10 Of The Best Exercises For a Flat Stomach

 

        Many women are faced with a situation when those extra pounds have already been shed, the body has acquired the desired shape, but the stomach stubbornly remains in place. Nutritionists attribute this phenomenon to the presence of visceral fat - accumulations that are located around the organs in the abdominal cavity. Visceral fat protects your stomach and intestines from external damage. It is also a kind of airbag and is used on "hungry days" when the body is acutely suffering from a lack of food.

A small amount of savings is not considered a deviation from the norm. However, an excessive amount of body fat leads to a lack of waist, ruins the appearance and makes a person insecure.

We suggest that you familiarize yourself with a selection of 10 popular exercises that will help you significantly strengthen your abs and achieve the perfect abdominal shape.

                                         Warm-up before the workout

      This exercise should be done before every workout. The purpose of the warm-up is to warm up the muscles, tendons and ligaments. This will help you avoid injuries and strains, improve the quality of your exercise, and reduce stress on your heart.

Execution:

• Stand up straight. Place your feet slightly wider than shoulder width apart.
• Spread your arms to the sides, and place your feet parallel to each other.
• Lean to the left with your whole body. Connect your right hand to work, which you want to take in the same direction.
• Repeat the action described in the previous paragraph in the other direction.
• Tilt your body forward while pulling both arms back.
• Straighten up and stand on your toes. Stretch your arms up.

You may experience minor discomfort during the execution. If this does not happen, proceed to the next step. If you still have discomfort, repeat all the exercises 3-4 times. After that, the pain will significantly decrease or disappear altogether.

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Exercise - Plank

This is a powerful static exercise that works your abdominal muscles and strengthens your entire body. The main task is to hold out in the indicated position for as long as possible.

Execution:

• Prepare a gym mat.
• Bend your elbows and rest them on the floor.
• Put your feet on your toes, raise your head, look forward.
• Make sure your body is in a straight line (from the top of your head to your toes).
• Maintain this position for 10-15 seconds.

Gradually increase the number of seconds and even minutes during which you can stand in the plank. Make sure that your back is always straight and your buttocks do not protrude.

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Exercise - crunches

In the process of performing twisting, the oblique abdominal muscles are used, thanks to which subcutaneous fat is effectively burned and a strong muscle corset is formed.

Execution:

• Lie on the floor or a gym mat. Place your hands under your head.
• Bend your legs slightly at the knees.
• As you inhale, lift both legs off the floor and move them to the left side. As you exhale, slowly return to the starting position, and then repeat the twisting of the body, but in the other direction.

Do 10-15 crunches . In the process, try to support the pelvis and do not lift it off the floor.

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Exercise with a special roller

Press roller - construction consisting of 1-2 wheels and handles. Regular use of this machine will help you to make your muscles taut and strong, and your abdomen toned and flat.

Execution:

• Take the simulator in your hands and lower yourself to the floor on all fours.
• Place the roller on the floor and grasp both handles with your hands. The exercise machine should be under the shoulders, arms should be extended.
• Breathe in. Roll the roller forward slowly using your hands. Stretch your arms and whole body forward, but do not touch the floor.
• Stop for 1-2 seconds.
• As you exhale, slowly return your body to the position from which you started the exercise. Repeat pulling the roller up to 12 times.

Constantly tense the abdominal muscles during execution. Roller exercises are not recommended if you have a hernia or have severe back pain.

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Twisting the massage hoop

Thin hoops with low weight and no attachments are completely unsuitable for burning fat and shaping a beautiful waist. For these purposes, it is recommended to use a hula-hoop - a complex structure equipped with massage balls. The weight of such a hoop is at least 2 kg.

Execution algorithm:

• Pass the hoop over your head or legs and lift to waist or hips.
• Let go of the hula-hoop and at the same second begin to intensively move the lower part of the body.
• Continue active movements for 5 minutes.

To obtain a noticeable effect, experts recommend practicing for at least half an hour a day. However, for beginners, such a load in most cases turns out to be unbearable, and bruises remain on the body. Increase the hoop operation time gradually. By practicing regularly, you will definitely achieve the expected effect!

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Classic abs workout

This exercise works the rectus and oblique muscles to help you achieve a beautiful waist and belly with noticeable muscle definition.

Execution:

• Lie on your back. Put your hands behind your head.
• Bend your legs at the knees.
• As you inhale, lift your head and chest slightly. Exhaling air, return the body to its original position. Movements should be sharp and short.

Swing the press 2 sets, each of which takes 10 times. If you do the exercise immediately after twisting the hula hoop, the effect will be more pronounced.

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Twisted plank

This is a sophisticated version of the classic plank that will help you develop not only your abs, but other body parts as well. The work involves the arms, shoulders, hips and back.

Execution:

• Get into the classic plank.
• Hold this position for 10-15 seconds.
• Move to the side plank position. Lean on only one elbow. Legs should be raised and perpendicular to the floor. Place your free hand along your torso. Stand in this position for up to 15 seconds.
• Change your elbow and stand in a similar position. Hold this position for up to 15 seconds.

Gradually increase the number of seconds or minutes during which you can hold your body in one position. Track your breathing - it should remain calm and even.

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Exercise - vacuum

The good thing about this breathing exercise is that it can be done in almost any setting and situation. The vacuum strengthens the result and helps to maintain the ideal shape of the abdomen for a long time. Read more about vacuum here .

Execution:

• Stand up straight and completely relax your abs.
• Take a deep breath.
• Exhale slowly, contracting your abdominal muscles and pulling your stomach in as much as possible.
• Hold this position for up to 30 seconds.

When doing abdominal exercises, remember to observe proper nutrition and aerobic activity. Otherwise, a beautiful embossed belly will be hidden under the fat layer.

The vacuum can also be performed while lying or sitting, but the best effect is obtained if the person exercises while standing on all fours.

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Exercise - V-Sit Ups

The upper abs is a complex of muscles located in the upper abdomen. When training the press, not enough attention is paid to the upper section, which is why the abdominal muscles are not fully developed. The situation can be corrected using the "Penknife" exercise.

Execution:

• Lie on the floor so that your body is one straight line. Stretch your arms back and close over your head.
• Take a deep breath before starting action. As you exhale, lift your legs and body sharply.
• Stay in this position for 1-2 seconds and slowly return to the starting position.

To maximize the effect of the Penknife, always keep your feet low and do not lower them completely to the floor.

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