Which of us does not dream of a flat stomach and a thin waist. In a dream, we see how extra folds disappear, and you can wear open topics and show your press. But a flat stomach is only the beginning of the journey. Exercises for a flat stomach mean exercises for all the muscles of the abdomen. On the main surface of the abdomen there is a flat rectus muscle, which is divided into squares by strips of connective tissue. On the sides of it are oblique muscles, which help the rectus muscle to tilt the body to the sides.
Since there are three muscles, pumping up the press and making a flat stomach requires a set of exercises. Any exercise acts either on the bottom or on the top of the rectus muscle. There is even a formula: when you lift your legs (knees), the bottom of the press works, if you lift the body, the bottom of the press works. And the oblique muscles of the abdominal exercise for the load apply the diagonal movement of the trunk and legs. To get normal loads, you need to do three times a week for at least 30 minutes. However, if such loads do not help, then you need to increase up to 4-5 times a week for 45 minutes. It should also be borne in mind that exercises for a flat stomach will not help without following a diet.
An important rule: any exercise for the abdomen must be done while exhaling. When inhaling, the supply of air in the lungs interferes with the proper bending of the body. Need to follow the lower back. When you feel pain or discomfort in the lower back during the exercise, you must replace it with another, similar. If the back pain appeared on the day after class , then this is already a sign of serious problems with it. Here you can’t train, not paying attention to pain, be sure to go to the doctor. This is also a very important rule. By the number of exercises: you need to choose an exercise for the upper and lower press areas and for the lateral (oblique) muscles. Make them three sets of 15-20 repetitions. If this is a lot for you, then do less, but you can’t do less than 10 repetitions, there will no longer be any benefit.
Recommended exercises for a flat stomach:
Twisting (for the upper abdominal muscles). Lying on the floor, bend your knees and put your lower legs on a bench, cross your arms over your chest. Slowly lift the back of the head and upper back from the floor. You need to look at the ceiling and stretch not with your neck, but with your chest, bending your torso. You don’t need to sit down completely, but just tear yourself off the floor as much as you can and return to the starting position, keeping your head on weight.
Reverse twisting (for the bottom of the press). Lie down on the floor, arms extended along the torso. Lift the legs bent at the knees and hold it a little on weight. Tighten your abdominal muscles and pull your knees to your chest, lifting your pelvis. Legs should be constantly bent at an angle of 90 degrees.
Diagonal twists (for oblique muscles). Such exercises for the hips and abdomen are especially effective on all the muscles of the abs and hips. Lying on the floor, bend your knees and place your feet on the floor, hands behind your head. Raise your head and shoulders, then stretch your left shoulder to your right thigh. At the top point, freeze and return to the starting position. First, do a loop of repeats in one direction, then in the other, but you can also alternate between different repeats.
Lateral rises (for oblique muscles). Lying on the floor on your side, rest your elbow with your bent arm on the floor. The other arm is extended along the body. It is necessary to raise the body as high as possible due to the muscles of the press, without attracting either arms or legs. At the top point you need to linger and count to five, and then return very slowly to the starting position.
Exercises for a flat stomach with a ball also help very well. Today, there are more than a dozen exercises and whole complexes that will help get rid of unwanted folds at the waist and achieve the perfect shape of the abdomen.