Flat belly exercises you can do at home
Exercises for a flat stomach strengthen muscles and firm the body. It is worth learning some ways to train this body part. You can do it by yourself at home without any equipment. No time for excuses! Learn the best exercises for a flat stomach.
What should you remember before you start training abdominal muscles?
Many people, in order to get rid of the so-called tire, only practice sit-ups or do the plank. This type of exercise, of course, will not hurt, but to burn excessive fat from the abdomen, you need to combine strengthening exercises with interval training or cardio. A workout structured this way will help you lose weight faster
Abdominal muscles are quite developed and consist of groups such as:
- external oblique muscle,
- internal oblique muscle,
- the rectus abdominis,
- transversus abdominis muscle.
If you care not only about getting rid of body fat, but also about sculpting these parts, you should do exercises that strengthen all the above-mentioned groups.
What can abdominal muscle training give you?
- improve your posture,
- increase pressure in the abdominal cavity, including the diaphragm and pelvic muscles, which are important during childbirth,
- you will increase the mobility of these muscles, thanks to which you will improve efficiency and flexibility when performing other types of training.
Abdominal oblique exercises
Abdominal crunches with body twist
Position yourself as you would for classic crunches – lie on your back so that your legs are bent at the knees. Your feet should be at hip width. Interlace your hands behind your neck. Do your crunches so that your right elbow touches your left knee and vice versa. Tighten your abdominal muscles each time. Your neck should be as straight as possible and your chin should not touch your chest, otherwise you can strain your neck.
Leg curls while lying down
Lie down on the floor so that your legs are bent at the knees and your feet are placed at hip width. Your arms should lie along your body. Twist your body so that your lumbar region is firmly attached to the floor and your knees are tilted to the right and left sides. Try to keep your knees as close to the floor as possible.
Get into a plank position – support yourself on your forearms, then straighten your back so that your head is an extension of your forearms. Lean back on your toes. Then bend one knee to make a twist and touch your knee to your chest. Perform repetitions on both knees to work both the right and left sides of your body.
Exercises for the rectus abdominis
Lie on a mat like you’re doing a sit-up – your legs should be bent at the knees, feet hip-width apart. Raise your hips so that your chest and abdomen form a single line. Hold your hips up, tighten your glutes and slowly lower your hips to the starting position.
Lie down on the mat with your arms along your body, your legs bent at the knees and your feet placed at hip width. Slowly raise your torso upward, keeping your back straight. Keep your arms straight so that your knees are between them. Hold this position for a few seconds and then slowly lie back down on the mat.
Stand in an upright position, you can hold a few kg weights in both hands to deepen the exercise. Perform one legged step at a distance of about 0.5 meters from the straight leg. The leg must be bent at an angle of approximately 90 degrees. The back leg should be in contact with the ground and the front leg should remain bent. Slowly lower your body during the stride. Remember that your back should be straight at all times. Perform a few or a dozen tricks on each leg. The number of repetitions will depend on your training proficiency.
Trunk twists with weights
Take a weight such as a dumbbell in both hands. Stand with your feet apart and hold the weight at chest height. Your legs should be at hip width. Twist your body so that your back is straight. Repeat this exercise about 15 times on each side of your body.
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