6 abdominal exercises that will give you a flat stomach

Muscles Sit-ins They play a crucial role in stabilizing the body, maintaining good posture, and protecting internal organs. Strengthening this area is essential not only for physical appearance, but also for body function.

Getting a well-defined stomach goes beyond simple exercises. It involves a combination of strength training, cardiovascular exercise and a balanced diet. Belly fat is particularly resistant and requires an integrated effort to reduce it.. However, with dedication and consistency, it is possible to achieve significant results.

Abdominal exercise routine

The heating

Before starting an abdominal exercise routine, it is necessary to warm up to prepare your muscles and prevent injuries. Warming suggestions:

– Walking or light jogging: 5 minutes
-Dynamic stretches: 2 minutes

exercises

1. Traditional sit-in

benefits: Focuses on the rectus abdominis, strengthening the central area.

to implement:

– Lie on your back with your knees bent and your feet flat on the floor.
– Place your hands behind your head or crossed over your chest.
– Raise the upper body towards the knees, while contracting the abdomen.
– Return to the starting position slowly.

Groups and actors: 3 sets of 15 repetitions

Learn about the best exercises for your cholesterol, glucose, and triglyceride levels

2. Plank

benefits: It works the entire core, including your abs, back, and shoulders.

to implement:

– Lie on your stomach and support yourself on your forearms and toes.
– Keep your body in a straight line from head to heels.
– Tighten your stomach and maintain your posture.

Duration: 3 sets of 30-60 seconds

3. Reverse crisis

benefits: Focuses on the lower abdominal muscles.

to implement:

– Lie on your back with your legs extended and arms at your sides.
-Lift your legs together until your hips are off the floor.
– Slowly lower your legs without touching the floor.

Groups and actors: 3 sets of 15 repetitions

4. Bike

benefits: It works on the rectus and oblique abdominal muscles.

to implement:

– Lie on your back with your hands behind your head.
– Raise your legs and pedal, touching the elbow opposite the raised knee.
– Switching sides in a continuous movement.

Groups and actors: 3 sets of 20 repetitions

5. Side plank

benefits: Strengthens obliques and improves core stability.

to implement:

– Lie on your side and support yourself with your forearm and the side of your foot.
– Raise your hips, keeping your body in a straight line.
– Hold the position.

Duration: 3 sets of 30 seconds on each side

6. Mountain climbers

benefits: It combines strength and cardio exercises, working the abdominal muscles and increasing the heart rate.

to implement:

– Start in a high plank position.
Bring one knee toward your chest and then quickly change legs, simulating running in place.

Groups and actors: 3 sets of 20 repetitions for each leg

Always remember to consult your healthcare professional or personal trainer before starting any new exercise program, especially if you have underlying health conditions.