Flat stomach exercises
introduction
Many people in Germany are united by one wish - a flat stomach. Preferably with the least amount of effort. Our belly fat is directly linked to an increased risk of cardiovascular diseases and it should therefore be the goal of every person to control and reduce the fat on the belly as much as possible.
This can be achieved, among other things, through the right exercises for a flat stomach. Normal training does not always bring immediate success.
Since belly fat is stubborn and cannot be easily trained away, special exercises are necessary. But even with the right exercises, it usually takes significantly longer on the stomach than on other parts of the body for the desired effect to occur.
Exercises
A classic among the exercises for a flat stomach are those Sit-ups. The starting position is sitting backwards on a Fitness mat. The legs are set up parallel to each other and angled. Now you should make sure that your heels are upright on the floor. The hands are placed on the back of the knees and the stomach is tensed. Then the upper body is leaned back slowly and in a controlled manner with the back held straight. While the upper body is leaning back, the hands slide along the sides of the thighs. The upper body is not put down, but led straight forward again. This exercise should 15 to 25 times be repeated before taking a short break of about 30 seconds between sets. An important point to keep in mind is to keep your arms in front of your body and not cross them behind your head as in classic sit-ups. This increases the degree of activation of the Abdominal muscles and makes the exercise a little more effective.
Both Cross sit-ups the focus is more clearly on the oblique and lateral abdominal muscles. The classic sit-ups are mainly the straight abdominal muscles trained and the side rather neglected. So now an exercise for them too lateral abdominal muscles. The starting position is lying on your back with your hands touching your ears. As with sit-ups, the legs are placed on the floor and bent. Then the right leg is raised and brought together with the left elbow in the air above the stomach. The hands remain on the ears so that the upper body has to move forward towards the knees. Then go back to the starting position and changes sides. Now lift your left leg and try to bring it together with your left arm over your stomach. The exercise should then follow ten repetitions interrupted by a pause on each side.
The Leg butt is a very intense exercise for a flat stomach and requires a certain amount of previous experience and body control. The starting position is lying on your back with your arms stretched out next to your side. The head is also on the floor and the view goes towards the ceiling. Then the legs are raised perpendicular to the ceiling and only slightly angled. Now the abdominal muscles are first tensed and the bottom is lifted off the floor. At the same time, the knees are pulled towards the chest, held briefly and then brought back to the starting position. Now the arms are stretched out to the sides of the body and the legs are tilted to the right in a closed, angled position. It is tilted to just above the floor without the legs touching the floor. There, too, the position is held briefly before the legs are then tilted onto the left side. Again, this exercise should be per side ten times be repeated.
Now with the Ball stemmer an exercise for a flat stomach presented that cannot be performed without aids. You need one Exercise ball and a Iso or fitness mat. The starting position is lying on your back with your feet on the exercise ball. If you don't have an exercise ball at hand, you can also use a chair to place your feet on. The arms lie next to the body on the floor. Then the abdomen is tensed and the buttocks are lifted off the floor until the back and thighs are in a straight line and not sagging. This position is held briefly before the bottom is slightly lowered again. The butt does not drop completely to the floor, so you can start the next rep. A total of 20 repetitions should be performed per set.
Another exercise for a flat stomach is that bridge, where you can do without aids again and only need a pleasant, comfortable pad. The starting position is sitting on the floor. The hands are supported on the floor behind the back. The abdomen is tensed and the pelvis is then raised until the body forms a straight horizontal line. If you are not yet familiar with the exercise, you can put it down briefly between the repetitions and do twelve repetitions. More advanced athletes lift their right leg from the bridge position up in the air as far as possible and hold this position for a short time. Then the left leg is lifted and held up briefly. This exercise should repeated five times on each side before a short break is used to relax.
Workout
When designing a Workouts It is important to combine the right exercises with each other in order to have a comprehensive training that meets all requirements. This means that all 29 muscles in the middle of our body must be included in the training.
