Without a doubt, belly fat is the one that looks the most aesthetically unpleasant. But it can also affect long-term health if not controlled at the right time. Therefore, diet and exercise go hand in hand, in this article you will discover a series of 8 exercises to have a flat stomach in just 30 days.
It’s time to change your daily routine. Lie down comfortably on your mat and get to work for guaranteed results. Every day, you will only need 10 minutes of your time to perform these exercises!
- The crunch: 15 times
The crunch is a classic core exercise for toning the abdominal muscles.
Technical:
- Lie on your back on a comfortable mat.
- Bend your knees.
- Raise your shoulders by putting your hands behind your head and contracting your abdominal muscles and do 15 repetitions then take a break.
- Leg crunch: 10 times
The raised leg crunch is a very effective abdominal exercise, working both the upper and lower abdominals.
Technical:
- Lie on your back with your legs straight and your arms pointing up.
- Raise your feet off the floor at a 45 degree angle contracting your abdominal muscles and do 10 reps.
- Then lie down slowly, keeping your arms and legs straight.
- Plank exercise, arms on the ground: 15 times
This exercise not only involves your abs, but also your arms, glutes, shoulders, and legs.
Technical:
- Get into the plank position , leaning on your forearms.
- Next, bend your left knee forward towards your waist, bend it and hold it for a few seconds.
- Pull your leg back and repeat again with the right.
- Roll-ups: 10 times
Roll-ups strengthen the abdominals, while increasing the flexibility of the spine.
Technical:
- Lie on your back with your arms and legs straight.
- Raise your arms and step forward and use your abs to slowly lower yourself into a seated position.
- Contract your abs again and slowly lower back to the starting position.
- Plank exercise, hips up: 20 times
This exercise is ideal for beginners trying to strengthen the abs.
Technical:
- Start with your elbows on the ground, while resting on your forearms. Keep your arms at a 90 degree angle.
- Raise your glutes, contracting your abs to reduce the distance between your rib cage and your hips.
- Return to the starting position.
- Navasana Boat Pose: 1 time
This posture strengthens the abdominal muscles, legs and lower back.
Technical:
- Sit with your knees bent and your feet flat on the floor.
- Bend over slightly and lift your feet off the ground.
- Extend your arms straight out in front of you.
- Keep your knees straight for 30 seconds to 1 minute.
- Windshield: 10 times
This exercise is great for strengthening your whole body and should be done towards the end.
Technical:
- Lie on your back with your knees straight and your legs straight.
- Your arms should be extended in a T shape relative to the rest of your body.
- Slowly lower the glued legs to one side.
- Repeat with the opposite side.
- Mountaineers: 15 times
An advanced high-intensity exercise that gets your heart pumping.
Technical:
- Get into a plank position, on your hands and toes.
- Place your hands about shoulder width apart.
- Then, pull the right knee against your chest as far as possible.
- Switch over and do the same with your other knee , remembering to keep your hips low.
These exercises are ideal for home training. You don’t need any special equipment to perform them, you just have your own body and your own willpower.
Feel free to share with us in the comments which exercise is your favorite! Good workout…
