6 exercises for a flat stomach

2023-11-07 06:04:03

Some instructions to follow to the letter

In itself, this challenge is rather simple. In truth, the most complicated thing is getting started! So, overcome your laziness, don’t be afraid to move and give yourself a few minutes every day to work on your abs. Of course, it will take a little effort, but the satisfaction will be there. After 4 weeks (and even as the days go by!), you will notice a visible positive change in your stomach. Believe us, it’s worth it!

1. First of all, you must perform these 6 exercises in a row without taking a break between each of them. If you want this physical routine to bear fruit, you will have to repeat 3 sets of all the exercises. At this time you will be allowed to take breaks, but not more than 2 minutes.
2. In terms of frequency, the exercises must be practiced three days in a row (for example, Monday, Tuesday and Wednesday). You are given a break the following day, in this case Thursday. Return to your routine Friday and Saturday. Then rest once more on Sunday. And so on. Rest assured, you will quickly get used to this rhythm. But we are counting on you not to deviate from it!
3. So, you understand, your training must always start on Monday. Thursday and Sunday will be your days off.
4. Along with these exercises, you should also do cardio training. Your choice: running, jogging or simple walking. Allow approximately 30 to 60 minutes each day.
5. Obviously, it makes sense, your diet will also need to be changed. On the plate, during these 4 weeks, you must ban all fatty and rich products such as bread, pasta or sugar. Focus more on poultry, fish, wholemeal bread, fruits and vegetables. Finally, from time to time, you can allow yourself some foods such as nuts, fat-free meats, eggs and dairy products.

We agree: you will have to make compromises and follow this diet to the letter for the next four weeks. It’s up to you and your will. Because, if you make a few deviations, you will not obtain the expected results. On the other hand, if you are determined to lose belly fat and you do everything possible to achieve it, you will feel a clear difference at the end of the fourth week.

Noticed : You may probably feel some burning in your muscles for the first few days. Don’t worry, it’s normal, it’s even a sign that you’re on the right track! Above all, keep going, don’t give up and don’t give up on such a good path. By continuing your efforts, you will achieve your goal brilliantly.

6 abdominal exercises to lose belly fat

Now let’s get to the heart of the matter! Here is the training to follow during the next month to melt abdominal fat.

Reverse crunch

Reverse crunch – Source: spm

Unlike the “classic crunch” which brings the bust up towards the knees, the “reverse crunch” consists of bringing the knees towards the chest to work the abdominals.

1. Start this exercise by lying on your back.
2. Place your hands face down on the floor. Your legs should be kept in a vertical position and perpendicular to the ground throughout the exercise.
3. Lift your hips off the floor and bring them toward your chest. As you do this, make sure to keep your legs in a straight position.
4. Pause for 2 seconds, lower your hips until they touch the floor.
5. Repeat this exercise 3 times, taking slight breaks between the different sets.

Scissors exercise

Scissors exercise – Source: spm

This is a relevant exercise to target the lower part of your abs.

1. To begin, lie with your back on the floor. Place your arms alongside your body, making sure your back is still.
2. Next, lift your shoulders off the floor and make sure your legs are off the floor (they should be slightly elevated a few inches).
3. Raise one leg pointing it toward the ceiling. Then do the same with the other leg. Do the scissors exercise by repeating this movement around twenty times.
4. Repeat this exercise 3 times, taking slight breaks between the different sets.

Elbow-knee crossed

Crossed elbow-knee – Source: spm

This is an exercise that targets the side abs and helps you lose weight in general. It is particularly effective for slimming the stomach and melting fat!

1. First, lie on the floor with your face facing the ceiling. Place your hands behind your head and bend your knees.
2. You must place your left ankle on your right knee and perform a movement bringing the left knee towards the right elbow.
3. This is when your body makes a slight contraction. Then throughout the exercise, contract your abdominals and try to stay in this position for several seconds.
4. Then lie down on the floor and remember to breathe well.
5. You must repeat the exercise for 30 seconds, before switching sides.
6. Repeat the same movements with the opposite leg for another 30 seconds.
7. Repeat this exercise 3 times, taking slight breaks between the different sets.