One flat stomach to achieve only works effectively if everyone Muscles to be included. In sport, it is also important to achieve the best possible success with little effort. This workout lasts about 15 minutes and can therefore be carried out two to three times a week without losing a lot of time. Each exercise should be done in two sets of eight to ten repetitions per side.
The exercise Ricochet trains the bottom and the upper back and thus also ensures a more stable and powerful core and thus also ensures a flat stomach. As an aid, there is one Exercise ball that is held in both hands in front of the body. The starting position is low in the knees so that an approximately 90 ° angle is formed in the hip and knee joint. The exercise ball is held below the right hip. Now push yourself up from your legs with your back straight and guide the ball with your arms straight up past your body to above your left shoulder. Then go back to the starting position and do eight to ten repetitions on each side.
Now that the buttocks and back have been trained, the next exercise deals with strengthening the back and shoulders. As an aid you need a Dumbbell. This is taken in the right hand and an upright position is taken with the legs shoulder width apart. The knees are slightly bent and the upper body is leaned slightly forward. The arms are left hanging loosely. Now the stomach is tensed and the dumbbell is pulled close to the body up to chest level. Then the arm is lowered again and the next repetition can begin.
Of the Low-flying aircraft tightens the buttocks and thighs and a dumbbell is needed again. The starting position is standing upright with your legs together and the dumbbell in your right hand stretched over your head so that your arm touches your ear. The head is straight facing forward and the left arm rests against the side of the body. Then the athlete takes a big step forward with his left and the right leg is lowered at the same time. Then you go back to the starting position and start the exercise again.
The last exercise in this "speed workout" is called a swipe and mainly trains the torso and arms. The starting position is the push-up with your back straight in line with your head, torso and legs. Now the weight is shifted to the left arm and the right arm is extended upwards and the body is turned along with it. The body is therefore in a one-arm side-support position. From here you go back to the starting position and switch arms and sides for the next repetition.
Tips
The following tips should help you with this flat stomach best as soon as possible.
Tip 1 deals with the deep muscles of our body. Above all, the deep abs are the key to success. If this muscle group is too weak, one often tends to round the stomach regardless of body weight. Also the upright posture is controlled to a large extent by these muscles. An effective abdominal exercise that targets precisely these muscles is oblique Sit-ups and Crunches.
At Tip 2 is it about them intensity which is appropriate for the exercises. It is well known that most of the exercises can be performed at home. But even in front of the television, the exercises should be carried out conscientiously in order to achieve quick results. This means that the movement sequences, but also the breathing must be tailored to the exercise in question. As a rule of thumb for the intensity, one can say that after twelve repetitions a (very) short break should be taken, since at this point you should reach your physical limit. So execution is an important aspect of intensity.
Tip 3 makes it possible at one flat stomach to work even when you are recovering and not exercising. You can do this after have a shower the Blood circulation and the Fat loss crank up by moving his stomach clockwise with it oil massaged and plucked the tissue around the navel.
Endurance sports play in Tip 4 a crucial role. Anyone who wants to get rid of the love handles on their stomach will die Endurance sports how swim, to jog and To go biking not around. A lot of movement leads to a change in figure and permanent weight reduction. Up to three cardio units per week are recommended.
Tip 5 deals with the topic eating healthy. The fruit is healthy and lots Vitamins contains as far as everyone is aware. As a snack between meals, it is often fresh vegetables to fall back on. Fruit contains a lot sugar and can Insulin levels increase, which then favors fat storage. Therefore swap fruit for vegetables more often.
At Tip 6 it's about leading a healthy life outside of training and nutrition. A few beers with friends or a cozy bottle of wine in the evening are not conducive to the belly-away program. alcohol on the one hand is very high calorie and also lowers the production of the hormone testosterone. Testosterone boosts that Fat burning and thus plays an important role in the goal of a flat stomach.
Let's stay for Tip 7 again a little way of life and nutrition. If you want to lose fat, you should be careful to consume more calories than you consume. You should therefore roughly know your calorie consumption and use it to control your energy intake.
