8 simple exercises for a flat stomach at home

Exercises for a flat stomach at home

The abdomen is an integral part of the body between the chest and the pelvis, in humans. The region occupied by the abdomen is called the abdominal cavity. The abdomen extends from the thorax and diaphragm to the pelvis with a pelvic crest.

Also the abdominal muscles help in the breathing process. They provide flexibility and movement, protect internal organs, and are a key element in supporting the spine.

They also provide postural support along with your back muscles.
Thus, in the front part of the abdomen there is a main muscle called the rectus abdominis, also known as “abdominals” and ” lower abs “.

Also the obliques are the muscles on the side of the upper body that help rotate the body from side to side and this is the area of ​​the body that is also called “ love handles ”.

That is why it is important to properly work the obliques. Because toning them can help create a nice waistline and better movement.

So you’ll notice that when we do the basic squats and crunches (see exercise 1), we only do the up and down movement so we work the “6 pack” area. And when we do crunches and twists (exercise 2), we work the oblique muscles since the twisting movement is what works your obliques.

And now let’s see these 8 Exercises for a flat stomach at home:

1. Sit-ups

This is a beneficial exercise for the upper abdomen.

First you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.

Hold the position for a second, then inhale as you return to the starting position.
You must repeat it between 15 and 25 times.

2. Crunches with a twist

This is an exercise for the obliques (also known as the love handles).

First you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Get up slowly and then turn your body from the waist (not your back and shoulders) and try to touch your left knee with your right elbow, then return to the starting position.
Then next time do the opposite side and try to touch your right knee with your left elbow.
You should repeat it on each side 10-15 times.

3. V crunches

First you have to lie on the ground. Then extend your arms above your head. That’s the initial position.
Next, stand up bringing your arms outstretched and straight towards your legs, which you also raise straight.
The idea is to lean on your buttocks trying to touch (or get as close as possible) to your feet with your hands. Then inhale as you return to the starting position.
You must repeat it between 15 and 25 times.

4. Iron

Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.

5. Inverted Crunches

First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
The feet must be flexed. Next, lift your hips off the ground using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.

6. Crunchy crunches

Start by lying on the floor with your legs elevated and your arms above your head and take a deep breath.
As you exhale, lift your head and shoulders off the ground. And as you stand up, open your legs so that your arms are between your legs (cut).
You must repeat this movement for 1 minute.

7. Side Plank

This is an exercise that will not only help you get a flat stomach, but can also help you get firmer and rounder buttocks.

First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the ground.
You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

8. Double Leg Raise

Begin by lying on the floor with your legs elevated and your hands behind your head, and take a deep breath. This is the initial position.
Slowly lower your legs as far as you can without touching the ground.
Then raise your legs to the starting position.
Repeat 10 times.