Contents
The best exercises to get a flat stomach
Fitness
With these exercises you will work several muscle groups and you will do a specific abdominal work that will help you burn the fat accumulated in the gut
Days go by and nothing, no, it doesn’t go down. That belly (call it “beer”, “swollen” or “pregnant”) that settled in your body a long time ago is still there, so happy, weeks after the excesses. Neither the return to daily activity after the holidays, nor your attempts to eat healthy can end it. It’s time to take action. But taking action means making sports activity a habit, not killing yourself for a couple of days in the gym. “If you make it a habit, you will see that it is not as hard as it looks and that in a short time you will begin to notice results that will motivate you to never stop,” says Sergio Daza, Health Director of Zagros Sports Puerta de Europa .
Of course, to avoid injuries the ideal is to start with easy routines (This does not mean that they are less effective). The routine proposed by the Zagros expert includes exercises that involve several muscle groups in order to train the whole body. But also all of them involve a strong abdominal work that will help burn the accumulated fat in the area. From the first month, the results can be appreciated, if the routine is done a minimum of three days a week.
Heating
Begin with cardiovascular work as a warm-up. You can walk steadily for 20 to 30 minutes before starting the routine.
Squatting
To practice a squat correctly, place your legs wide open to the width of the shoulders and your hands on the waist (another variant is with your arms in front). Starting from this position, flex the legs, bringing the hips down and back, seeking to create a 90º angle with the leg and then return to the starting position. It is as if you were trying to sit up but without supporting the gluteus. Important: You must keep the straight back and activated abdomen.
Funds
To exercise correctly practicing dips, rest your knees on the floor (with a separation of the width of your hips), place your hands on the floor (with a separation of the width of the honbrs) and place your body diagonally, with your head in front of the hands. From this position flex and extend your arms keeping the line of your body and moving like a block. As you gain experience, you can do the push-up with only the balls of your feet on the ground.
«Lunge» o zancada
Start standing, spread your legs (shoulder-width apart), and bring one leg back. Keep the heel of the back leg always elevated. Once in this position, do a leg flexion and extension, checking that the shoulder and hips are aligned. Important: When bending each leg you must form a 90º angle. Do 10 repetitions with one leg and then another 10 with the other to work the muscles of both equally.
Climbers
To properly practice climbing exercises or “mountain climbers”, rest your hands on the ground so that the wrist, elbow and shoulder are kept in line (with a separation of the width of the shoulders). Rest the balls of your feet on the ground and lengthen your body, placing it horizontally. From this position alternately flex one leg and the other, bringing the knees closer to the chest, simulating a run or climb. Important: You must maintain a agile pace and have the abdomen activated.
Planches
“This is the most effective exercise to work the abdomen and reduce both the belly and the waist”, reveals Sergio Daza. The position is the same as that of the climbers, but instead of supporting the hands, the forearms are supported on the ground and the shoulder and elbow are kept in line. You must hold the position pulling hard on the abdomen and keeping your back straight. Do three sets of 30 seconds, with 30 seconds of rest in between.
Variants with weight and cool down
As you perfect your technique you can add additional weight, which will help increase the intensity of your workout. For example, you can use discs or dumbbells for squats and lunges.
Once you finish the proposed exercise routine, remember to do breathing exercises to get back on the couch. Breathe in for 4 seconds and breathe out for 8 seconds for 2 minutes.
Finally, the Zagros expert remembers that whenever a routine is started it is advisable to have professional advice to recommend which exercises are best adapted to personal characteristics.