Tip 8 deals with the so-called citrus kick. This is about adding a few splashes to his drinking water lemon to give. This stimulates and promotes fat burning Detoxification and digestion.
Tip 9 deals with the topic of beverages. Much Drink is a well-known guiding principle for athletes. But by choosing the drinks you can also do something good for your stomach. Herbal teas with anise, fennel or caraway seeds are very beneficial for the stomach.
Tip 10 goes back to nutrition. Food that causes gas, such as legumes, ready meals, fresh bread, coffee and alcohol should be removed from the menu. If the belly is bloated, it looks thicker and rounder than it is. Therefore, one should make sure to eat easily digestible vegetables like steamed vegetables. Also Non-carbonated drinks, rice and white fish are recommended.
flat stomach without exercise
Even without exercise, you can make your stomach flat and firm. The nutrition is a very important point. Everyone who wants to lose weight should document their eating habits in order to get an overview of what is being eaten and how much. Small apps or a simple pad with a pen can be used for documentation. Then it's about the Calorie intake lower than the calorie consumption, so that the body's fat reserves are used up bit by bit. When you feel hungry, you should always ask yourself whether it is hunger or just a desire. Eating out of desire ensures a high calorie intake and thus losing weight without exercise is a long way off.
Related to eating habits and cravings are also lack of sleep and stress important factors. Those who are under stress usually eat unhealthily and sleep poorly. This has a negative effect on our eating behavior and the calorie balance. At least eight hours of sleep are necessary to start the day relaxed. To avoid stress, you should give yourself enough time for tasks and never under-eat time pressure and Hustle and bustle avoid. What you definitely shouldn't do for a flat stomach is starvation. When the body realizes that it is only getting half the usual amount of food, it will metabolism shut down because the body thinks it is in an emergency situation. Hardly any fat is broken down and in the worst case the body will fall back on protein from the muscles. Less muscle mass ensures that the need for calories decreases and thus less fat is burned again.
A sufficient one Fluid supply for the body is another important point if you want to have a flat stomach without exercising. It is also a good idea to have a drink in the evening before going to bed cold water to drink, as this increases the energy requirement, because the body tries to warm up the cold water in the stomach quickly and needs energy for this.
When it comes to nutrition, you should pay particular attention to your own Sugar consumption respect, think highly of. Nowadays an enormous amount of sugar is consumed, which makes people fat and also sick. Therefore always look exactly how much sugar is in which food and consider whether these foods really have to be eaten. Generally you should carbohydrates As far as possible refrain and stop taking protein foods increase something. In conclusion, one can say that many little things are decisive if we want to lose weight. Old and bad habits that mean that we should eat more and exercise less are stopped and replaced by other activities.
Quickly to a flat stomach
If you can't wait to get a flat stomach, you should consider a few points. The combination makes it. In order to get a flat stomach quickly, you should adjust your eating and drinking habits. High-fiber foods should be swapped for foods rich in potassium. yogurt and fruit, or also a Smoothie can also fill you up well and have few calories. Fluid intake also plays an important role. Water should be the number one drink and should be consumed throughout the day. The addition of lemon or ginger stimulates fat burning and has a refreshing effect. Also Green tea is a wonderful alternative to purify the body and flush fat and waste products out of the body.
Besides eating and drinking, that is training and the Sports indispensable if you want to tighten your stomach quickly. Especially Fitness training is the number one fat burner. The effective effect of aerobic fitness training has already been proven in studies. At least two hours of fitness training per week should be planned.
Sometimes it's the little things that you wouldn't have thought of on your own, but which can then make all the difference. Bad posture and one not walking upright can also make a belly look rounder. Improving the attitude is also a variant to make the stomach look flatter. The back should always be kept straight, the shoulders can be pulled back and easily dropped, and the chest should be held above the stomach. The head is in line with the spine and the neck is straight. If you consider the combination of these 4 points, you can make your stomach appear firmer and flatter within a week.
