8 exercises that flatten your abdomen than a waist coach

In order to lose the annoying belly fat, we continue to exercise, do long, complex, and tiring exercises, but all of these can not guarantee the body we want. The secret to achieving your dream figure is simple: regular training, a small set of very effective exercises, focusing on different parts of the abdominal muscles. Different types of sit-ups and planks, if performed correctly, can burn a lot of fat.

This team has our own time-tested list of flat abdominal exercises, and we can’t wait to share it with you!

1.Bicycle (cross-crunch)

Bicycle (cross-crunch)

Add crossover exercise to your core exercise because it can exercise your abs and oblique muscles while moving your upper body and hip flexors.

Initial position: Lying on the floor, lying on your back with your knees bent. Exercise your abs, lift your shoulders off the ground, but don’t sit all the time.

How to do it:

Raise your left shoulder while raising your right knee, but keep your leg bent.

Put your left elbow on your right knee and then return to the starting position.

This is done alternately with your right shoulder and left knee.

Repeat 30 times.

Warning: If you have back pain or have any core muscle problems, consult a doctor before doing this exercise.

2.Side crunch

Side crunch

Lying on your side is good for exercising oblique muscles and burning fat.

Initial posture: Lie on the right side with your legs crossed together. Your knees should be slightly bent, and your left hand should be placed behind your head.

How to do it:

Move your left elbow up to emphasize your oblique muscles.

Retract your abdomen as much as you can, hold it for a second, and then slowly return to the original position.

Don’t forget to lower your body when you inhale and push your body up when you exhale.

Repeat 15 times.

Tips: At the beginning, it may be difficult to add resistance to this exercise, so focus on perfect execution and slow speed.

3.Vertical leg crunch

Vertical leg crunch

Vertical leg contractions (also called sit-ups) target the upper abdominal muscles, which are effective in absorbing the extensor muscles of the lower back. It helps to improve your posture by strengthening your spinal muscles.

Initial position: lying on your back with palms on the back of your neck. Make sure you don’t use your head and neck instead! Lift your legs and make them perpendicular to the ground.

How to do it:

Contract your abdominal muscles, slowly bend your upper body, and lift your shoulders off the ground. Exhale with this gesture. Keep your legs upright.

Continue to use your core muscles to pull up your body. Make sure not to pull your neck! Keep fighting spirit. Pause and hold for 5-10 seconds.

Start slowly lowering your upper body and inhale. Don’t let your leg hit the floor. Control your movements. Keep the original posture and keep your legs fixed.

Repeat 15 times.

4.Longarm crunch

Longarm crunch

The long arm flexor is a very effective exercise method, it can exercise all your core muscles: rectus abdominis, transversus abdominis, lower back extensors, obliques, and upper abdomen.

Initial posture: Lying on your back with your hands crossed on top of your head. Your feet should also be flat on the floor.

do what:

Contract your abdomen and roll it up slowly (don’t swing your body weight with your legs). Make sure you don’t use your head and neck instead!

Keep your hands off the ground, but keep them parallel to the ground. Keep curling until your lower back just lifted off the mat.

Slowly lower your upper body back to the original position. Don’t let your body hit the ground.

Repeat 30 times.

5.Plank hip drop

Plank hip drop

The flat hip sink is a fat-burning version of the traditional flat. It can strengthen the abdominal muscles, oblique muscles, lower back, and then the waist.

Initial posture: Place your forearms on the yoga mat and align your elbows below your shoulders. Your arms should be parallel to your body and shoulder-width apart.

How to do it:

Slowly put the body on the forearm.

Keep your shoulders strong and let your right and right hips touch down slightly. Then repeat on your left.

Repeat 10 times.

Enter the initial position, lie down on the yoga mat, and give your body some rest.

6.Side panel down

Side panel down

The side plank tilts the left and right oblique muscles and the side shoulders.

Starting position: Lying on your side with your legs straight. Place your elbows on the floor directly under your shoulders.

How to do it:

Bring your feet together, contract your core muscles, keeping a straight line from head to toe.

Tilt your hips down to the floor, and then lift them above their natural height.

Repeat at least 4 times on each side.

7.Bird dog

Bird dog

Bird dog training can exercise your six-pack abs, back muscles, and improve your sense of balance.

Initial posture: Put your hands under your shoulders, your knees under your hips, and your limbs on the ground. Your neck and head should be straight back.

How to do it:

Raise your right arm and stretch it forward, aligning with your torso.

When the arm is stretched forward, push the left leg back to make sure it is in line with the torso. Hold this position for 1 second.

Slowly return to the original position and repeat this movement with the other hand and the other leg.

Repeat 30 times.

8.Calm down, cobra style.

Calm down, cobra style.

This exercise can help you relax after completing a series of exercises. Lie on your stomach with your hands under your shoulders. Keep your neck long and exhale slowly. Lift your upper body and stretch your abdomen. Hold this position for 15-30 seconds, breathe evenly, and then slowly lower your body to the floor.

Don’t forget, your body cannot be achieved through constant exercise. Proper diet and daily water consumption play a vital role and speed up this process.

Have you tried these exercises before? Maybe you have your own exercises that can help you stay in shape. We would love to know your thoughts in the comments section!

Leave a Reply

Your email address will not be published. Required fields are marked *