9 Exercises For A Flat Stomach - Including Spinning

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A flat embossed belly is the dream of many. For the sake of this, the representatives of the stronger and weaker sex are ready to train for hours and deny themselves the pleasure of eating a piece of cake or pizza. For the long-awaited cubes to appear, the approach must be comprehensive. It is important to follow the principles of a healthy diet and give the body a regular workout. An effective 10-minute workout is a perfect solution for people who value their time and want to always look good. Do the exercises every day – and soon you will be able to show off the perfect abs.

The 10-minute workout includes 9 exercises. Between them, you need to take a break of 10 seconds.

No. 1: bridge

This exercise works not only the abdominal muscles but also the back.

Lie on your back and make circular movements with your pelvis, first in one direction and then in the other direction. Legs are bent at the knees, feet are on the floor. It is important to focus on keeping the abdominal muscles in tension. Pressing the lower back to the floor, exhale, and lifting – inhale. Keep your chest and pelvis flat on the floor. Do 1 minute.

Important to remember: To have a flat stomach, you need to follow the 80/20 rule. 80% of the diet should consist of healthy wholesome foods. 20% – gastronomic indulgences that you can sometimes afford. But it is important to regularly make time for physical activity.

#2: plank crunches

This exercise trains the muscles of the whole body and pumps the press well.

You need to lean on your forearms and feet in order to properly perform this exercise. But it is important to feel the main tension in the center of the body. It is enough for beginners to stay in a static plank for a minute, and people with stronger physical fitness can also twist the body, turning the chest to the right and left, using the oblique abdominal muscles. To make it easier to hold out for a minute, it is necessary to alternate tension and relaxation of different muscle groups.

On a note: Constant stress is the “enemy” of a flat sports belly. This is due to the increased production of cortisol – this hormone contributes to the accumulation of abdominal fat.

No. 3: “string”

This is one of the most effective exercises for the rectus abdominis.

Lie on your back, bend your arms, and place them on the back of your head. Raise the chest, straining the press, but at the same time, the lower back should remain on the floor. Only the stomach works, and the legs are completely relaxed. You need to perform a minute at a slow pace.

Important: In pursuit of the press, do not exclude fats from the diet – “good” cholesterol helps fight excess weight. Include avocados, fatty fish, and nuts in the menu.

#4: swing your arms

Sit on the floor, raise your legs, and bend at the knees. At the same time, tilt the body back a little, and stretch your arms forward. Spread your arms out to the sides and then clap in front of your chest. Do 25 – 30 repetitions. Make sure not to tilt your head and keep your back straight.

It is interesting: If you want to have a flat stomach, you need to add green tea to your diet. It contains catechins that fight fat deposits.

#5: “Keep your balance”

This exercise trains the coordination of movements and the ability to keep balance.

Get on all fours. The knees should be bent at a right angle, and place the palms under the shoulder joints. Lift your right leg and left arm off the floor at the same time, straighten them, maintaining balance. Then repeat for the opposite pair. Do 25 – 30 swings with each pair.

Did you know: that when trying to lose weight, many people make the mistake of replacing regular dairy products with fat-free ones? However, such products only provoke hunger and cause imbalance and do not saturate the body with useful substances at all.

#6: leg swing

This exercise can be difficult for beginners, but it’s worth the effort – it pumps all the abdominal muscles well. Especially effective for the lower abdominal muscles.

Lie on your back, put your hands behind your head. Raise your straight legs up – the feet should “look” at the ceiling. Lower each leg, alternating, down, but without touching the floor. The press must be very tense. Try not to twist the body – the legs and abdominal muscles should work.

Remember: Caffeine increases fat oxidation and speeds up metabolism. Therefore, a cup of coffee in the morning will help prevent the accumulation of fat in the abdomen.

No. 7: plank with swings

This is one of the best exercises for the press, which gives maximum efficiency.

Get into a plank position on your forearms. The elbow joints should be under the shoulder joints. Keep the abdominal muscles in tension so that the lower back does not sag. Lift your left hand off the floor and turn to the left. Return to the starting position and repeat for the other hand. Do 25 – 30 repetitions for each hand.

Advice: If nutrition and sports do not help get rid of belly fat, problems with the endocrine system should be ruled out. Violations of its work can lead to the accumulation of body fat.

No. 8: “press”

This exercise promotes the formation of press cubes and pumps the abdominal muscles well.

You need to lie on your back and raise your straight legs at an angle of 45 degrees. Raise your head and shoulder blades, put your hands behind your head. Bend your legs at the knees and pull them to your chest, clasping your knees with your hands. Then straighten your legs, and put your hands behind your head. The press must be tense.

For your information: Chewing gum provokes appetite, so it is better to refuse it so as not to overeat.

No. 9: “running bike”

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Effectively pumps not only the press but also the muscles of the arms, back, and cortex.

Take an emphasis on lying down so that the palms are under the shoulder joints. Make sure that the body is stretched in one line. Bend the leg, pull the leg to the elbow from the outside, and return back. Repeat for the other leg. You need to perform the exercise rhythmically, maintaining a given pace.

To have a flat stomach, it is important to establish a diet and in no case starve. Otherwise, this will lead to a slowdown in metabolism, and fat will accumulate more actively.