make you sweat and won’t give you Madonna’s arms, this marshal art form is a relaxing way to start your workout. It will steer your focus on the more strenuous exercises that follow.

Stand with your feet shoulder width apart. Knees are slightly bent and soft, shoulders relaxed. Inhale slowly and without any jerky movement start lifting up your arms. Imagine an energy field under your palms while lifting and focus on it. Next, lower your arms, hold them a bit and then raise them in parallel position and hold. This move is called Awaken the Chi. Repeat three times.


After the third repetition raise arms sideways all the way up to create a round shape above your head. In this Tai Chi exercise, Bridge over Water, you are moving your arms in a big circle—as though you were tracing your way around a large steering wheel while gently raising and lowering the body. Do 3 to 5 repetitions on each side.


Now, straighten your knees, stretch your arms high up to the ceiling and then bend forward all the way to the ground. If you can, catch hold of your calves, count to three and then rise back to the starting position. This is a powerful exercise that will stretch your legs as well as your back, but it should be done with caution and should be skipped if you feel discomfort. Inhale while stretching up and exhale bending down. Repeat three times.


On the last repetition instead of going back start taking small steps forward with your hands and keep walking till you get into the perfect inverted “V” position. In yoga this posture is called adho mukha savanasana. Stay in this pose for the count of three, tighten your abs and as you exhale make a smooth transition into bhujangasana or the Cobra Pose, our move no. 5. 5. Cobra Pose As you exhale and move out of the inverted V pose, slowly lower your body to the floor without changing the position of your hands. Now, inhale and raise your torso very slowly, head and chest arching backward, without lifting the navel off the floor.

The inverted V and Cobra Pose are yogic postures and they tighten up the abdomen. They enhance spinal stability, strengthen the arms, tighten the bottom and massage the inner organs. Keep interchanging these two up to 10 times and then relax.


After Tai Chi and yoga let’s do a Pilates exercise called Pilates Plank. Lie down on your stomach. Place forearms firmly on the ground, palms in line with your head; shins and knees are on the ground as well. Inhale in this position and as you exhale lift your body up by curving your spine, tilting your pelvis in and pulling the chin onto the chest. Your back has to take a convex, round form and your abdominals should feel tight throughout. Repeat three to five times. Then, without rest, straighten your arms, back and legs and move into the next exercise.


Cross your legs, inhale and lower your body in one straight line without arching your back and as you exhale go back to the starting position. These are called “girlie push-ups”, and should be done with extra care between three to 10 times. By this point you should already feel your body being worked out but you should not have any discomfort or pain.


Now turn onto your back. Lie on your back in neutral spine—your back should be neither too arched nor too pushed against the mat. In this position your hips should be at the same level. Inhale, tuck your stomach in and place your arms on the sides of your thigh, elbows are open on the sides. Elongate, curve your back and make small movements up and down keeping your stomach firmly in and back curved. Once you are comfortable with this movement try to extend your arms on the sides of your body and to slide side to side in this position—variation A. Now you can lift your arms up keeping the 45-degree angle and repeat the same movement—variation B. To make this exercise more challenging repeat the same movement with your arms up and parallel to your thighs—variation C. Repeat each 10 times with small breaks in between. The aim of the exercise is to strengthen the abdominals, improve posture, stabilize and lengthen the spine and improve balance and overall strength.


The last exercise of this workout session, uddiyana bandha or the Vacuum Exercise is my favorite. It is quite challenging to do, but once you get the hang of it you will see how much good it does. Stand tall, with straight back. Open up your legs so they are shoulder width apart. Lean forward, place hands on the thighs or knees and now exhale fully, hold your breath out. Expand the chest so that the abdomen is drawn in and you feel that the upper portion of the abdomen is being pulled towards the ribs. After pulling it in completely maintain for 5-10-15-20 seconds (according to your capacity). Now slowly relax the abdomen and stand erect after inhalation. Repeat it three times.

For beginners this entire workout should not take more than 15 minutes. To start off, do fewer repetitions and only one set. Later, you can do up to three sets. If you find these exercises tough, split them and do different ones every day. Otherwise, do them on alternate days. For longer lasting results combine it with cardio training and a weightlifting program. It will increase overall fat loss and tone up muscles. Eating healthy will also help you get faster results. That is if you don’t cheat. You’ll finally start living in a body you deserve!