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Top 5 Exercises For A Flat Stomach

How many of you want that?

We always want to know how to wash the stomach (especially women) and get a sexy looking line.

Even if it doesn’t work to reduce the position (for those of you who don’t know what that is, the theory is that you burn fat around the muscles you’re working on, for example, you burn arm fat with bicep curls and lower fat in ‘legs with calf raises. , unfortunately it doesn’t work) there are things you can do to improve the stomach area.

Many people believe that the way to get a six pack is to do sit ups after sitting. It takes about 250,000 calories to burn a pound of fat, so this method will last a long time!

In reality, the main way to get rid of your waist and stomach fat is in the kitchen but there are exercises you can do to give yourself a flat, athletic and sexy look.

So, here are the five best exercises for developing a good midsection:

1 HIIT – High intensity interval training

This is the biggest one for me. The amount of calories you burn doing HIIT compared to steady cardio is huge, and you’re done in half the time. This is an exercise routine that alternates between going at a high effort for short bursts and slowing down at a more moderate “rest” pace, for example, a 15-20 second burst followed by rest 30-40 seconds, then repeat. A typical session lasts 15-25 minutes depending on your fitness level.

The great thing about HIIT training is that you don’t just burn calories during exercise, you burn them after (up to 48 hours) and keep your metabolism up. A study at the University of Laval shows that HIIT helps subjects burn nine times more fat than those who trained the traditional way. In addition, doing HIIT can help maintain the muscle you already have, which is often lost with more intense activities.

2 The plank

This is my favorite exercise (I’m not crazy) and one that I use with my clients. I think the plank is one of the most effective abs exercises. The plank helps strengthen the abdominal muscles, but also works all the core muscles, back and hips.

It’s a simple exercise, (do it hurt people) where all you do is lie down on a mat sitting on the floor, palms flat on the floor. Lie on the floor, rise on the toes and sit on the elbows. Keep your back flat, in a straight line from head to heels. Tuck your hips in and lift your belly so your back doesn’t stick to the air or sag in the middle.

If you haven’t done a plank yet, try holding for 30 to 60 seconds, lower to your knees, rest for a minute and repeat 2-3 times.

3 bicycle or bicycle

This exercise is a great abdominal exercise that works the obliques (the side of the abs) and the rectus abdominus (the long flat muscle on the front of the abdomen – 6-pack portion ).

You fully release one leg while the other is bent and touch the elbow opposite the bent leg as if you were doing a crunch. Then you repeat it on the other side without resting (as if you were riding a bicycle) or lower your body so that every time you do it, your upper body is bent. Very tough. Use as large a range of motion as possible until you get tired and you can slow down the range of motion.

4 Fitness Ball Sit Ups

Sit ups on an exercise ball should take the pressure off your back and target your abs so the other muscles that usually come into play during sit ups are left alone. Regular sitting from the floor can cause back and neck discomfort and I never do this to my clients.

Lying on the ball, place it under the lower back. Cross your arms across your chest or place them behind your head. Engage your abs to lift your body off the ball, pulling the bottom of your ribcage down toward your hips. The idea is to roll the ball backwards as you bend so that your butt is close to the floor and then do the opposite on the other side. When you fold, don’t let the ball roll. Lower back down, tighten your abs, and repeat for 1-3 sets of 12-16 reps to start.

5 Hanging knee brace

The last exercise is hanging knee raises, this is my personal favorite and a great exercise for working the lower abs.

The only problem is that you need a chin up bar/smith machine/roman chair to perform them properly.

Hanging knee raises should be done slowly while hanging from the bar. Bring your knees up to your hips and then down and repeat. You should never move your legs out of position, the range of motion should be controlled and your abs should be tight throughout (ROM). The best way to do this is to keep your attention focused on your lower abs and make sure they are doing the work. If you still can’t support your own body weight, try this exercise lying on your back.

So there you have it, the top 5 exercises for a flat stomach.

Doing these exercises 2-3 times a week along with a clean and healthy eating program will be well on your way to that flat stomach.

Take good care of yourself,

Jamie Stedman

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