Life can be quite hectic, leaving you with little time for the gym. Nevertheless, there's no reason to use lack of time or money as an excuse. You can easily perform these workouts to get a flat stomach in the comfort of your own home.
What is the abdomen?
The abdomen is a part of your body between your chest and pelvis called the belly, Tucky, midriff, stomach, or tummy. It contains many vital organs: the stomach, the small intestine, the large intestine, the liver, the spleen, the gallbladder, the pancreas, the uterus, the bladder, and many vessels.
There are 5 main muscles:
Pyramidalis
Rectus abdominus
External obliques
Internal obliques
Transversus abdominis
Why do you need to build your abdominal muscles to improve your back functions, and what’s the correlation between them?
Your abdominal muscles maintain proper curvature and a neutral pelvic tilt, which is very important for preventing back pain.
The pressure inside your abdominal cavity increases when you contract your abdominal muscles, which will help to support your spine and pelvis.
Therefore, building your abdominal muscles will give you a solid back.
So, Let’s find the 5 best workouts for your flat stomach.
1. The number one best stomach workout is the crunch exercise.
Benefits of the crunch exercise
Strengthen and tone your upper abdominal muscles and core without back pain
Improve your posture and reduce your back pain
Give an excellent shape to your stomach
Stabilising your back resulted in fewer injured
Tips for the crunch exercise
Lie down on your back
Bend your knees and plant your feet on the floor
Place your hands behind your head or on your stomach
Exhale when you lift your upper body
Inhale when you lie down
Keep your chin in toward your chest
Concentrate on your abdominal muscle and hold for 1-2 seconds when you lift your upper body
3 sets of 10-20 Reps
2. The number second-best stomach workout is the reverse crunch exercise.
Benefits of the reverse crunch exercise
Developing the entire length of your rectus abdominis muscle and the deepest muscle in your stomach
The most effective moves to build your lower stomach muscles
Improve stability throughout the lower back, hips and spine
Strengthen and tone your lower stomach
Tips for the reverse crunch exercise
Remain your upper body on the floor
Contract your abs to draw your legs toward your chest
Your knees are bent at a 90-degree angle
Moving slowly with control is the key to the reverse crunch
3 sets of 10-20 Reps
3. The number third-best stomach workout is the plank exercise.
Benefits of the plank exercise
Give you excellent stability and toning for your stomach
Strengthens your spine, rhomboids and trapezius, and your abdominal muscles
Working out for your core and shoulders
Improve stabilising your core muscle
Improve your posture and keep your bones aligned
Tips for the plank exercise
Maintaining a position like a push-up
Place your elbows directly under your shoulders
Your toes are on the floor
Keep your torso in a straight line from your ears to your toes
Relax your shoulders and head
Keep your spine in a neutral position and hold this position for 30 seconds to 2 minutes if you can
3 sets of 30 seconds up to 2 minutes
4. The number fourth-best stomach workout is the bicycle crunch exercise.
Benefits of the bicycle crunch exercise
Activating the rectus abdominis, your upper abdominal muscles
Targeting your side abdominal muscles
Engaging the transverse abdominis, which is the deep abs
Maintaining a strong core helps your good posture
Toning your thighs, quads, and hamstrings
Doing a variety of stomach muscles is suitable for engaging your powers in different ways
Tips for the bicycle crunch exercise
Lie down on your back and place your hands behind your head
Bring your knee up with your shins parallel to the floor
Lift your shoulders blades off the floor
Straighten the left leg out at a 45-degree angle
Turn your upper body to the right
Bringing your left elbow toward your right knee
Repeat on another side
3 sets of 10-20Reps
5. The number fifth-best stomach workout is the alternating leg raise Exercise.
Benefits of the alternating leg raise exercise
Strengthening and improving your lower abdominal muscles and core muscles
Improving and strengthening your hips and lower back
Stabilising and improving your pelvis muscles
Elevate the venous drainage
Relieve tension or fatigue from your legs, hips, and feet
Tips for the alternating leg raise exercise
Lie down on your back on the floor
Keeping your legs together
Slowly raise your legs off the floor until your legs are at a 90-degree angle with your hips. That is starting position
Slowly lower your left leg until it nearly touches the floor
Raise your left leg to return to the starting position
Repeating on another side
Keep your spine in a neutral position
Devoting just 30 minutes to these abdominal exercises, with 3 sets of 10-20 reps, can make a significant impact. You’ll be pleasantly surprised by the progress you achieve when you consistently perform them 5 times a week for a month.
You can check your calories, how much you need and how to calculate your target calories to manage your weight.
In addition, you can find how vital drinking water is, taking fibre, or checking other diet methods such as the keto diet, Mediterranean diet, intermittent fasting, dash diet, mind diet and paleo diet.
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