Exercises to Flatten the Belly
An important event is on the horizon: the problem is that you are swollen and you only have a week to flatten your belly as much as possible. You can do it thanks to the suggestions of this article! You will be so satisfied with the result that maybe you will make these habits your own even once the week has passed.
Do cardio
Nothing more than aerobic exercise fights fat located on the belly. A study by Duke University found that cardio is the most effective method of burning stored fat thoroughly. In addition, aerobic workouts burn 67% of extra calories compared to strength training or combining cardio and endurance.
The U.S. Department of Health and Human Services recommends that healthy adults do at least 150 minutes of moderate aerobic activity per week (such as brisk walking or swimming), or 75 minutes of energetic aerobic activity per week (such as stroke). The training must be distributed over 7 days. Sports sessions can be broken up over the course of the day, but each should last at least 10 minutes. If you are going to lose weight, you need to increase the intensity, duration or both.
Do your abs
Are crunches the best way to flatten your belly? Fitness instructors may never come to an agreement. Undoubtedly, however, it must be said that the muscles of the front and side of the abdomen work.
Abs on a Pilates ball
Lie on a Pilates ball with your back and head pressed to this surface, your feet together on the floor and a 2-5 kg dumbbell or a medicine ball in your hands, positioned against your chest. Contract your abs and lift your shoulders completely off the ball. Then, use both hands to bring the dumbbell or medicine ball to the ceiling. Do 3 sets of 12-15 reps, then rest for 30 seconds between sets.
Abdominals with leg lift
Take a pair of 4-5 kg dumbbells and lie on your back, with your arms stretched behind you, your legs extended and raised creating a 45 ° angle. Bring your arms over your chest and lift your shoulders off the mat as you raise your legs until they are perpendicular to the floor. Return to the starting position without letting your legs touch the floor. Do 3 sets of 15 reps with a 30-second break between sets.
Work the central part of the body.
The central part of the body, also called the core, is made up of the abdominal muscles, as well as the lumbar area, the pelvic floor, and the hips; in all, they are more than 15 muscles. For a truly flat tummy, you need targeted exercises for all these muscles.
Side plank. Lie on your left side with your elbow directly under your shoulder and one leg resting on the other. Place your right hand on your left shoulder or right hip. Contract your abs and lift your hips off the floor until you are balanced on your forearm and feet so that your body forms a diagonal line. Stay in the position for 30-45 seconds. Repeat on the other side.
If you can't hold your position for 30-45 seconds, hold on for as long as possible and gradually increase the time.
Walk with your hands. Arrange on the floor as if you were doing flexion and place your hands on the ground exceeding the shoulder width of 5 cm. Keeping your feet still, walk as far forward as possible using your hands, then return to the starting position. Do 10-12 reps.
To further test yourself, you can lift one leg before you start walking with your hands and return to the starting position.
Imagine climbing on a mountaineering rope. Sit with your legs extended outward and in front of you, feet turned outward taking a V-shape. Point your feet upward. Contract the muscles of the central part of the body and bend your back to create a C-shaped curve. Raise your arms upwards and move them as if you were climbing on a mountaineering rope, turning them slightly with each movement. Do 20 reps on each arm.
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