We have a list of effective flat stomach exercises for you. We believe that each of you already knows that weight loss is not only about exercising the abdominal muscles, but also about the overall diet and exercise of the whole body.
We answer important questions about weight loss. Instructions on how to calculate your basal metabolism and how to maintain your weight.
Super exercises not only at home, which are also suitable for beginners. A combination of exercises for the lower abdomen, oblique abdominal muscles, ie exercises for the hips – “handles of love” and front abdominal muscles, called six packs.
HOW TO BREATHE PROPERLY WHEN EXERCISING THE ABDOMEN?
Breath is the alpha omega of the whole exercise, thanks to the right breath, the abdominal muscles are connected as they should, and we can use it to support contraction and increase the effectiveness of the whole exercise. Remember that when shortening the abdominal muscles, there is always exhalation, thus maximizing muscle contraction. When performing endurance exercises, think of regular breathing without holding your breath.
You are lying on your back on a mat, you can put your hands under your butt. If the exercise is difficult for you, lean on your elbows. The legs are a few centimeters above the mat, stretched and alternately spread them out and cross them crosswise. Breathe regularly during exercise.
Lie on your back and put your hands behind your head. Raise your legs so that they are slightly bent at the knees. Then pull the right elbow to the left knee and then the left elbow to the right knee in alternating exhaled movements .
Lie on your back and lift your legs so that they are at right angles to your body. With the exhalation, you lift the upper half of your back and touch your thumbs (ankles) with your hands . We do not lay our head during the whole exercise, insert the chin into the neck and stretch behind the parietal bone, so you will not overload the cervical spine.
Lie on your back, knees bent on the mat. Inhale and exhale to your knees. With a breath, you slowly return to the pad. This exercise is really effective because all the abdominal muscles work, so it is essential to perform it smoothly without jerking.
The starting position is on the back. Your arms are slightly apart or tucked under your buttocks to support your lower back. Lift both feet a few inches from the floor and alternately kick your feet up and down.
Although it doesn’t seem like it, this exercise is as effective as the classic shortening for the straight abdominal muscle and the outer oblique muscle of the abdomen will be strengthened 130% percent more effectively. Place your forearms on the ground and lean on your toes. The body is like a board, we do not lift our heads up or down, stretch behind the parietal bone. Tighten the buttock and abdominal muscles and hold in position for a few seconds and think of regular breathing.
Lie on your mother’s yoga. Put your hands slightly under your buttocks and lift your legs up to make a right angle to your body. You lower your stretched legs and pull them back with your exhale, raising your pelvis. You can simplify the exercise by dropping only your legs up and down.
Sit on the floor, your feet are bent over the mat for an easier version, you can rest them on your heels. Lean back slightly with your back straight. Join the outstretched hands and the thoracic part of the spine together with the hands, we start to rotate with the exhalation to one side. With a breath we return to the center and with another exhalation we continue by rotating to the other side.
Lie on a mat, stretch your arms slightly apart, raise your legs so that your thighs and torso are at right angles, bend your knees. With the exhale, we let our feet run sideways, only as far as our backs allow, which must not come off the mat. With a touch back to the center.
Lie on your back, put your hands on your chest, stretch them out in front of you or put them behind your head (but don’t hold it with your hands). Bend your legs and rest them on the mat. Lift the chest and pull the body to the knees with oscillating movements with exhalation.