Saying goodbye to your belly is not as difficult as you might think, the proof is that with a minimum of 15 minutes of targeted training and good food hygiene, you can firm up your belly within a few weeks!
To do this, we will list a series of 10 flat stomach exercises to do at home or in the gym. But first, let’s take a look at the food situation.
What do you have to eat to have a flat stomach?
We will not lie to you; the exercises are not enough to strengthen your stomach. A balanced diet is necessary to help your metabolism to better digest food and burn fat.
Contrary to popular belief, you should not eat less to have a flat stomach, but rather eat better. These foods must necessarily be low in calories and, at the same time, highly nutritious to provide the nutrients your body needs.
10 effective exercises for a flat stomach
To tone your abs and build a nice flat stomach, it is necessary to combine sheathing and abdominal exercises. Contrary to popular belief, abdominal exercises alone do not allow you to dig into your stomach but still have the advantage of building a balanced body, strengthening your stomach and thus effectively maintaining your back. On the other hand, the various sheathing techniques mobilize the deep muscles, which significantly help to dig the belly, in a fast, optimal and efficient way!
No need to sweat a lot so to build a flat stomach. We will look at this in more detail:
5 Sheathing exercises, the famous sheathing!
The purpose of the sheathing is to maintain a continuous tension of the muscles that allow the body to stabilize. In addition to providing a firmer stomach, this exercise helps prevent injuries in the lumbar region and back pain.
1- Effective exercise for a flat stomach- Stretched arms and legs
Lie on the ground, with your legs stretched and your arms also stretched over your head.
Start by contracting your abs to raise your arms and legs to form a bow.
Stay in this position for at least 10 seconds before returning to your initial position.
2- Frontal sheathing – The basis of exercises for a flat stomach
This is undoubtedly the best exercise for a flat stomach! The purpose of this exercise is to strengthen the muscles of the abdominal belt.
To start, lie on your stomach, then lean on your forearms and toes.
Your body should stay straight without shaking.
Hold this position for at least 20 seconds.
3- Side cladding – Not to be neglected
Lie on your side and try to stay on your forearms and ankles for at least 20 seconds. Your hips should be aligned on your shoulders. Your buttocks must not touch the ground.
Repeat the same exercise by changing position.
4- Leg extension
This exercise targets both the abs and buttocks. To start with, put
you on all fours. Toe to toe, stretch one leg back as far as possible, exhale, and hold this position for at least 10 seconds. Breathe in as you return to the starting position.
5- Vaccum: Hyporsive breathing
This is the easiest flat stomach exercise to do in this series. Preferably, lie on your back, legs bent and arms crossed. Breathe in slowly and deeply to pull your stomach in and stay in this position for a few seconds.
Then exhale while retracting the belly and stay in the sheathing position for at least 10 seconds.
You can also do this exercise standing or sitting on a chair.
Here are two beginner programs to do at home:
– Vacuum: 4 repetitions of 10 seconds / Rest 10 seconds
– Front cladding: 4 repetitions of 10 seconds / Rest 10 seconds Side cladding: 4 repetitions of 10 seconds on each side / Rest 10 seconds
– Duration of the weight training program: 10 minutes
– Front cladding: 4 repetitions of 20 seconds / Rest 20 seconds
– Gainagelateral: 4 repetitions of 20 seconds / Rest 20 seconds
– Leg extension with opposite arm extended: 4 repetitions of 10 seconds/ Rest 10 seconds
– Program duration: 15 minutes
5 Exercises for abs
For this second category of weight training exercises, we will present you with movements that will help build your abdominal muscles.
Be careful not to repeat too many repetitions for this category of exercise at the risk of taking a little muscle volume in the superficial abdominals.
Lie on your back, with your hands behind your head and raised calves at a right angle to your thighs.
While keeping your eyes on the ceiling, contract your abdominals to lift your chest and then return to the starting position. You can slightly roll up your back during the movement.
Make two series of 20 movements.
The objective of this exercise is to strengthen the obliques and the abdominal belt.
Lie on your back and put your hands under your buttocks to support your back if you prefer.
Stretch your legs so that they are at a right angle to the pelvis.
Gently lift the latter off by bringing your knees towards your chest as you exhale.
Then return to the initial position without relaxing your abs.
Make two series of 10 movements.
This exercise is identical to the classic crunch exercise except that you must rotate your chest slightly to the left and then to the right when you raise your bust.
Another technique: when rotating the bust, bring the left elbow near the right knee, and vice versa. It is not necessary to touch the knees.
The aesthetics of the abdominal belt is closely linked to the obliques that give the belly its athletic shape.
4-Crunch with legs and arms stretched
Stand on the ground with your legs and arms stretched vertically. Unbend your chest to try to bring your arms back to your feet. Then return to the starting position by braking your descent.
This exercise requires a little more experience than previous ones. If you have any difficulties, do two sets of six repetitions to start before increasing the number of reps.
5-Twisting of a lying pool
Lie on your back and extend your arms to each side. As you exhale, take off your legs, making sure to keep your knees bent, then, by twisting the pelvis, bring your feet back to the right and then to the left.
Do not work both sides simultaneously
Tips & Advice
To lose stomach, it is recommended, in parallel with these exercises, to practice a calorie-burning sport such as skipping rope or cardio to activate your metabolism and also to use a fat burner to increase the destocking of fat reserves. Remember to stretch at the end of your exercises.