At Home Flat Tummy Workouts. Do you want to lose weight or slim down your figure? Star Coach Jackie Warner presents the top 6 most effective exercises for a flat, firm stomach.
The best exercises for a flat, firm stomach
At Home Flat Tummy Workouts ” Because the abdominals support the body, it’s important that the abdominal strap muscles are firm, ” said Jackie Warner, who agreed to demonstrate his favorite exercises for readers of Plaisirs magazine. Health. It is living proof that they are effective: look at this size!
The six exercises target the muscles of the abdominal strap including the Right abdomen, the Small and the Large oblique, the Transverse, and the Erector of the spine in the lower back. Some will help you firm your arms and legs.
Equipment: a mattress, a large towel, and a dumbbell from 1.3 to 3.6 kg, depending on your shape. For beginners, start without dumbbells.
Warming up the abdominals: stand upright, feet shoulder-width apart and knees slightly bent. Place the arms in the boxer position: the elbows are glued to the ribs, and the fists closed at shoulder height. Launch the right arm diagonally in front of you to reach an imaginary target to the left, and continue for a few minutes alternating the arms. “It’s a good way to feel the muscles you’re going to work on,” says Jackie Warner.
Stretch to return to calm . Finish this exercise with five minutes of abdominal stretching. In the extended position on the back, bring the knees to the chest and then send them to the right side by extending the arms on the left side at shoulder height. Hold the position and change sides. Repeat.
1. To obtain a flat stomach, the rotation of the trunk
A. While standing, feet apart at hip width, hold the dumbbell in both hands in front of you. Bend your legs, keeping your back and pelvis straight.
B. Slightly round your back and move the dumbbell to the right and pulling back the right elbow. The pelvis faces forward and takes care not to execute the rotation with the legs.
C. Now turn to the left, moving back the left elbow. Repeat the rotation from right to left, in a slow and controlled movement. Make 10 rotations on each side, 20 repetitions in total.
2. The front slit for a flat stomach
A. While standing, feet together, hold the dumbbell in front of you with both hands. Send the left foot back to the lunge position. Lift your forearm to bring the dumbbell to your forehead, keeping your elbows steady in front of you.
B. Round your back by moving your head and elbows toward your right knee, without moving your arms. Make sure you tighten your abs every time you move forward.
C . Straighten the trunk in the initial position. Do 20 reps, change legs, and do 20 more reps.
3. The front kick for a firm stomach
A. While standing, feet together, hold the dumbbell in front of you with both hands. Extend your arms up.
B. Lower your arms and dumbbell to shoulder height by lifting your right leg straight in front of you. The leg may be slightly bent; try to touch your shin with your hands. Slightly round your back and contract your abs.
C. Bring the arms extended upward by lowering the right leg to the ground. Change legs. Lower your arms and dumbbell to shoulder height by lifting your left leg straight in front of you. Try to touch your shin with your hands. Keep a steady pace and do 40 kicks, 20 on each side.
4. Lateral flexion of the trunk
A. While standing, feet apart hip-width apart, hold the dumbbell in your right hand, arms straight down, to the side. Place the left hand at the nape of the neck, the elbow on the outside, and hold the position. Lower the right hand along the right leg to the knee.
B. Then forcefully extend your right arm by pushing the dumbbell up. At the same time, extend your left arm along your left leg.
C. Repeat 20 times and do the same on the other side.
5. Hip rotation in plank position
A. Lie face down on the ground and rest on the forearms and toes, elbows under the shoulders. The body is straight and the pelvis is not raised. Contract the small oblique by returning the belly.
B. Tilt the left hip towards the ground, hold the position for one second and return to the starting position.
C. Tilt the right hip towards the floor. Repeat this rotational movement 10 times on each side, for a total of 20 repetitions.
6. Hip rotation and rolled shoulders for a flat, firm stomach
A. Lie on your back on the floor, holding the dumbbell between your bent knees. Place your hands at the nape of the neck with your elbows apart. Raise the knees to place the shins in a position parallel to the floor and contract the abs.
B. Turn your thighs and knees to the left; lifting the right shoulder, push the right elbow towards the knees, keeping the left elbow on the floor.
C. To complete the movement, return to the starting position. Repeat 20 times and change sides.
You will like also: Isolation Period:5 best tips for lose the weight