Flat belly is a dream of many women. In order to effectively get rid of fat from this region of the silhouette and expose the muscles, it is worth to regularly perform the following exercises. This type of training can easily be done at home, because it does not require special equipment.
Exercises for a flat stomach – the main principles of training
What should you know before starting regular flat abdominal workouts? As its muscles regenerate very quickly, the exercises described below can be successfully performed even 5-6 times a week (this applies to advanced people; beginners should exercise no more than 2-3 times a week). However, it cannot be too intense. This is due to the fact that the abdominal muscles are also engaged in other exercises. Exercises for a flat stomach are not complicated, which makes everyone can successfully perform them at home, without the participation of a personal trainer. However, proper technique must be remembered.
Proven exercises for a flat stomach
Bellies – very quickly model the abdomen and do not require any equipment, although you must perform the exercises in the right way to get the desired effect. To do this, lie on your back, rest your head on your hands and bend your legs at the knees so that the feet lie flat on the floor. Slowly raise your torso using your abdominal muscles. The chin must be pointing upwards – this is a proven way to prevent the chin from rounding while performing the exercise. Do sit-ups in 3 series, 15 repetitions in each series.
Plank – this exercise is also popularly known as a plank. During its performance, deep abdominal and back muscles work. In addition, the arms, spine and legs are strengthened. How to do the plank exercise step by step? Lie flat on your stomach, resting your body on your forearms and toes in such a way that your hands are under your shoulders. Position the body in a straight line and hold for a few seconds. Gradually increase the amount of time you remain in this position. The optimum is 60 seconds.
Plank (plank) is one of the basic exercises recommended for shaping the abdominal muscles. The advantage of this exercise is that it…
Published by Iwona Pala Wednesday, May 16, 2018
Trips – this exercise not only strengthens the oblique muscles of the abdomen, but also lifts the buttocks and slenderizes the thighs. How should you perform them to achieve a flat stomach? Move one leg forward 50 centimetres. Lower your body so that your front knee is bent 90 degrees and your back knee is touching the ground. Return to the starting position and perform the same exercise on the other leg. Do tricks in 3 series, 15 repetitions in each series. You can repeat them even several times a week.
Ski sit – is an ideal exercise for all people who want to model and strengthen abdominal muscles in a short time. We lean against a wall in such a position as if we wanted to do a squat. Hold this position for several seconds.
How to effectively get rid of bellies?
Many women in addition to protruding abdomen also struggle with flanks, also called a tire. In order to get rid of them, it is worth including the following exercises for a flat stomach in your regular training. Each exercise should be performed in 2 series for 30 seconds, remembering to maintain an even, fast pace. The interval between exercises should be 10 seconds. Training for sides should be performed at least 3 times a week. The best exercises for sides are:
Cobwebs – jump at an even pace, making a stride and joining hands above the head. After jumping, join your legs back together and lower your arms along your body.
Lunges to the side – stand straight with a slight stretch. Lunges – stand straight with your feet slightly apart, bend your knee, push your hips back and do a squat. Return to the starting position and perform the exercise again on the other side.
Elbow – knee – perform a jump, lifting the bent knee up diagonally and joining it with the opposite elbow. Alternate between right elbow and left knee and left elbow and right knee.