Having a flat stomach has become a great goal for the general population. However, you will only be able to do it if you combine several factors, such as eating a healthy and balanced diet, performing cardiovascular exercises and complementing them with more specific fitness exercises, thus working the fibers of the abdominal wall.
Exercises to flatten the belly
If in your online search you found a magical exercise that promises a flat stomach in just 1 week, we are sorry to disappoint you, but it is not. A week is not enough to get the results you want. After a few days of exercises, your muscles will gain more resistance and you will be able to do more repetitions.
1. Leg and arm lift
Lie on your back with your feet together and your arms at your sides, lifting your upper and lower legs at the same time until they form a 45-degree angle in a “V” shape.
2. Sit-ups with hands on the back of the neck
One of the most famous exercises is the “crunch”. Lie on the floor with your knees bent, place your hands beside your head without putting pressure on them, lift your upper body to work your abs.
It is one of the most used exercises to work the abdominals and also improves posture. The most common position is to lie on your stomach, resting your elbows on the floor in line with your shoulders. Raise your torso on the balls of your feet and maintain a neutral spine position. You can hold the position between 45 to 60 seconds, this must be managed according to your resistance.
This exercise works hard on the often overlooked lower oblique abs. Lie on the floor with your back in contact with the ground, raise your legs until they form a 90-degree angle with the ground, then slowly decrease the amplitude, and so on, until you touch the ground.
Another well-known exercise is the “Bicycle”, as it is a very challenging exercise. Lie on your back with your hands behind your ears, then contract your abs as your right knee moves toward your left elbow and vice versa.
For all the exercises you must do between 3 to 4 series of 15 to 20 repetitions, except the plank, which being an isometric exercise, you must maintain the same position for approximately 45 to 60 seconds, depending on your resistance.
Practicing physical exercise with some regularity helps a lot to obtain good results. However, it should be noted that to get rid of abdominal fat, you have to combine good muscle training, a cardio exercise routine and a healthy diet, only then can you achieve your goal of having a flat stomach.