Exercises for a flat stomach and belly muscles accelerate slimming and the effect of any slimming diet. Thanks to the abdominal exercises, you will get a slim waist and get rid of the sides as well. Learn about exercises that will effectively remove the sides and help you get a flat stomach.

Exercises for a flat stomach and bellyinvolve stretchingall abdominal muscles , which causes them to increase while burning fat. The basic principle of abdominal exercises is to exhale when you exert yourself and inhale when you come back to the starting position. Exercising with the apnea will have no effect, because then you are working not with your muscles, but with your joints. For effective abdominal exercises, you need to do 3-4 sets a day, starting with 12 repetitions and gradually increasing their number to 30.

Find out what exercises to use, how often and how to combine them with your diet to get a flat, contoured stomach in no time.

Exercises for a flat stomach - strengthening exercises

The following exercises are designed to strengthen the abdominal muscles and achieve a nice shape. They contribute to fat burning to a very small extent - that's what cardio training is for, which must be performed together with the given exercises. This combination guarantees the best results in a short time.

1. Exercises for a flat stomach: Lateral Flexing

This abdominal exercise strengthens your oblique muscles. How to do them? Lying on your back, bend your knees at a right angle and tilt your legs as far to the right as possible, resting your feet on the floor. Flex your stomach and bend to your left side as you exhale, keeping your legs in the same position. Return to the starting position while inhaling. Repeat 12 times and perform the exercise with your legs tilted in the opposite direction.

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2. Exercises for a flat stomach and belly: not only traditional crunches

Lie down on the floor, bend your legs at the knees, place your hands on the back of your neck, spread your elbows wide, breathe in, raise your head slightly on the exhale, while flexing your abdominal muscles (you train the rectus abdominis muscle). Exercise daily, doing 3-4 sets of 10 repetitions.

This basic exercise can be modified, e.g. floathead with a twisting motion towards the knee (you strengthen the oblique muscles of the abdomen). Also train the lower section of the rectus muscle - do the so-called Inverted Crunches: Lying on your back, raise your straight legs vertically and lift your hips off the floor.

3. Exercises for a flat stomach and sides: lowering straight legs

Lying on your back, raise both legs straight up and squeeze the ball between your feet. Fold your bent arms behind your head and lift your torso off the floor. Slightly bend the straightened legs towards the floor keeping the lumbar spine glued to the floor.

4. Exercises for a flat stomach and sides: contracting the abdominal muscles while sitting down

Sitting in the support, bend your legs at the knees and squeeze a small ball between your feet. Bring your knees up to your chest and return to the starting position.

Simple exercises for a flat stomach

If you have little time on a daily basis, all you need to do is do 5 simple abs exercises that will take you no more than 15 minutes a day. One of them is a bicycle - it's done in a lying position, with your legs bent upwards. With the abdominal muscles tense, you should reach the opposite knee 3 times alternately.

This exercise is simple but very versatile because it allows you to strengthen all the muscles around the waist at the same time. You can find more similar exercises below.

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Exercises for a flat stomach and sides: how to reveal the abdominal muscles?

To reveal the abdominal muscles painstakingly carved during exercise, aerobic training is essential, performed at a moderate pace, systematically 3-5 times a week for at least 40-60 minutes. This can be cycling, brisk walking in the field, training on a stepper or treadmill, inline skating or swimming. The important thing is to do it at the right intensity for you. Afterwards, it is a good idea to do some stretching exercises and move on to strengthening exercises.

Effective training for a flat stomach

The exercises listed above strengthen the abdominal muscles, but do not burn fat. And the main problem for people who complain of a protruding belly is the excess fat around the waist. To lose it, you need to combine abdominal strengthening exercises with training to accelerate your metabolism. Which training is best for this purpose?

Fat burning gives very good results - a set of exercises designed especially for people who are slimming. It consists of very quick short circuits that speed up the pulse and at the same time sculpt the abdomen.

Amazing effects inburning fat from the abdomen is also possible thanks to interval training, which consists in intertwining moderate cardio exercises with effort of maximum intensity at the level of 80-90% of HRmax. A special type of interval is the Tabata protocol, which is an express, 4-minute metabolic training.

To join it, you need to be in a fairly good condition, so beginners should choose a slightly simpler training on a bike or stepper (you can also use cardio training devices available in gyms). If you want to exercise at home and you don't have any special equipment, a simple jump rope or stairs is enough (climbing stairs is tiring, but it burns up to 900 kcal per hour!).

