Tips for a flat stomach. We all want a flat stomach to wear those clothes again, which over time and almost without realizing it, we have stopped using, or simply looking at ourselves in the mirror and realizing we look better without this uncomfortable belly.
Everyone more or less knows how to get a flat stomach,
but generally people focus only on one part: diet or exercise, but rarely on both, unaware that a flat stomach is a combination of effort and endurance. Commitment and perseverance require a real desire to look in the mirror and not see extra pounds. As we said before, diet and exercise together produce the desired belly.
On another occasion, we will talk about diets and others, but this time we will learn which are the best exercises to shape your stomach.
1. Superman Plank
Its difficulty level is high; it is similar to the traditional “plank” but here, we will bend the right leg along with the left arm, forming the typical “Superman” pose, then switch and stretch the left leg and right arm. This is done in short intervals. Its difficulty is high and it works: torso, shoulders, hamstring muscles, coordination, and balance.
Recommendation: Keep the lower and upper parts of the body in a straight line during the movement.
2. Knee Raises
It is a kind of static march, like running without moving forward, raising the knees to the height of the abdomen. Its difficulty is low and it works abdominal muscles and hip flexors.
Recommendation: Raise your legs as high as you can while keeping your torso upright.
3. Sudden Twists
Sitting on the floor, without letting your feet touch the ground, move a weight from one side to the other by bending only the torso. Its difficulty is high and it works: lateral abdominal muscles.
Recommendation: Keep your legs stretched forward without your feet touching the floor and your torso upright.
4. Side Plank with Hip Raise
Lie on the floor with one foot over the other, lying on one side supported only by the forearm (any) and the free arm stretched vertically, then lift your body using the supported arm and legs. This exercise has medium difficulty and works: the torso in general, lateral abdominal muscles, and provides shoulder stability in particular.
Recommendation: Raise yourself slowly and in a controlled manner instead of pushing yourself abruptly.
5. Sit-up Crunches
Lying on the floor, we join the soles of the feet and start doing crunches. Its difficulty is medium and it works: rectus abdominis muscles and hip flexors.
Recommendations: Position your feet so that your knees form a right angle.
Keep your back straight as you lift yourself.
6. Leg Raises
Lying on the floor, we will lift only our legs (a kind of reverse crunch). Its difficulty is high and it works: rectus abdominis muscles and hip flexors.
Recommendations: Deliberately tense your abdomen to avoid lordosis and keep your legs as straight as possible.
7. Plank with Hip Rotation
Same position as the regular plank, but this time we won’t be still; instead, we will rotate by leaning the body to one side and then the other at short intervals. Its difficulty is low, but it works: the entire torso, especially the lateral abdominal muscles.
Recommendations: Hips should not touch the floor.
8. Crunches
Normal crunches, but we will not lift all the way up; we stay halfway. Its difficulty is low and it works: rectus abdominis muscles.
Recommendations: Lift yourself slowly and in a controlled way instead of pushing abruptly. Lift the torso slightly off the floor, unlike sit-ups.
9. Plank
The classic plank (so to speak), lying face down, keep your body weight supported only by your forearms and toes. The difficulty is medium and it works the entire torso.
.
Recommendations: Form a straight line from shoulders to feet. Deliberately tense the abdomen to avoid lordosis.
.jpg&w=1200&q=75)
