Flat stomach – Do you want a slim and toned abdominal with nicely defined muscles? We will show you which exercises are particularly effective and what you should definitely pay attention to.
Table of Contents
Flat Stomach: These 3 Exercises Are Really Effective!
1st Exercise: Abdomen Drawn In
Get on all fours.
Breathe in slowly finished your nose and pull your stomach in as much as possible. Keep the abdomen tucked in at the indicated times (depending on the level). To repeat.
Beginner: 3 sets of 5 x 5 second holds and 90 second rests.
Intermediate: 4 sets of 6 x 6 second holds and 90 second rests.
Advanced: 5 sets of 8 x 6-second holds and 60-second rests.
2. Exercise: Crunches With Chair
lie on your spinal The legs are bent at a 90 degree angle and the heels are placed on a chair. The hands lightly touch the temples.
Tighten your stomach, breathe in and curl up your torso. Return to the starting position by slowly rolling your torso back down, vertebra by vertebra. Exhale as you lie down.
Beginner: 3 sets of 20 repetitions with 90 seconds rest.
Advanced: 4 sets of 30 repetitions with 60 seconds rest.
Advanced: 5 sets of 40 repetitions with 45 seconds rest.
3. Exercise: Inclined Sit-Ups
lie on your backbone The left leg is raised, the right leg is placed with the ankle on the left knee. Place your left hand on your left temple and at the same time take your right hand on your right hip.
Tighten your stomach and breathe in. Increase your torso off the floor and bring your left elbow to your right knee. Exhale. Back to the starting position. Repeat the workout on the left side and then do the same with the right side.
Beginner: 3 sets of 10 repetitions each left and right, 90 seconds of rest.
Intermediate: 4 sets of 15 reps left and right, rest 75 seconds.
Advanced: 5 sets of 20 reps left and right, rest 45 seconds.
Flat Stomach: Posture Is Also Important
An upright posture is not only important for a healthy back, but also for a flat stomach. A hunched posture promotes reduction of the abdominal muscles and the accumulation of fat.
Your back should always be conventional when sitting or standing. To do this, the shoulders are pulled back so that the chest opens. When standing, the gluteal muscles are also tightened.
Sports such as yoga, Pilates or gymnastics support and promote an upright posture. In addition to endurance sports, we must do it regularly if we have problems with our posture.
If you stretch your body regularly, you’ll have fewer problems with your back and stay straighter. In the morning after getting up, during the day and in the evening from time to time insert a small stretching unit and stretch your whole body towards the sky.