The bikini season is just around the corner. It’s worth taking care of your slim figure, which flat belly exercises can help you with. Of course do not forget about a balanced diet. Thanks to this combination the effect will be phenomenal!
Prepare a comfortable mat and lie down on it so that your legs are straight at the knees all the time. You can place your hands comfortably along your body. Tighten your abdominal muscles, and then lift both straight legs up. Hold them above the ground for several seconds, and then slowly lower them. Repeat this exercise 20 times, making 3 series.
Lie sideways on the mat with one forearm resting on the other. Keep your legs straight at all times. Then lift your hips off the mat alone and hold for about 10 seconds. Perform 20 raises on each side.
Lie on your back with your hips pressed against the mat and your legs bent at the knees. Place your feet hip-width apart. Clasp your hands together at the nape of your neck. Start doing crunches and lift your head to one knee and then the other. Your head should be an extension of your neck, so that you do not strain your cervical vertebrae. When doing crunches, try to tighten your abdominal muscles, not your neck. Perform about 30 abdominals on each side.
Lie on your back with your legs bent at the knees. Keep your arms along your body. Tighten your abdominal muscles and lift your head, chest and abdomen above the mat. Raise your arms with your body. The lumbar region must be firmly attached to the mat. Then bend over to one hip and then the other. Then return to the starting position and slowly lie down on the mat. Do about 20 of these raises.
Stand with your feet slightly apart so that your feet are hip-width apart. Try to straighten your back and keep your chin straight. Interlace your hands at chest level so that your arms are lifted up and your elbows are away from your torso. Perform the twists with your upper body, trying to keep your hips stationary. Perform several twists on each side. To enhance the effect, you can hold a weight or kettlebell in your hands.
Lie on the mat, bend your legs at the knees, feet hip-width apart. Place your hands along your body. Perform hip raises while simultaneously tensing your abdominal muscles. Hold this position for a few seconds, then return to the starting position. Do about 20 hip raises, increasing the number each day. Later, you can increase the amount of time that your hips are raised above the mat.
Lie on your back and bend one leg at the knee. The other leg should remain straight. Slowly lift the straightened leg up, without bending the knee. At the same time, lift your hip to tighten your abdominal muscles. Repeat the leg lift about 20 times on each side.
For a flat stomach, a low-carbohydrate diet and regular drinking of mineral water is recommended. It is also very important to have regular meals and eliminate sweets and salty snacks that retain water in the body. It is also worth avoiding all fizzy drinks and foods that make the stomach increase its volume many times. This mainly refers to legumes, cabbage and hard to digest foods based on fatty meat.
To have a flat stomach, you should also do a lot of aerobic exercise – jogging, fast walking and Nordic walking. For ladies swimming pool is recommended, which slenderizes the whole body – swimming and exercises in water relieve the spine, while giving the opportunity to shape many muscle groups. Dancing, including belly dancing or bachata, is also helpful in maintaining a flat stomach and narrow waist.
Main photo: fizkes/Adobe Stock
