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How do I exercise at home and really achieve results?

We all know that for a flat stomach, it is necessary to reduce the intake of fat and sugar, correct the diet and be active. It is less known what are the best exercises for a flat stomach that we can do alone, at home, without the supervision of a trainer, and still see the result on our abs.

The best exercises for a flat stomach that can be done at home

Plank

This is, fitness trainers agree, the best torso exercise you can do on your own. It affects posture, gives strength to the muscles of the torso, flat stomach, and gives support to the spine.

Lie on the floor, face down. lean on your forearms and the tips of your toes. Lift your body. The body must be taut and in line. The buttocks must not fall to the floor, nor rise into the arch. To achieve this, squeeze the abdominal muscles and pull them towards the spine all the time while doing the endurance.

Not at first, it will probably be hard for you to last longer than 8 seconds in the plank. So repeat this exercise 4 to 6 times.

Side plank

The stronger your abs, the more this exercise reduces your back pain. The strength of the abdominal and back muscles, as well as the lateral abs, is built with this endurance.

Lie on the right side of your body, in a straight line, with your legs lying on top of each other, joined. The arm is outstretched, the headrests on it. The shoulders, hips, and feet are in the same line.

Now get up, place your elbow under your shoulder (in line with your shoulder), while lifting your hips off the ground with the strength of your abdominal muscles. While doing the side plank, the support is on the forearm and foot.

You must repeat this exercise on both sides of the body. The time and number of repetitions are the same as in the case of a regular plank.

Russian abs

There is no better exercise for side sit-ups than this one. In addition to a flat stomach, this exercise also guarantees a narrow waist.

Sit on the floor and bend your legs at the knees. Lean on the floor with your heels. Now lie down slightly on your upper body until you feel that your abs are fully tightened. When you feel it, your torso and your thighs close in a V pose and you get a great starting position.

Interlace the fingers of both hands and place your hands straight in front of you. The goal is to rotate your arms first on one side and then on the other, without leaving the starting position.

Depending on your readiness and fitness, you can repeat the exercise 8 to 18 times.

The boat

 

The exercise, made from a demanding yoga position, moves the lower abs, muscles that often sag.

As in the case of Russian sit-ups, it is necessary to take the V position, with the proviso that this time the legs are not bent at the knees, but the lower legs are parallel to the floor. The arms are outstretched in front of the torso.

The goal is to straighten and bend the legs while keeping the upper part of the body as high as possible off the ground with the strength of the muscles. This exercise should be repeated 8 to 18 times.

Lifting the legs

 

Another exercise that moves the lower abdomen, but you have to perform it carefully because it creates quite a load on the spine.

Lie flat, on the floor, face up. Press your back against the surface. The legs are straight and joined. Raise your legs as high as possible, then lower them slightly. As you lower them, use the strength of the abdominal muscles.

The goal is to raise your legs so that they reach an angle of 90 degrees with your body. For many, this will be too much of a challenge at first. It is enough, for a start, to raise your legs to an angle of 45 degrees about the ground.

In how much time will my stomach become flat?

This is hard to say because the visibility of the abs does not only depend on their strength, but also on the fat deposits that you have over them. Stomach fat is difficult to burn, it depends on our diet, so if you want fast results, you must change your eating habits.

You can expect the first results in 3 to 4 weeks, but let’s note, these will not be sculpted abs that started to be seen overnight. You will notice more strength, that you can perform the exercises more easily, and that you have lost a few centimeters in circumference.

(Read also: Magical exercises for a flat stomach? Here they are!)

How to get to a flat stomach faster?

Here are some more tips for those who have decided to wear a bikini this summer:

Move

Five-minute abdominal exercises will only work if you are active in any way for at least another 30 to 60 minutes during the day. It doesn’t have to be training, but you have to go for a walk, play with children, ride a bike, run…

Sleep 6 to 8 hours

A good night’s sleep satisfies appetites and stress hormones. As a result, you will consume less fat, fewer sweets and your metabolism will be more even.

Drink water

Our body is made of water. Not only do we need water, but it also helps us feel full longer, so by drinking plenty of water, we also prevent overeating.

Use probiotics

It is not necessary to drink one probiotic from the pharmacy every day, but it is important to keep the health of your digestive system healthy and to use probiotic food.

Watch your diet

We know we are boring, but – without a healthy diet, there is no flat stomach. Pay attention to the intake of sugar, fat and try to prepare meals yourself to control the quality of food.

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