Abdominal Flattening Routine
It doesn’t matter what time of year it is, but especially when it’s hot we want to show off a beautiful body and flat stomach. How can this be achieved? With an excellent abdominal exercise routine.
These are the most advisable, although there are additional training alternatives. Find out more in the following article.
You should know that the abs not only help burn fat, but also serve to strengthen and define the muscles of the belly. In order to lose pounds and inches, you must also follow a healthy diet. In this way you will get more lasting and, above all, faster results.
Work the muscle bands of the abdomen and sculpt that “chessboard” so fascinating for both men and women.
It is important that you alternate and vary the exercises so that your body does not always get used to the same routine. There are hundreds of options to get your body moving and reduce fat from your upper, middle, lower, lumbar and oblique abdominal muscles.
Abdominal Flattening Routine # 1
This series is used to work all areas and consists of the following exercises.
- Sit with your back straight and pull your chest out. Support the body with the hands behind and lift the legs by bending the knees up to the abdomen or chest. Alternately flex and straighten your legs so that your right elbow touches your left knee and vice versa.
- Lie on your back and place your hands under your buttocks. Raise and lower your legs while keeping them straight. When you lower them, pull the abdomen.
- In the same position as in the previous exercise, extend your legs upwards and let them fall to the sides without touching the floor. Do three sets of fifteen reps each.
- Lie on your back and place your hands on the sides of your head, raising your back a little. The legs must be as still as possible so that the force comes from the lower back.
- To thin the waist, stand up and grab a broomstick or bar, bringing it behind your head and holding it at the ends. Pull the abdomen and tilt the torso to the right, then return to the starting position. Do four sets of twenty reps before moving on to the right side.
Belly Flattening Routine # 2
Another interesting set of exercises that allows you to have perfect abs and a flatter stomach is the following.
- Do some “traditional” abdominals, ie lie on your stomach, bending your legs in half and placing the soles of your feet on the ground. Raise and lower your upper body with the help of your hands behind your neck. Do four sets of fifty reps.
- Use a fixed bar to work the lower abdomen. Hold on with both hands and let the body hang in an upright position. Raise your legs and bend your knees until they touch your chest. This exercise requires more effort than others, but it is very effective indeed. Four sets of ten repetitions are enough for one session.
- Lie on your side to work your oblique abs. Rest your body on the forearm and side of the foot. Raise your pelvis and hold the position for one minute, firmly and without lowering yourself. Do four sets of ten reps and switch sides.
- Lie on your stomach to work your lower back. Try to raise your back as high as you can. You can use a bench so that the trunk is suspended in the air and make the exercise more effective. Do three sets of fifteen reps.
- Finally, we present a static abdominal exercise. You must support the weight of the body with the forearms and with the tips of the feet, staying as still as possible. Pull the abdomen a lot and hold the position for at least a minute.
Abdominal Flattening Routine # 3
- The first of these abs sculpting exercises is the curl. Lie on a bench with your legs dangling from the knees down. Put your arms behind your ears. Contract the abdominal muscles to lift the trunk. Be careful not to strain your back, but to use your belly. Do four sets of thirty reps.
- The second is called an inclined curl. You have to tilt the bench until your head is in contact with the floor. Cross your arms at chest height. Raise the trunk up to 45 ° and come down without letting the back touch the bench completely.
- The third exercise is called an incline curl with deceleration. Sit on a bench with your arms crossed over your chest, throw your torso back and reach 45 degrees. Begin the upward movement forward until you get to the starting position. The back must always be straight.
- The fourth exercise in this belly weight loss routine is called the leg bend on the bench press. Sit on the edge of the bench with your back tilted slightly back. Rest on your forearms. Extend your legs forward and then bend your knees to bring them closer to your abdomen. Stretch to return to the previous position and do three sets of fifteen reps.
- The fifth exercise in this abdominal routine is called the leg lift. You must lie with both hands on the ends of the bench and lift your legs, still straight. When lowering them, be careful not to touch the bench. It is for the lower abdominals.
- The last exercise is called the dumbbell lateral and is used to work the oblique abdominals. While standing, take a dumbbell with each hand and drop your arms to the sides of your body. Make a movement towards the hips until the dumbbell touches the knee. Return to the starting position and repeat to the other side.
