6 exercises for a flat stomach at home

6 exercises for a flat stomach at home
6 exercises for a flat stomach at home
Anonim

A flat stomach for the summer - a dream that is not unattainable. You need to know the best ab exercises you can do at home and you'll be ready to show off your abs at the beach. A slim waist isn't just important for confidence when you're in a swimsuit. Losing belly fat is essential for overall he alth. So, get to work with some of the most beneficial exercises for tight abs at home.

Abdominal presses

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You may hate them, but you can't live without them. Abdominal presses are an old tried and tested method for tightening the abdominal muscles and removing abdominal fat.Do 3 sets of 15 reps. It is important to stick your spine to the ground so that there is no empty space between it and the floor. This will activate the muscles properly and protect the lower back.

Crunch sit-ups

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This exercise builds on regular sit-ups by also focusing on the lateral abdominal muscles. With each push up and contraction of the abdominal muscles, twist your body to the side. For more difficulty, lift your knees off the floor.

Dumbbell Abdominal Press

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To add weight to sit-ups, introduce a dumbbell into the performance. Lie on your stomach. Straighten your legs up. With each torso lift, reach for the toes with the dumbbell. As you return to the floor, bring the dumbbell toward your chest. For more difficulty, hold the dumbbell with straight arms overhead.Do 3 sets of 15 reps.

Leg Lift

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Lifting the legs puts emphasis on the lower abdomen, where the most fat is concentrated, the most difficult to remove. Take a position for sit-ups, raise the head with hands on the back of the head. Lift your legs up. Begin to lift the pelvis, being careful not to brace and swing the legs. Use your abdominal muscles to lift your pelvis. That's how you make them work. Do 3 sets of 15 reps.

Plank

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Plank is a wonderful exercise for tightening the abdomen, but also all the rest of the muscles. Hold in plank position for 3 sets of 10 seconds. Gradually build up by adding more time to the exercise. You can perform it on your elbows or on your palms.

Side plank

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The side plank has great benefits for the abs, but it also adds tension to the lateral abs, which leads to progress in your performance. To perform a side plank, stand on your elbow, which should fall just below your shoulder. Extend your legs with the top leg covering the bottom. Hold this position for 10 seconds, increasing the time with each subsequent exercise. For more difficulty, move the pelvis up and down. This is how you tighten the muscles.

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