Worth knowing

Aerobic 6 Weider and the 300 sit-ups program - are they effective?

Crunches are considered to be one of the most effective abdominal exercises. No wonder that at least several training programs were invented on its basis, including the very popular aerobic 6 Weider and the 300 sit-ups program. Both of them consist in making a lot of short circuits every day (usually several dozen or even several hundred). However, will such a training regimen get rid of the protruding belly and sides?

The answer is no. These training programs, although attractive (after all, who wouldn't want to do 300 sit-ups in one day?), Have a very limited effect on the abdominal muscles. They only strengthen the rectal muscles, and for the stomach to really become flat, you also need to strengthen the oblique and transverse muscles.

Besides, A6W and 300 sit-ups require several dozen repetitions a day, and performing this exercise so often puts a lot of strain on the cervical spine. So there is a high probability that by using these workouts you will not burn calories, but you will strain your neck and you will get back pain.

Exercise for a flat stomach - how often do you exercise?

You already know which exercises and workouts are most effective in reducing belly fat, so all you need to do is decide how often to do them.

Repeat the strengthening exercise 3 times a week, but never day after day (you must keep a 24-hour break for muscle regeneration). Do moderate-intensity cardio training on other days 2-3 times a week. More exhausting, such as tabata, once to twice a week maximum.

Remember that aerobic exercise should last at least half an hour (preferably 40-60 minutes), because fat burning begins only after 20 minutes. To get the maximum benefit from your training, keep your heart rate under control - it should be 60-70% of your maximum heart rate (HRmax).

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Flat stomach training plan

An example training plan for a flat stomach might look like this:

Mondaystrengthening exercises for a flat stomach
Tuesdaymoderate cardio training (bike, stepper, jump rope etc.)
Wednesdaysimple exercises for a flat stomach
thursdaybreak
Fridaystrengthening exercises for a flat stomach
Saturdayinterval training or fat burning
Sundaybreak

Some people have problems with motivation even despite the planned training plan - if you are one of them, try to take on a flat stomach challenge. The rules are simple: you have 30 days of training ahead of you, each with a certain number of sit-ups in different variants. Such a training plan is simpler, more transparent and better mobilizes to training, because it sets a clearly defined goal.

Diet for a flat stomach

Exercise is very important in achieving a lean stomach, but in fact, your diet is critical to your weight loss process. Therefore, exercise must be accompanied by a reduction in the caloric content of the food consumed - otherwise, the waist circumference, even during the most exhausting workouts, will not decrease.

It's best if you use a ready-made menu for a flat stomach. Remember, however, that daily exercise increases your body's need for protein and carbohydrates, so eat a recovery meal after each workout. Natural yoghurt with the addition of oatmeal and dried fruits will be the best for people who want to throw off the donut. Yoghurt contains beneficial bacteria that, when it enters the digestive tract, improve the intestinal motility and thus prevent gas from bloating. Oatmeal, dried fruit and nuts are rich in fiber, which allows you to get rid of harmful waste products faster. In addition, they contain essential omega-3 fatty acids and complex and simple carbohydrates that help rebuild energy reserves in the muscles.

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Also eliminate itsweets, fatty foods, s alty snacks and sweet carbonated drinks from your menu. It is they that cause the fat tissue to accumulate around the abdomen. In addition, excessive sugar consumption leads to the multiplication of candida albicans in the digestive system - they are needed in small amounts to digest carbohydrates, but eating sweets causes their number to increase in an uncontrolled way. This in turn leads to constipation, gas, and excessive gas production, which translates into a protruding belly effect.

Errors in exercises for a flat stomach

The last thing you need to remember is to avoid the most common mistakes in belly exercises. The basic mistake that most beginners make is the use of too monotonous exercises that constantly engage the same muscle groups. Often, after choosing a specific training plan, we stick to it for the next few months without making any changes. This is a huge mistake - first, because muscles need new stimuli to grow all the time, so they have to be stimulated in many ways. Secondly, the muscles get used to the effort, so you need to increase the number of repetitions (or series) every 2 weeks to make them stronger.

Exercises for a flat stomach with Natalia Jakuła

Source: TVN Meteo Active / x-news

Source: TVN Meteo Active / x-news

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