If you don’t have time to go to the gym, here are 3 exercises you can do at home to tighten and strengthen your abdominal muscles. These exercises, if done on a daily basis, can help you have abdominal muscles…
To have a flat stomach, many people exhaust themselves by exercising. Nutritionists can safely say that in most cases just doing abdominal exercise will not be enough. Anyone who wants to have a flat stomach should lose excess weight with the help of diet.
THANKS TO THESE EXERCISES, YOU CAN HAVE A FIT BODY
You also need to follow a healthy diet to eliminate excess weight. Therefore, eat low-calorie foods, eliminate alcohol and sweets from your life as much as possible. However, a few times a week, you can enjoy the luxury of an ice cream for lunch, which largely substitutes for food. But those who make this choice need to focus on two elements first and foremost.
Proper nutrition will help you lose weight, thin your waist and shrink the belly. But special exercises should also be performed to have a flat abdomen and pronounced abdominal muscles. Luckily, you don’t need to go to the gym to do sit-ups, and you can do them at home, too. Those who have never done sit-ups or have been sedentary for several months should proceed gradually, starting with the simplest.
3 EXERCISES YOU NEED TO DO TO HAVE A FLAT WIFE
Sit-ups are the classic abdominal exercise, and by far the simplest to do. Lie on your back, feet on the floor and knees bent 90 degrees, lift your torso up. You need to create a 45-degree angle with the floor, and then return to the starting position. The hands go to the back of the neck, but be careful not to strain the neck when rising with the trunk.
Double crunch is a slightly more complex and even more strenuous exercise. You always start lying down with your back to the ground. With the knees bent and the legs raised, the thigh should form an angle of 90 degrees so that it is perpendicular to the ground. Hands always go behind the neck. Try to slowly lift your back to bring your torso and shoulders closer to your knees. At the point of maximum contraction, the position is held for one second and returns to the starting position.
The third very effective exercise is the straight leg crunch movement. It starts from the supine position or when lying fully on the back with the legs extended. They extend their arms along the body and put their hands under the waist. At this point, the legs are raised and extended to a position of 45 degrees with the floor. Then they slowly go down, stopping the movement just before touching the floor, and the exercise is repeated. Throughout the movement, the back remains attached to the ground.
THE FOURTH EFFECTIVE WORKOUT FOR A FLAT STOMACH
A fourth exercise, the plank, can also be added to these three exercises. Take a prone position, then lie flat on the floor on your stomach. The forearms are placed on the floor at shoulder level and lifted so that the whole body is in alignment. To make this movement we lift it from the fingertips. This position is held for 30 seconds, keeping the abdominal muscles in contraction.
These exercises are very simple and can be done at any time of the day. The time required lasts no more than 15 minutes and can be used in the morning before going to work or in the evening. It’s best to start with three sets of 10 repetitions for the first three exercises and eventually increase the repetitions. Instead, you can start doing 3 repetitions of 30 seconds to plank and then gradually increase the duration.
For those who want a flat stomach, this activity helps to strengthen the muscles, but without proper nutrition you will not be able to get rid of extra pounds alone. If our meals are very caloric and very abundant, we need to reduce the amounts and calories.