To get a flat belly and small waist is one of the most common goals among women. But, there are times when no matter how much exercise we do, we do not achieve our goals. For this reason, we are going to give you in today’s article the keys to reach your goal with a workout of only 9 minutes a day.
1- Stomach vacuum
This exercise should be done on an empty stomach.
Starting position: lie on your back, legs flexed, arms stretched on both sides of the body.
Inhale through your nose very deeply, hold for 15 seconds and exhale through your mouth releasing the air from your lungs. Gradually increase the number of seconds you hold your breath until you reach one minute and repeat 3 to 5 times.
This exercise is not recommended for people suffering from asthma, spinal hernia or heart disease.
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2- Bend forward and backward
Starting position: stand with your feet shoulder width apart.
Lean your trunk forward as if you want to touch the floor, keep your legs straight and touch it if you can. Stay as long as possible, return to the starting position and lean your trunk backwards while keeping your hands on your waist. You should feel your waist muscles stretch. Repeat 15 to 20 times.
This exercise will be very useful for those who have problems in the lumbar region of the back, chronic headaches or increased intracranial pressure.
3- Abdominal crunches
Starting position: lie down on the floor and bend your knees slightly.
The main characteristic of this exercise is speed. Lift your upper body and quickly return to the starting position. Make sure that your abdominal muscles do not relax during the exercise. Perform 3 sets of 12 to 15 repetitions.
This exercise is not recommended for those with any type of gastritis, rheumatism or gallbladder disease. In addition, it should be performed carefully by those who have respiratory and/or cardiovascular system problems.
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4- Plank
Starting position: lie on your stomach, place your toes on the floor and raise your trunk on your forearms.
Keep your back and legs straight without arching. Hold in this position for at least 30 seconds and repeat 2 or 3 times. You can alternate the type of plank and do some side plank.
You should not perform this exercise if you gave birth by cesarean section less than 6 months ago, if you have problems with tendons, inflammation of internal organs or problems with the heart and blood vessels.
5- Lateral stretch
Starting position: stand with your feet 30 to 35cm apart and your hands on your hips.
Slightly bend your body to the right and stretch your right arm to the same side or both forwards. Stay in this position for eight seconds. Make sure not to lean forward or backward, only to one side. Return to the starting position and repeat to the left side. Do about 5 repetitions on each side and remember to keep your abs tight throughout the exercise.
You should be careful with stretching if you have high blood pressure, joint problems or inflammation of internal organs.
If your main concern is to get a flat stomach, these are the 5 exercises you should do every day to achieve it.
Read – 11 Best exercises to lose hanging lower belly fat at home
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