8 Effective exercises to get a flat stomach in just 30 days

 

8 Effective exercises to get a flat stomach in just 30 daysTo get a flat stomach, forget about miracle diets. Eat healthy, avoid fatty and sugary foods and exercise. To reduce measurements and tighten our abdomen, we must incorporate two essential things to our routine: exercises for various muscle groups and do them at high intensity. This will help us burn calories and show off a flat stomach.

Check out the best 8 exercises for a flat stomach that you can do from the comfort of your home and that will give you results in just 30 days. You’ll only need 30 minutes a day, three or four days a week, to complete them, so they’re perfect if you’re busy and don’t have an hour or more to work out.

1- Plank

This exercise is one of the best known and most complete exercises to work your stomach, since it also strengthens other muscles, such as those of the arms, back and buttocks.

This exercise consists of resting the tips of the feet and hands on a flat surface, keeping the arms stretched and forming a straight line with the neck, back and legs. In this position you must holdĀ  30 seconds.

2- Bicycle crunches

While lying on the floor, lift your shoulder blades off the ground. Place your hands behind your head, and keep your back straight. Bring your right elbow towards your left knee. Then switch sides and do the same motion on the other side to complete 1 rep. Do at least 15 reps and 3 sets.

3- Touch your toes

In a position similar to traditional crunches, this exercise consists of stretching the legs upwards and, with the arms stretched out, try to touch the toes with the hands, as shown in the image. Do 3 sets of 10 repetitions each.

4- Frog-leg crunch

While lying on your back, bend your knees and bring the soles of your feet together to touch. Put your hands behind your head. Keeping your back straight, lift your torso slightly up and forward. Hold the top position for a few seconds before returning to the ground. Repeat this exercise 10 times and 2 sets.

5- Oblique exercise

Lie on your back with your knees bent and your hands on the floor alongside your body. Crunch up slightly, and reach forward with your left hand first and then with your right hand. Keep your head and neck aligned, and your lower back pressed to the floor. Repeat 15 times on each side.

6- Leg swings

Lie on your back with your hands spread out to the sides and your legs extended straight. Keeping your lower back pressed toward the floor, swing your legs to the right, then return to the initial position and swing them towards the opposite side. Keep switching sides for a total of 15 reps in 3 sets.

7- Chair workout

For this exercise you will need to hold the backs of 2 chairs firmly with both hands. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly lift your knees up to the ceiling. Perform 2 sets of 10 repetitions.

8- Exercise ball

Take the position shown in the picture below and do the following: keeping your back straight, slowly lift your right leg a couple of inches toward the ceiling, lower it, and repeat for the other leg. Do 2 sets of 15 reps each.

Keep reading: 20 Minute Legs Workout at Home with No Equipment

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