Well, among those who exercise, having a flat and toned abdomen is one of the main goals. So many people try to lose weight by doing only endurance training, this strategy rarely works. A flabby belly is hard to treat, but there are exercises you can do to strengthen and tone your abdominal muscles.
There are numerous health and aesthetic benefits to losing weight. Fast weight loss, however, has a negative side effect: sagging skin. The elasticity of the skin decreases with age, as it is made up of proteins such as elastin and collagen, which are broken down over time.
These exercises are simple to do , after a certain number of sets, your belly will burn. So, if you want to get a nice tummy for the summer, start working out and breaking a sweat right now!
Below you will find the seven workouts designed to help you lose belly fat, as well as strengthen your core and prevent abdominal sagging.
1. Oblique muscles lateral twist
Lie on your side, stretch your lower arm in front of you, grab your head with the other. Twist your torso towards your hips, at the same time lift both legs and pull your knees towards your elbow. Return your torso and legs to the starting position. Perform 15 repetitions, the same number on the other side.
2. Spider-Man Plank
Start with a traditional plank, palms under your shoulders. The back, buttocks and neck should form a straight line. Pull your right knee forward towards your right elbow, then return to the starting position. Now do the same on the other side: bring 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
Get into an elbow plank. Tighten the press, do not bend in the lower back. Raise your pelvis up and at the same time pull in your stomach. Stay in this position, tightening your abs, and lower yourself. Do 15 times. This is an advanced exercise, so if it’s difficult, do it a few times.
4. Pulling knees to stomach
Lie on your back, put your hands along the body. With the help of the efforts of the press and legs, pull your knees to your stomach. Then slowly lower and straighten your legs. Do this 15 times.
exercises for the abs
5. Heels reach
Lie on your back. Put your hands behind your head, keep your fists close. At the same time, pull your knees to your stomach and stretch your hands to your heels. Then align your legs and arms, return to the starting position. Again repeat 15 times.
This exercise is probably familiar to you from school physical education lessons. It’s incredibly effective. Lie on your back, arms along the body. Tighten your abs, lift your legs, keep above the floor. Then lift one leg up, lower the other down, do not touch the floor. Alternate them constantly. Another variation: slowly move your legs in opposite directions, and then cross them together. 50 repetitions, you can take short breaks.
Lie on your back, spread your arms to the sides. Raise your legs up, bend and lower them first to the right side, then to the left. If you are a pro, then keep your legs straight. The exercise is performed very carefully and smoothly. 25 reps on each side for a total of 50.
Keep reading: 7 glute exercises you can do without leaving your bed