6 EXERCISES TO GET A FLAT ABDOMEN

A flat abdomen is a fitness goal that many people aspire to achieve. Not only does it enhance your physical appearance, but it also contributes to overall core strength and stability.

While spot reduction is not possible, incorporating specific exercises into your fitness routine can help you tone and strengthen your abdominal muscles.

In this article, we will explore six effective exercises that can assist you in your journey towards a flat abdomen.

V crunches

• First you have to lie down on the ground. Then turn on your side. Extend the arm that you have on the floor with the palm of your hand facing down so that it serves as support and place the other arm touching your head. That’s the initial position.
• Next, stand up, bringing both legs together up as far as you can, while bringing the bent elbow closer to the legs.
• The idea is to lean on your buttocks trying to touch (or get as close as possible) your legs with your elbow. Then inhale as you return to the starting position.
• You must repeat it between 10 and 15 times on each side.

Planks

• Lie on the floor, face down.
• Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
• Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
• Rest approximately one minute between repetitions.
• Try to resist as long as possible.

Boat Pose

• Inhale deeply as you lift your chest up and lift your legs off the ground. Keep your gaze forward to promote body alignment.
• The arms must be parallel to the ground. Legs raised and trunk slightly back.
• Maintain this posture while inhaling and exhaling 10 times.
• Repeat this posture 5 times with 15 seconds of rest between them.

Mountain climbers

• For this exercise, you have to get into a high plank position.
• Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.
• Count up to 30 movements between both legs.

Bicycle crunches

• Lie on an exercise mat, looking up.
• Place your arms with your hands behind your ears or head.
• You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
• Try to do between 10 and 15 repetitions with each leg.

Jump rope

• Try to have your feet as close together as possible.
• Do this exercise for 60 seconds.