Exercises to do to have a flat stomach
To have a flat stomach, it is no secret, that you need to eat a balanced diet and strengthen your abs. Here are 5 exercises that strengthen them.
01: Transverse abdominal exercise
Lie on your back with your legs bent, then tuck your stomach in as far as possible
Maintain the contraction of the abdominals for 5 to 10 seconds while exhaling to press your spine to the ground. Release.
Repeat this exercise ten times.
02: Abdominal breathing exercise
Lie on the floor, arms at your sides, legs bent.
Inhale completely, expanding your stomach, then exhale very slowly, contracting your abs and perineum.
Repeat this exercise ten times.
03: The abdominal plank
The plank exercise is a core exercise that strengthens the core muscles.
Lie on your stomach and support yourself on your forearms and tiptoes, then lift your pelvis. Contract your buttocks and tuck your stomach, then hold the position for 10 seconds.
Repeat this exercise ten times, gradually trying to hold it as long as possible.
04: Deep-muscle ventral core exercise
Sit down, then grab your legs by passing your arms under your thighs, and raise them so that the tips of your toes are pointing towards the sky. legs should be straight.
Tilt your torso backward, back straight, and arms straight to maintain balance, then hold the position.
NB: this exercise is complex to perform for beginners.
05: The side plank
This exercise helps refine the waist.
Lie on your side. Supporting one foot and the forearm, raise the pelvis to place it on the same axis as the legs and the torso. The whole body should be tense and straight.
Hold the position for 10 or 20 seconds, then release. Repeat the exercise ten times, gradually increasing the duration.
06: The inverted bridge
The bridge is an exercise that works both the stomach and the legs.
Get into a lying position, legs raised on your heels, then raise your stomach to create a bridge with your body. The arms are outstretched, and the palms of the hand are turned.
This exercise works the oblique abdominals and the rectus abdominis.
07: Pelvic survey with a balloon for a flat stomach
Lie with your back on the floor, arms positioned alongside your body. Bend your legs so that your feet are on the ball. Your feet are flat, shoulder-width apart.
Push your pelvis upwards. The goal is to raise your buttocks as much as possible by contracting them so that your knees – pelvis – and shoulders form a straight line. Hold the position for at least a second.
08: The Hedgehog
Lie on your back, arms stretched out to the sides, hands flat, then bend your legs, crossing your feet and bringing your knees to your chest, tightening your stomach muscles by lifting your lower back.
Then stand up with your legs straight on the ground and bring your head to your knees. Hold for 10 seconds then perform the movement a total of 20 times in a row.
All women dream of a flat stomach: Do these exercises 5 to 10 minutes a day. Unfortunately, many factors prevent them. It’s not easy to show a firm and toned abdomen!
Discover exercises to redesign your midsection, and the mistakes to avoid!
Flat stomach and abs: the error to avoid!
Crunches? Remember! Making conventional abs series crunches with hands behind the head, will not make you lose belly fat, on the contrary! Indeed, this type of exercise only solicits the rectus and superficial abs, which give the chocolate bars. Moreover, they push the viscera down and crush the pelvic floor.
Result: This little bulge makes you fight hard and accentuated skin relaxes, says Erwann Menthéour, founder of the Fitnext method. To beef up without inflating, you have to work the other types of abdominals, especially the transverse.
09: Exercises To Sculpt The Midsection
Operation bikini or to succumb to the tendency star cropped top: do these exercises 5 to 10 minutes a day!
1. Armoring: The Board
It is a simple and very effective exercise that can be practiced at home without any special equipment. Lean on the elbows in a “plank,” legs stretched on tiptoes, parallel to the floor. Hold out your midsection and contract your glutes.
Caution: Do not arch, do not lift the buttocks, stay horizontal, looking at the ground.
2. Abdominal Breathing Exercise
Lie on the floor, arms along the body, bent legs, Inhale completely, releasing your belly, then exhale very slowly by contracting your abs and perineum. Visualize your navel facing your spine. You can put your hands on your belly to better feel the contractions. Exercise is a great, sic, and relaxing, recommended for beginners and as a post-pregnancy exercise to get in shape after baby.
3. Squats
Squats are also perfect for regaining a toned flat stomach. If they seek much ass, they also have the advantage of working with many other muscles, including the abdominal and back. A full year, therefore, and ideal for carving you a mermaid silhouette.
4. The Oblique Abs
Lose belly flat stomach; it is also redesigning its size for these muscles, your obliques. Lie on your back, cross one leg over the other, and go for the raised knee with your opposite elbow. Do the same on the other side.
5. The posture of the Cobra or Bhujangasana
Lie on your flat stomach, legs, joints, and strained feet, but gently. Place your hands on either side of your body and lift your bust. Pay attention to your breathing. Not only does this pose strengthen the abdominal muscles and spine, but also fights against constipation. In addition, yoga is known for its relaxing properties. Therefore, will also evacuate your stress, a disturbing factor promoting intestinal transit bloating!
