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8 Abdominal Exercises for a Flat Stomach To Do At Home





 
Abdominal Exercises for a Flat Stomach To Do At Home


With the help of the most effective belly exercises that I will reveal to you in this post.

These 8 abdominal exercises are suitable for both men and women and always give you excellent results.

ANATOMY OF THE ABDOMINAL MUSCLES

Abdominal Exercises for a Flat Stomach To Do At Home


To model toned abdominal and a flat stomach in the shortest possible time, you must not forget the fundamental rules of anatomy.

Above all to know where the fulcrum that many forget is hidden.

In general, the main part of the abs is made up of three different parts.

These are:

the rectus muscle of the abdomen (musculus rectus abdominis),

the transverse abdominal muscle (musculus transversus abdominis),

the oblique muscle of the abdomen (musculus obliquus abdominal).

If you want a toned abs, remember that you need to strain all three groups.

How to do it, I'll explain step by step.


RECTUS MUSCLE OF THE ABDOMEN

First of all, let's take a look at the purpose of the rectus abdominal muscle.


There is a completely wrong belief regarding this muscle.

Remember that high, medium, and low abs don't really exist.

We use this terminology only to better choose the exercises.

Originally these are three groups of different muscle fibers, which at first glance work separately, but in reality form only one, the rectus abdominal muscle.

It is also known as the six pack and allows you to bend your torso in the chest-knee direction and vice versa.

TRANSVERSE MUSCLE OF THE ABDOMEN\

Much less known, but no less important is the transverse abdominal muscle.

Unlike the muscle above, this is located deeper and you can imagine it as a very important wrap of your belly.

The muscle fibers of the transverse abdominal muscle play a stabilizing role and are very important for your well-being, your posture and your movements.


OBLIQUE MUSCLE OF THE ABDOMEN

An extra touch to the belly is given by the oblique muscle of the abdomen.

To be exact, there are two types, namely the oblique muscle of the external and internal abdomen.

It is very important that you do not forget about this group, because in addition to lifting the torso, it also allows rotation and takes care of making you have a slimmer waistline.


HOW TO TRAIN THE ABDOMINAL?

To have a flat stomach, another information is essential ...

In addition to understanding which muscle groups to strain, it is also important to:

train them properly.

Forget about repetitions until you drop.

The solution lies in effective exercises and perfect execution.

So I'll show you my 8 favorite exercises below.

EXERCISES FOR HIGH ABDOMINAL


CRUNCH

Abdominal Exercises for a Flat Stomach To Do At Home

Get down on the floor and lie on the ground on your stomach,

place your hands on the nape of your neck and move your elbows away from your body,

your feet are in full contact with the floor,

in the movement make sure to bring the chest as close as possible to the knees,

make sure that the lower back is in a neutral position (only slightly off the floor)

when you have reached the extreme point, exhale strongly and return to the starting position in a controlled movement.



BOOK CRUNCH
 
Abdominal Exercises for a Flat Stomach To Do At Home


At first, lie on your back and lift your legs from the floor in a vertical position,

also raise your arms at right angles by turning your hands towards the ceiling,

from the starting position lift your torso off the floor and bring your hands together,

if possible, try to touch your ankles and be careful to keep your legs still.

 
EXERCISES FOR LOWER ABDOMINAL


REVERSE CRUNCH

 
REVERSE CRUNCH


Get down to the floor, bend your legs and keep your feet in contact with the floor,

the arms are extended to the sides of the body,

from the starting position, move your knees towards your chest,

it is desired that the buttocks move off the floor,

do not forget the support of the arms and a controlled movement,

especially when returning to the starting position make sure to activate the core muscles as well and that the lumbar part remains in a neutral position (that it does not bend)

THE CANDLE

 
THE CANDLE

Lie on your stomach with your arms close to your body and legs extended vertically,

then with a controlled rotation of the pelvis push the legs as high as possible,

the support of the hands is of great help,

make sure that the heels move only vertically and not horizontally (forward-backward),

in this exercise, your lower back moves off the floor, so make sure your chest is active all the time.

SEATED CRUNCH

Abdominal Exercises for a Flat Stomach To Do At Home


Sit down and fold your legs,

lean on your hands and heels,

make sure you keep your back straight and that the head forms a natural extension of the back,

your job is to bring your knees as close to your chest as possible while keeping your upper body in place,

the lower back must not move.


EXERCISES FOR OBLIQUE ABDOMINAL

SIDE CRUNCH

Abdominal Exercises for a Flat Stomach To Do At Home


The back is completely in contact with the surface,

bend your legs and keep your feet in contact with the floor,

the arms are close to the body,

with an alternating lateral movement try to touch your ankles with your hands,

focus on controlled movement and maximum abdominal activation.


THE MOUNTAIN CLIMBER WITH ROTATION

 
THE MOUNTAIN CLIMBER WITH ROTATION


Put yourself in the position of a classic push-up,

The arms and legs are fully extended, the torso is straight,

from the starting position move the knee in the direction of the opposite elbow,

focus on the rotation in the torso part,

when you get to the extreme point, hold the position for a second,

do not forget that the movement is alternating.


ROTATION OF THE CHEST WHEN SITTING

 
Abdominal Exercises for a Flat Stomach To Do At Home


Sit on the ground and fold your legs,

lean on your heels,

stretch your arms out in front of you at right angles, your back is straight,

move your arms to the right and left with an alternating rotation of the torso,

every time you reach the extreme point, exhale and tighten the core muscles tightly,

add an extra touch with a slight twist in the direction of the floor.


Regardless of the exercise you do, never forget to:

activate the musculature of the central part of the body,

make sure your back is in a neutral position,

perform a controlled movement e

contract the muscles as much as possible.