Achieving a flat stomach is one of the most coveted goals among people seeking maximum aesthetics and physical and mental health. We call a flat stomach a marked abdomen, without a belly and with hardly any body fat.
Unless you have an accelerated metabolism, we all know what it costs to have a completely flat stomach, since whether we are men or women; it is quite difficult for us to lose fat to get defined.
In addition, there are many myths and errors on the internet that make you confused when it comes to developing a flat stomach. Although the most important thing is diet, training and weight control, there are also certain exercises that help to have a flat stomach and accelerate the appearance of abs.
These exercises must be carried out together with a correct diet, correct training and with a lot of perseverance, since without that it will not do any good to do the exercises, because the high percentage of body fat will cover up your work and it is as if you had done absolutely nothing.
So without further delay, I am going to present you with the best exercises I know to have a flat and defined belly.
What do you need
- A mat or padded surface.
- One tracksuit.
- An abdominal wheel.
Instructions
- Abdominal wheel:
It is one of the ideal exercises to have a flat stomach, since it is one of the exercises that work the abdominal area the most, especially the upper abdominals, which are not usually worked much with ordinary abdominal exercises. The way to do it is to place ourselves on our knees on top of a padded surface, in the same way as in the lower photo, then we are going to hold the abdominal wheel with our hands and making force with the abdominals, we are going to go down until let’s lie flat on the ground, then we’ll come back up. It is very important to lower only using the strength of the abdominals, without using the lower back or the arms, which simply serve as support to lower. - Normal abdominals:
I call them normal because they are the abdominal exercises of a lifetime, the ones we have always done and the most recommended, since they work almost the entire abdominal area and there is no science in doing them. We are going to stand on a flat surface face up, with our knees bent and our hands on our chest or head, now we are going to go up to the middle more or less and go down. We will do it without moving the neck, keeping the body straight, using the abdominals to go up and trying to look at a fixed point on the ceiling to avoid moving the cervical. - Oblique crunches:
A type of crunches that works the abdominals on the side, which do not work well with normal crunches. We are going to lie down in a similar way to normal sit-ups, however, this time we are going to raise one knee on top of the other and move laterally towards the opposite side of the leg. We will do this by touching elbow to knee to do a full range. We will again avoid moving the neck and we will do the exercise with a good technique. - Leg raises:
Now we only have to work the leg raises, which will help us to work the lower abdominals or lower abdominals. We are going to lie on our back, with our legs completely stretched out and with our feet together, and then we are going to raise our legs up, making an upward arch movement without separating our legs. The trunk remains straight and the neck of course does not move.
Tips
- Do not abuse the number of repetitions: There are people who make the mistake of doing thousands of sit-ups a day, something that is not good for the muscle. When you do many repetitions, the only thing you will do is overstrain, and it may happen that you get stretch marks or seriously injure yourself. It is best to train between 20 and 50 repetitions per exercise, without doing any more, since more is not always better.
- Add weights: When you have mastered the technique of the exercises, you can start adding a small weight to the abdominal exercises, which will increase the resistance a little. Add multi-pound plates, which you can put on top of your belly, in your hands, or use pulleys for leg raises. What you have to be clear about is that you cannot compromise the performance of a correct technique, since if you start doing it wrong to put on more kilos, you will only injure yourself.
