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Of course, the most effective way to get a flat stomach is to lose weight. But fat can be both distributed and lost unevenly. It often turns out that the stomach, sides, and thighs are the most problematic areas. Especially after pregnancy, regaining a flat, toned stomach can be quite difficult. Exercise is a great addition to any diet.
Crunches
This exercise puts maximum stress on the rectus abs muscle.
- Lie on your back and press your lower back to the floor.
- You can also bend your knees and raise your legs so that your thighs are perpendicular to the floor and the angle between your thigh and shin is 90 degrees.
- Gently clasp your hands behind your head, straighten your elbows. Do not clench your fingers forcefully or try to press your elbows to your head.
- As you exhale, begin to twist the upper body, aiming your chin towards the pubic bone, consistently lifting your head, neck and shoulders from the floor, without lifting your shoulder blades. At the top point, take a short pause of 1-2 seconds and, while inhaling, return to the starting position.
- Make sure to keep your chin up and don’t press it against your neck. Imagine that you have an apple jammed there.
Repeat 15-25 times.
Oblique crunches “knee-elbow”
An ideal exercise that works all the abdominal muscles.
- Stay in a prone position with your hands behind your head.
- Spread your elbows to the sides. Don’t press them to your head.
- Lower your legs to the floor and move them towards your buttocks so that the angle between your thighs and shins is about 60 degrees.
- As you exhale, begin to twist the upper body, aiming your chin towards the pubic bone, consistently lifting your head, neck, and shoulders from the floor, without lifting your shoulder blades. Pause at the top point and then perform twists alternately – right elbow to the left leg, left elbow to the right.
- As with crunches, do not allow your chin to be pressed into your neck.
Repeat 10-15 times on each side.
Reverse crunches
This exercise puts intense stress on the abs and helps get rid of a protruding tummy.
- Maintain the starting position of the previous exercise: on your back, knees bent and moved towards your buttocks at an angle of 60 degrees.
- Stretch your arms along your body.
- Lift your hips and pelvis off the floor, reaching your knees toward your chest. At the top point, take a short pause of 1-2 seconds, but do not try to touch your head with your feet. Smoothly return to the starting position.
Repeat 15 times.
Fold
A difficult but effective exercise for the abdominal muscles. Perform it with caution, carefully monitoring your technique and lying on a soft mat.
- Remaining on your back, extend your legs.
- Straighten your arms and place them behind your head as if you are preparing to dive into a pool.
- Raise your upper and lower body so that your body forms a “V”, folded like a book.
Repeat 10 times.
Leg Raising
Another great exercise for the abdominal muscles.
- Lie on your back and stretch your legs.
- Place your hands next to your buttocks, palms down.
- As you exhale, raise your legs until they are perpendicular to the floor.
- Stay in this position for 1-2 seconds, then while inhaling, slowly lower your legs, but do not touch the floor.
- Pause for 1-2 seconds, then raise your legs up again.
Repeat 15 times.
During this exercise, try not to jerk or move too quickly. Perform the exercise slowly, this will not only help protect you from injury, but also achieve greater results due to longer muscle tension. If you have lower back injuries, treat this exercise with caution.
Scissors
- Lie on your back and place your palms under your buttocks.
- Raise your straight legs a few centimeters from the floor.
- Smoothly move your legs in a criss-cross manner as you exit.
Do 3 sets of 10 movements
You can not count the number of movements performed, but perform the exercise for as long as you can, for a while. Set a timer and try to last longer each time.
Swing your legs
Perfect as a finishing exercise.
- Stay in the starting position of the previous exercise.
- Lift your legs 20 centimeters from the floor and lock in this position.
- As you exhale, alternately swing your legs up, as if you were swimming.
All the exercises described above can be used as an independent training program if your goal is only the abs, but they can also be included in a general workout for all muscle groups. Perform this complex three times a week, it will not take much of your time and will fit perfectly into any daily routine.
Keep in mind that abs take time and hard work. It is not enough to work out for one day or do a couple of exercises and wait for the result. Remember to make your workouts challenging. Add more reps, do more sets, or lift weights by holding a dumbbell behind your head or attaching weights to your ankles, and the results will follow.
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