Exercise

7 exercises to get a flat and firm stomach in no time

7 exercises to get a flat and firm stomach in no time



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The simple exercises that we will see next are ideal to get a flat and firm stomach soon. We can do the exercises in House, or incorporate them at the end of our daily exercise routine (if we already have one).

The routine that we will see below consists of exercising our core muscles in order to achieve that flat stomach that we desire so much (either for a special day like a wedding, for the summer, or simply for yourself).

As we increase the strength and resistance of our core muscles, we will be able to increase the difficulty, first lifting the legs slightly (keeping the knees bent at 90º) and finally with the legs straight and stretched forward without touching the ground. If keeping the legs raised we are not able to support the curvature of the lumbar area, it means that we are not yet ready to do the exercise in this new position.

Exercise 1 - Simple abs

We will start by lying on the mat facing upwards (knees bent and feet separated at the waist). It is important to maintain the arch of the lumbar area as it activates our core muscles, otherwise we will be activating the glutes.
We will place our hands behind the head, and we will contract the central muscles as we lift the head and shoulders from the surface (as if we had a pencil under the rib and we had to squash it). We will expire to go up and inspire to go down.

We will do 20 repetitions to complete the exercise. In the last repetition, instead of going down, we will keep the muscles contracted and we will do small fast repetitions from this position (as in the video) without touching the ground. We will do another 20 repetitions in this position, and we will lower back to the starting position.

Exercise 2 - Oblique Crunches

We will start in the initial position of the previous exercise (lying down, looking up and with the hands behind the neck). As we expire, we will raise our head and shoulders (as in the previous exercise), but this time we will turn our torso to the side before descending and breathing in (without touching the ground with our head). The next time we go up, we will do it the same way, but this time turning to the other side. To complete the exercise we will do 20 repetitions.

As we strengthen the abdominal area over time and we notice that this exercise no longer costs us so much, we can lift our legs with our knees bent (90º) and do the exercise from this position. If keeping the legs raised we are not able to support the curvature of the lumbar area, it means that we are not yet ready to do the exercise in this position.

Exercise 3 - Crossed legs

We will start lying on the mat looking up and with the legs raised (knees bent 90%). Keeping the legs raised, we will breathe out to lift our head and shoulders off the ground, we will breathe in to maintain this position, and we will stretch one of the legs out as we flex the other and bring it towards us. We will alternate legs to go adding repetitions (keeping the head and shoulders raised at all times and a balanced breathing).

Exercise 4 - Circular Leg Movements

We will start lying on the mat looking up, with the arms resting on the ground in parallel with the body, and the legs raised (knees bent). First we will stretch one of the legs towards the ceiling (it is important that the leg is as straight as possible) and we will try to draw circles with our foot (5 turns in one direction and 5 in the opposite direction). Then we will repeat the exercise with the other leg.

Exercise 5 - Ankle touch

We will start lying on the mat looking up and with the legs bent (feet resting on the floor). We will first lift our head and shoulders off the ground as we expire. We will breathe in to maintain the posture, and we will stretch both arms on each side of the body. From this position, we will expire as we try to touch our right ankle with our right hand. We will breathe in to return to the straight position, and we will repeat the same exercise on the left side. We will complete 20 repetitions (10 on each side) to finish the exercise. It is important that we keep our core muscles contracted throughout the exercise so as not to lose balance.

Exercise 6 - Pilates abdominal exercise

We will start lying on the mat with the legs bent (feet resting on the ground), the head and shoulders slightly raised from the ground, and the arms stretched in parallel with the body but without touching the ground. The exercise will consist of maintaining this posture with the central muscles contracted for 100 seconds. As for breathing, we will breathe in for 5 seconds and expire for another 5 until we reach 100 seconds.

Exercise 7 - Sit-ups with twists

We will start sitting with the legs bent, the feet supported apart at the waist, and the arms extended forward with the hands together. As we expire, we will lower our torso backwards rolling down little by little and we will stop midway (back at 45º from the ground). We will breathe in to maintain the posture, and from this position we will turn the torso leading our arms to the right. From here we will return to the center and repeat on the other side. We will complete 20 repetitions to complete the exercise (10 on each side).

Keep reading:

  • 6 exercises to get strong and defined arms in no time
  • 11 exercises to get strong and defined legs in no time
  • 4 exercises to strengthen and define abs and glutes
  • 4 exercises to strengthen the ass and eliminate cellulite
  • Tips to lose weight


Video: Slim Thighs u0026 Legs Workout that WORKS. Burn Inner u0026 Outer Thighs Fat No Jumping (August 2022).