Exercises to flatten the abdomen
Many people from the presence of the amount of fat in the abdominal area specifically suffer, and this may be due to many things, such as lack of movement - malnutrition - a hereditary factor ... etc.
In this article we will review 10 of the best exercises to flatten the abdomen. I also I will explain how to perform each exercise them and usefulness of each exercise.
Exercises to flatten the abdomen
1. Exercise :
1. Lie on the floor.
2. Make exercise as image and quickly medium for 30-60 seconds
3. Take a break 15 seconds
4. Repeat the previous steps to work 3 rounds
Exercise benefits: - This is a comprehensive exercise of abdominal exercises, in that it covers all parts of the abdomen, which is of excellent exercises to flatten the abdomen.
2- Arm-Crunch
2- Arm-CrunchArm-Crunch Steps Exercise: -
1. Lie on the floor (it should be solid)
2. Extend your hands back and straight up
3. Raise your body using your abdominal muscles (as image)
4. Make a repeat 15-25
5. Make 3 rounds and the period of 15 seconds break between rounds
The benefits of this exercise: - is pulling the upper abdominal exercises, which helps to divide the abdomen (belly muscles first 4) and shall burn a good number of calories.
3. pass the ball from the hands and legs to the contrary
Steps Exercise: -
1. The need for training Card
2. Lie on the floor, grabbed the ball with your hands.
3- climb using the abdominal muscles, and passed the ball from the hands to the legs, and repeat it 20 times
4. Take a break 10 seconds, and then do another round
Exercise benefits: - This exercise helps to move the upper and lower abdominal muscles, it builds both of them and helps to be divided, and the muscles need time to recover from after this exercise.
4- Ball Leg Raises
How do you perform this exercise: -
1. Lie down on the ground, the ball proved Bakdmk
2. proven put your hands (as image)
3. Lift the bottom to the top of your body (10 times), and then Ptbdi legs and work 10 Other occurrences
4. Take a break 20 seconds, and make two rounds or three
Qguaid Exercise: -
This exercise focuses on the tension of the lower abdomen, strengthens muscles and the lower is being amplified by a bit, and this exercise is one of the exercises that preferably carried out at least twice a week.
5. touch football
How to perform the exercise: -
1. Lie on the floor, lift your foot in the air at an angle of 90 degrees
2. using your right hand, touch the left ankle, left hand and vice Touch right ankle
3. Repeat this 30 times, then take a break 15 seconds
4. Repeat the previous steps to do 3 sets
The benefits of this exercise: -
Is specialized in the construction of the upper part of the abdominal exercises, it also helps in building the side abdominal muscles, so do not neglect this exercise at all !! .
6. lifting legs and hands Citation
Steps: -
1. proven hands as image
2. Lift the legs until you reach the chest (and more difficult you can lift your legs without the Butnehm and that Brfhm straight up)
3. Make 15 repeat, do take a break 10 seconds and repeat it 3 times
The benefits of this exercise: -
If you're looking for tummy exercises, it is considered one of the best exercises at all, it focuses on the lower abdomen (more place gathered by fat) so this exercise of basic exercises for the muscles of the abdomen, and if you want to get the muscles of the abdomen is divided, beware that neglect this exercise
7. Exercise lifting legs
Steps: -
1. Lie on the floor and grabbed something with your hands
2. Lift the legs as image (and to increase the difficulty lift it straight up)
3. Repeat this 15-30 times, then take a break 30 seconds, and repeat steps 3 times
Advantages :-
Exercise is like the previous one, where it is based on the effect of the lower abdominal muscles, is one of the best exercises to sculpt the abdomen, he advises everyone his performance.
8. lifting legs vertically
Steps: -
1. Lie on solid ground, put his hand on the ground next to your back
2. Lift your legs 90 degrees, and then Brfhm up as image
3. Repeat this 10-25 times from then take the rest 10 seconds
4. Do 3 sets of this exercise
The importance of exercise: - focuses on the lower abdominal muscles, the exercises that I love it, Arise, his experience and judge for yourselves
9- Supermans
How to perform this exercise: -
1. Lie on your belly, and then raise the right hand with his left foot, then reverse the hands and legs
2. Do not lift quickly, take about two seconds each elevation
3. Repeat this 15 times on each side and take a break 20 seconds
4. Make a 4 rounds
The benefits of this exercise: -
This exercise is strained abdomen as a whole, it moves almost all the muscles of your abdomen until the side of them, so we must not forget this exercise at all
10- Plank
How to perform this exercise: -
1. Lie on your belly
2. Lift the body using your stomach muscles (and hands) as image
3. proven this situation for a minute, then take the rest 20 seconds, and repeat steps 3 times
The benefits of this exercise: -
This particular exercise shall move slow abdominal muscle fibers, it helps to tighten the abdomen indescribably, helps to build and sculpt abdominal muscles as a whole.
at the end :-
Tummy tuck exercises are exercises affect the abdominal muscles, not fat on them, but it caused a decrease in the fat of the body as a whole because they are burning many calories.
I like to say that these exercises are not the best 10 exercises at all, you may benefit not benefit me or vice versa, so Arise her experience and told me the results, frankly, and after the experiment, the results are more wonderful than you think
Do not do of course do all exercises in this article the same day, contented themselves with 3 or 4 exercises maximum, nor Taatdrbwa every day, but trained day after day
For best results should improve your diet and your system they will publish the percentage of protein in the food and underestimate of fat, especially saturated and hydrogenated.
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