Trunk: diagonal plank

Diagonal board – Source: spm

Here, the diagonal plank is actually a more intense version of the basic plank.

1. Place your body in a full plank position, that is, on all fours. Your body should be in a straight line from your toes to your head.
2. The distance between your feet should be similar to that between your shoulders.
3. Perform a movement by lifting your right arm and left leg at the same time.
4. You should try to stay in this position for two seconds, then you can return your body to the starting position.
5. Then change sides and repeat the same movements with the opposite leg.
6. Repeat this exercise 3 times, taking slight breaks between the different sets.

Russian twist or “Russian twist”

Torsion russe – Source : spm

Known for strengthening the abdominal muscles, this exercise is great for toning the rotator muscles (hips, back, trunk, shoulders). Twisting movements are excellent for firming the abdomen.

1. Lie on your back on the floor, extending your arms above your chest as far as possible.
2. Then bring them together and make a movement lifting your back off the floor.
3. Do the same with the legs and, in order to balance the whole body, use your glutes.
4. So, throughout the performance, your back should be in a straight position and your knees slightly bent. Start rotating your body.
5. Now bring your arms to one side of your body. Then return to the initial position. After that, you need to rotate the whole body to the opposite side.
6. Repeat this exercise 3 times, taking slight breaks between the different sets.

Mountain climber (exercise for mountaineers)

Le mountain climber – Source : spm

Come on, final stretch! You’re going to suffer a little longer, but remember that it’s for a good cause, so don’t throw in the towel. This ultimate exercise is very intensive and will surely make you sweat a lot. You should perform the movements as quickly as possible, in order to increase your heart rate. And, you will also need to do as many repetitions as possible during a one-minute period.

1. Place your body in a full plank position. Your arms should be extended under your shoulders and your entire body should form a straight line from your toes to your head.
2. Next, you need to perform a movement by raising the right knee towards the left elbow, then lowering the leg and lifting the left knee towards the right elbow.
3. You need to repeat the changes as quickly as possible. Yes, it’s very physical, but this exercise is fantastic for helping you burn fat faster.
4. Repeat this exercise 3 times, taking slight breaks between the different sets.

What is the best sport to have a flat stomach?

Do you dream of having a wasp waist and a firm flat stomach? There is no mystery: it is necessary to combine these abdominal exercises with regular physical activity. It is the best way to increase muscle mass and promote fat loss. And, of course, you must also focus on a healthier and more balanced diet, rich in fiber, proteins and vitamins.

Here are the most recommended activities to refine and firm the stomach:

Bike

To work both your legs and your stomach, there’s nothing like cycling. This cardio activity is super effective for burning fat. By practicing this sport regularly, you will be able to maintain a healthy lifestyle. Yes, you just need to get on your bike frequently to banish fat and gain muscle mass!

Running

Likewise, running is an ideal sport for working the abdominal core, but also firming the thighs and pelvis. As a bonus, it is a good sporting activity for overweight people who are looking to adopt good habits.

Swimming

Finally, swimming is often considered the most complete sporting activity in terms of body work. It doesn’t matter the abs, hips or legs, it’s the whole body that works and benefits from an intense effort to burn fat. And to top it all off, this cardio activity strengthens the lungs and heart through breathing.

Impact of stress and sleep on abdominal fat

Many people don’t realize it, but fat stored in the belly is often caused by stress. Yes, combined with the impact of hormones, this scourge affects our abdomen much more than we imagine. Did you know that stress triggers cortisol in the body? Certainly, this hormone is essential for the proper functioning of the body, since it helps to control blood sugar, regulate metabolism and even reduce inflammation. But, when cortisol is produced in excess, it has harmful effects, disrupting sleep and promoting weight gain.

How to manage stress and improve sleep?

Here are 3 tips to follow:

Play sports

Exercise has many mental and physical benefits. It reduces your body’s stress hormones and increases the production of endorphins. Additionally, it reduces the negative side effects of stress, including abdominal fat.

Eat correctly

A healthy, balanced diet is one of the best ways to combat stress and belly fat. As much as possible, include plenty of fruits, vegetables and whole grains in your daily meals.

Get enough sleep

Make sure you establish a strict bedtime routine and follow it religiously.

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