Exercises for a flat stomach at home

Flat stomach exercises are a way to tone and strengthen your muscles. Thanks to this, not only will the appearance improve but also the condition. Exercise combined with proper nutrition can bring about amazing changes. The effect can be seen in two weeks if you combine these two elements.

You don’t have to sign up for a gym. Exercises can be done at home. Moreover, they do not require special equipment.

These simple exercises will quickly make the stomach flat and strong and the figure slender. Strengthen the muscles of the hips and spine. Your posture will improve, and you will slouch less.

Why you need to do abdominal exercises

Many people dream of a flat stomach and a well-defined waist. Abdominal exercises not only help you look better but also affect your health.

Abdominal muscles, which include:

• rectus abdominis;
• transverse abdominal muscle;
• Internal and external oblique abdominal muscles

Responsible for stabilizing the entire body.

Besides:

• Support the spine;
• Participate in flexion and rotation of the body;
• Provide free movement;
• Hold internal organs in place.

Strong abdominal muscles help keep your spine straight, so you don’t slouch, and your back doesn’t hurt. They also take part in basic life activities such as speech.

Together with the diaphragm and pelvic muscles, they form the abdominal press, thanks to which you can defecate, breathe, give birth, or even cough. Training these muscles allows you to maintain the mobility of the whole body.

How to do exercises for a flat stomach – the rules

A flat stomach is the dream of every woman. The only way to get the expected results is through diet and exercise.

The abdominal muscles recover quickly so the exercises can be performed even 5-6 times a week. It should be remembered that they are also involved in other exercises. Therefore, it is easy to overdo it with training.

When doing exercises, it is worth remembering a simple rule: two classes per week are enough for beginners. Experienced can train 3-4 times a week.

The main thing is to realize that there are no magical, miraculous ways to achieve a flat stomach. It is worth going through the entire process of training and sculpting a figure. There is no substitute for the satisfaction of achieving a goal, and the effects are worth the sacrifice.

You can do it at any time of the day, but at most two hours after eating.

The best exercises for a flat stomach

Physical activity is needed every day. The World Health Organization (WHO) recommends moderate exercise for 150-300 minutes (2.5-5 hours) per week or 0.5-1 hour per day, five days per week.

Abdominal exercises can also be done daily, and the recommended minimum is 2-3 times a week.

Exercises for a flat stomach do not have to be difficult to bring results. The main thing is the right technique. Here are the best exercises for a flat stomach. Perform exercises alternately for 3-4 series, making a 20-30 second break between them.

Lifting the body from a prone position

It can be done at home. They do not require the use of any equipment and, in addition, quickly form the stomach. However, you need to follow the technique.

For proper execution, you should lie on your back, put your head on your hands and bend your knees.

The feet lie flat on the floor. Gently and slowly raise the torso with the help of the abdominal muscles. The chin should be pointing up.

Repeat the exercise for three sets of 15 reps.

Plank

Another exercise for a flat stomach that does not require additional equipment. The plank makes the deep muscles of the abdomen and back work and also strengthens the arms, legs, and spine.

Lie down on your stomach. Rest your body on your forearms and toes. Try to put the body in a straight line and hold it for a few seconds.

Set a certain amount of time that you can hold and gradually increase.

Lunges

This exercise will strengthen the muscles and tighten the buttocks and make the hips slender.

Put one leg forward at a distance of 0.5 m. Lowering, bend one knee at an angle of 90 degrees, and the other rests on the floor.

Return to starting position and repeat the exercise with the other leg.

Perform the exercise in three series of 15 repetitions.

Bike

Also a well-known exercise. You don’t need a bike to do it. It would be best to lay on the mat and alternately bend your knees, simulating cycling.

Scissors

Lie on your back. Raise straightened legs slightly off the floor and cross the right leg once over the left and once the left leg over the right leg.

Do 10-20 repetitions in 3-4 sets.

A set of exercises for a flat stomach at home

There are many effective recipes to remove the stomach. Exercise is also one of many panaceas. You need to add patience and perseverance to achieve your goal.

Each of the following exercises should be done for 25 seconds without a break between exercises.

1. Lie on your back. Standing up, try to reach your toes with your fingers. Keep your legs as straight as possible at the knees.
2. Lie on your back. The legs are straightened at the knees. Raise and draw a letter in the air that looks like a “W.”
3. Sit on the mat. Hands-on the floor behind your back. Legs are raised off the floor. The knees are bent. Straighten the legs at the knees, slightly tilting the torso back and bending the arms. Pull your knees up to your chest.
4. Lie down on your stomach. Arms and legs are straight; the forehead is turned to the floor. Raise both arms and both legs at the same time as high as possible.
5. Lie on your back. Hands behind your head. The knees are bent. Bend the left elbow towards the right knee while straightening the left knee. And so alternately. Keep your feet and head on the floor; do not pull your head towards your elbows.
6. Sit on the floor. The legs are straight; the body is slightly tilted back. Raise your left leg and try to touch it with your right hand. Repeat the exercise with the other leg.

A thin waist and no belly are the dreams of every woman. You can achieve this without exhausting yourself with workouts in the gym but by doing simple exercises at home.

Strong abdominal muscles make it easier to play sports and perform everyday activities, such as bending over or lifting weights, but not those in the gym.