Well, for those who exercise, a flat and toned abdomen is one of the main goals. Many people try to lose weight by doing cardio only, but this strategy rarely works. A flabby tummy is hard to treat, but there are exercises you can do to strengthen and tone your abdominal muscles.
Losing weight has many health and aesthetic benefits. However, rapid weight loss has a negative side effect: sagging skin. Skin loses elasticity as we age because it is made up of proteins such as elastin and collagen, which are broken down over time.
These exercises are easy to do, and after a certain number of sets your stomach will start to burn. So, if you want to get a nice tummy for the summer, start working out and breaking a sweat now!
Below are the seven exercises that will help you lose belly fat, strengthen your core and prevent your tummy from sagging.
1. Oblique muscles lateral twist
Lie on your side, hold one forearm out in front of you and grasp your head with the other. Twist your torso towards your hips, lift both legs and pull your knees towards your elbows. Return torso and legs to starting position. Do 15 repetitions and repeat on the opposite side.
2. Spider-Man Plank
Start with a traditional plank, palms underneath the shoulders. Your back, hips and neck should form a straight line. Pull your right knee forward towards your right elbow, then back to the starting position. Now do the same on the other side, bringing your left knee closer to your left elbow. Return to plank position. Both sides – one rep. One set – 15 full reps.
3. Elbow Plank with Butt Lift
Move into elbow plank position. Tighten the press, do not flex your lower back. Raise your pelvis and at the same time pull in your stomach. Hold this position, squeeze your abs and lower. Repeat 15 times. This is an advanced exercise, so if it’s difficult, do it a few more times.
4. Pulling knees to stomach
Lie on your back and place your hands along your body. Pull your knees towards your stomach with the help of your legs. Then slowly lower and straighten your legs. Do this 15 times.
5. Heels reach
Lie on your back. Put your hands behind your head and keep your fists together. At the same time pull your knees towards your stomach and stretch your hands to your heels. Straighten your legs and arms and return to starting position. Repeat 15 times.
You probably know this exercise from physical education at school. It’s incredibly effective. Lie on your back with your arms next to your body. Tense your abdominal muscles, lift your legs and keep them above the floor. Then lift one leg and lower the other without touching the floor. Alternate constantly. Another variation is to slowly move your legs in opposite directions and then cross them. Do 50 repetitions, you can take short breaks.
Lie on your back with your arms out to your sides. Raise your legs, bend and lower them first to the right, then to the left. If you are a professional, keep your legs straight. Perform the exercise gently and smoothly. Do 25 repetitions on each side for a total of 50.
Keep reading: 7 glute exercises you can do without leaving your bed