10: Avoid Effect “Plateau”
Like the levels of weight, after several weeks, you may experience a “plateau” or effect tray. Through repeated repetitions of the same exercises, your body is used to it, and you will not progress. Thus vary the exercises: there are many variations of squats, slots for example, but also cladding, including the pumps. You can also intensify your routine by adding fillers for example.
Note: Indeed, your midsection muscles to sculpt a firm flat stomach are not enough. Playing a sport is essential to get rid of excess weight. Bet on calorie-intensive activities such as jogging, jumping rope (which must simultaneously dislodge cellulite on thighs), or biking.
A flat stomach also requires a healthy, balanced diet. Some plants, but also foods, will help you fight stomach swelling.
11: WHAT HELPS AGAINST STOMACH FAT?
The term “muffin top” sounds cute at first. However, this is the English term for belly flat stomach, which pushes over the waistband and then visually resembles a muffin. In winter, you can hide that under wide sweaters. Unfortunately, in summer, belly fat is forced to appear more often.
Only: weight loss alone does not sell a muffin top. With a few nutritional tricks and perfectly coordinated sports exercises, it works but with a slim, tight waist.
WHY WEIGHT LOSS DOES NOT NECESSARILY MEAN LESS FAT
Everyone knows this when losing weight: one stands on the scales, happy about the tumbled pounds, but the waistband is still tight.
How is that coming? Anyone who plunges into sweaty workouts and sticks to an iron diet mainly reduces muscle mass, which is quickly noticeable in their weight. Because muscles are heavier than fatty tissue,
Unfortunately, too low-calorie intake and the wrong training also cause the stress hormone cortisol because
The good thing is that cortisol releases the so-called fatty acids from the fat cells. However, as soon as the cortisol level drops, they attach themselves again.
It refers to a body fat redistribution, in which the fatty acids prefer to attach to the stomach.
12: HOW DO YOU LOSE BELLY A flat stomach?
Fortunately, fat cells in the stomach are extremely active in metabolism. In targeted fat-burning with the right workout and a balanced diet, the metabolism first falls back on the ugly fat pads on the stomach. They are therefore easier to exercise than, for example, fat pads on the buttocks. Below are the most important tips.
1. NO HUNGER DIET
This point should have been internalized long ago. Nevertheless, many who desire a flat bikini belly automatically starve.
The result: The metabolism switches to emergency care and gets the missing energy by breaking down muscle cells. Fat loss does not take place at all. Sooner or later, the notorious Jojo effect will set in.
2. AVOID SIMPLE CARBOHYDRATES
To reduce belly fat, one should primarily eat whole grains, which contain many filling fiber and complex carbohydrates. Because the latter is split more slowly in the body in sugar. With white bread, pasta, and rice, meanwhile, more insulin is released into the body, which inhibits burning in the flat stomach.
3. EAT LOTS OF FIBER AND PROTEINS
Sufficient fruits, vegetables, and nuts should also be on the menu, as they contain important vitamins in addition to numerous vitamins and activate the entire metabolism.
When it comes to the slender middle, you can also trick something here by avoiding everything that causes bloating and strengthens the muffin top effect: Vegetables, for example, should always be steamed, as this is easier to digest. Bitter substances, such as those found in artichokes, additionally stimulate digestion.
If you also eat many proteins – such as scrambled eggs or omelets for breakfast. the body effectively supports muscle and fat loss. And: coffee should be better replaced by green tea or matcha. The latter scores with a high content of polyphenols, which demonstrably reduce belly fat.
4. CORE AND CARDIO TRAINING
You do not get around to sports if you want to get rid of belly flat stomach. Classic abdominal training is no longer considered a panacea.
Better: endurance training in the form of jogging or Nordic walking. Special core strength exercises also strengthen the lower-lying muscles in the middle of the body, making the abdomen seem firmer and more defined. Above all, Pilates effectively trains the hull, also called Powerhouse. Three fast exercises that everyone can insert in between during the day:
The stand scale stands upright and tenses the entire body. Now shift the weight to one leg, tilt the upper body slowly forward, and extend the other leg backward – at best at the height of the hips. Hold for about ten seconds, then change sides.
Lateral support: Layout on a mat on the side and support it on the lower, right-angled arm. Tense the body and raise the butt until the torso area forms a straight line. Optionally lift the upper leg. Hold for about half a minute, then change sides.
Forearm support with leg raises: With classic forearm support, the entire core musculature is trained on the abdomen.
Here’s how it works: Get into a push-up position but with your forearms on the mat. The legs should be hip-width. Now tense the trunk and extend the right arm forward. Hold for a few seconds and repeat the exercise with the left arm.