Abdominal relaxation, love handles: discover these 5 flat stomach exercises to do at home to lose belly.
Having a flat stomach is the dream of many of us. You have to adopt a healthy lifestyle and exercise regularly in order to get rid of bulges and display concrete abs. There is a piece of Good news, for that, you do not have to go to the gym to sweat. In the comfort of your living room, with little or no equipment, it is possible to train through simple and effective exercises.
1. Bust flexion
Position: Standing with feet three feet apart, one arm flexible alongside the body and the other in an arch above the head.
Movement: Lean the bust to one side, pushing the hand as low as possible.
Duration of the sequence: Hold the position for 6 inhales and deep expirations and straighten the bust using the obliques. Perform 2 sets of 15 movements on each side.
Tip: Do not tilt your upper body forward or back. You should feel the stretch at the waist, on the side opposite the flexion.
Position: Lie on your back, arms outstretched, hands flat, arms in line with the shoulders.
- Bend your legs, feet crossed.
2. Contract your stomach muscles and bring your knees closer to your chest.
3. Lift the lower back, block the breath, and hold for 10 seconds.
4. Unwind slowly and start over.
Duration of the sequence : 3 sets of 8 to 10 movements.
Tip: Dig your stomach on the inspiration to bring your lower back to the ground. Make sure you keep your head straight.
Position: Back flat on the ground, neck resting on the hands, elbows outwards.
Movement: Bend the knees, raise the legs to form a 90 ° angle with the pelvis.
Contract your stomach muscles and pedal, extending your legs far in front, one at a time.
Duration of the sequence: 2 or 3 sets of 10 to 12 movements.
Tip: Dig your stomach to keep your lower back on the ground and avoid moving your buttocks. The pace should be slow and steady.
4. Bust rotation
Position: Kneeling, bust straight, extend your arms to the sides to bring them to shoulder level.
- Turn the upper torso to the right side and direct the right hand towards the left heel without touching it.
- Bring your upper body back using the abdominals and continue by changing sides.
Duration of the sequence: 2 or 3 sets of 6 movements on each side.
Tip: Contract your abs with your pelvis facing forward. Try not to dig into the lower back area.
5. Bust survey
Position: Back flat, heels resting on the ground and toes raised, hands crossed behind the neck.
Movement: Raise your chin slightly, contract your stomach muscles, and lift your shoulders. Hold the position for as long as possible. Put your shoulders on the floor and relax the muscles before contracting again.
Duration of the sequence : 3 sets of 8 movements.
Tip: Spread your arms wide, inhale, and exhale steadily and deeply through your nose.