Flat Stomach – 7 Simple Exercises
A flat stomach is a dream for many people, but the stomach is quite a problematic part of the body that is relatively difficult to shape and slim down. Firming this area requires a lot of effort and commitment.
Having a flat stomach is not an easy task, but also not impossible. The effect consists of several different factors. Do you want to take up the challenge? Read this article and learn how to work on yourself without leaving your home.
7 exercises for a flat stomach
Plank with raised leg
Make a classic plank, support your body on your forearms and toes. Make sure your elbows are exactly in line with your shoulders. The rest of the body should form a straight line from the neck to the heels. While holding this position, lift one leg up and hold for a few seconds.
Return to the starting position, and then repeat the same movement with the other leg. For effective exercise, keep your abdominal muscles tense.
Plank with raised feet
This exercise for a flat stomach is another version of the classic plan. As in the previous exercise, lean on your forearms, keep your elbows in line with your shoulders.
On the other hand, place your feet on a platform, it can be a bench or an exercise ball. Keep your body in a straight line from neck to ankles. You can also slightly bow your head. Pull your stomach in and hold on for 10 seconds. Then take a 10-second break. Do 10 repetitions.
Plank sideways
Lie on the floor on your left side, then lift your body up on your left forearm and the outside of your left foot. The elbow should be exactly under the shoulder, and the arm should be perpendicular to the ground. Squeeze your abdominal muscles and hold the position for 30-40 seconds, then switch sides.
Sideways plank with a bent knee
Take the same position as in the previous exercise. Then lift your left leg up and bend your knee so that your left leg is exactly in line with your right knee. The whole body should rest on the left forearm and right foot.
Maintain the pose for 30-40 seconds, then repeat the exercise to the other side.
Raising the legs
Lie on the floor on your back, place your arms alongside your body, bend your knees slightly, and place your feet flat. Now slowly raise your hips and legs so that only the tips of your feet are touching the ground. Return to your previous position, repeat this movement 15-25 times, always keeping your stomach tense.
Walking with weights
Take the weights in both hands, raise your arms above your head, and walk at a slow pace while flexing your abs. Take 15-20 steps, rest, and then repeat the exercise.
Bridge
The sternum is a great exercise to strengthen and shape your stomach, which, even though you have lost weight, is still not as perfect as you would like it to be. Lie on your back with your feet hip-width apart.
Rest your body on your feet and hands. Squeeze your muscles together and lift your hips and abdomen, as well as your middle back. Maintain the pose for 10-15 seconds, then rest. Do 8 repetitions.
Would you like to have a flat stomach? Remember!
The effects of the exercises described above are not immediate, they require time, commitment and patience, so you should perform them regularly – at least 3 times a week. In addition, exercise must be combined with a proper diet.
