Without a doubt, belly fat is the most aesthetically displeasing.
But it can also affect your health in the long run if not controlled at the right time. Therefore, diet and exercise go hand in hand, in this article you will discover a series of 8 exercises to get a flat stomach in only 30 days.
It’s time to change your daily routine. Lie down comfortably on your mat and get to work for guaranteed results.
Each day you will need only 10 minutes of your time to perform these exercises!
- The crunch: 15 times
The crunch is a classic core exercise for toning the abdominal muscles.
Technique:
- Lie on your back on a comfortable mat.
- Bend your knees.
- Lift your shoulders by putting your hands behind your head and contracting your abdominal muscles and do 15 reps and then take a break.
- The leg-lift crunch: 10 times
The leg raise crunch is a very effective abdominal exercise, working both the upper and lower abs.
Technique:
- Lie on your back with your legs straight and your arms pointing up.
- Lift your feet off the floor at a 45-degree angle while contracting your abdominal muscles and do 10 reps.
- Then slowly lie back down with your arms and legs straight.
- Plank exercise, arms on the ground: 15 times
This exercise not only involves your abs, but also your arms, glutes, shoulders and legs.
Technique:
- Position yourself in the plank position by leaning on your forearms.
- Then bend your left knee forward toward your waist, curl it and hold it for a few seconds.
- Pull your leg back and repeat again with the right.
- Roll-ups: 10 times
Roll-ups strengthen the abdominals, while increasing spinal flexibility.
Technique:
- Lie on your back with arms and legs straight.
- Raise your arms and move forward, using your abs to slowly move into a sitting position.
- Contract your abs again and slowly lower yourself back to the starting position.
- Plank exercise, hips lifted: 20 times
This exercise is ideal for beginners trying to strengthen the abs.
Technique:
- Start with your elbows on the floor, while resting on your forearms. Keep your arms at a 90 degree angle.
- Lift your buttocks, contracting your abs to close the distance between your rib cage and your hips.
- Return to the starting position.
- Navasana boat pose: 1 time
This posture strengthens the abdominal muscles, legs and lower back.
Technique:
- Sit with knees bent and feet flat on the floor.
- Bend slightly and lift your feet off the floor.
- Extend your arms straight out in front of you.
- Keep your knees straight for 30 seconds to 1 minute.
- Windshield: 10 times
This exercise is great for strengthening your entire body and should be done towards the end.
Technique:
- Lie on your back with your knees straight and your legs straight.
- Your arms should be stretched out in a T-shape relative to the rest of your body.
- Lower your legs slowly to one side.
- Repeat with the opposite side.
- Mountaineers: 15 times
An advanced, high-intensity exercise that gets your heart rate up.
Technique:
- Get into a plank position on your hands and toes.
- Place your hands about shoulder width apart.
- Then pull your right knee against your chest as far as you can.
- Tip over and do the same with your other knee, remembering to keep your hips low.
These exercises are ideal for a home workout. You don’t need any special equipment to perform them, you just have your own body and your own will.
Have a good workout…
