10 Proven Exercises For a Flat Belly

You don’t have to go to the gym for perfect abs. At home, you can do a few simple exercises. The workout you will learn about today is suitable for beginners. For classes you only need a rug.

To work out the press, it is enough to perform 10 simple exercises. Each of them can be simplified, we will give several recommendations.

1. Twisting

to develop the rectus abdominal muscles and strengthen the press. This workout will help you work out your body contours and increase your endurance. Twisting is simple:

• lying on the mat you need to bend your knees with support on your feet;
• cross your arms at the back of your head, push your elbows apart;
• raise the top of the body and curl up in the press area, without lifting the whole back from the floor;
• linger for a few seconds while twisting and return to the starting position;
• repeat 15 times.

To ease the load, you can cross your arms over your chest.

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2. “Hundred”

to work out the abdominal muscles and eliminate subcutaneous fat. You need to perform the exercise like this:

• lying on the mat, bend your knees and raise them so that the hips are perpendicular to the floor surface;
• linger for a few seconds;
• raise your head slightly and stretch your arms forward so that they are on the floor;
• raise vigorously several times, then lower hands, without unwinding the body;
• make 30 “pulsations” in total.

To minimize the load, you can lower the foot to the floor.

3. “Dog on the hunt”

to strengthen the muscles of the thighs and buttocks, relieve tension from the spine, and straighten posture. It is necessary:

• standing on all fours, make sure that the palms are at shoulder level, and the knees are under the sit bones;
• stretch your right arm forward, left leg back;
• keep your back straight while maintaining balance;
• return to starting position;
• repeat the same actions with the left hand and right leg;
• perform 10 repetitions on each side.

If it is difficult to maintain balance, you can straighten your arms and legs alternately.

4. Extension of the legs at an angle

to strengthen the muscles and give it relief. It is necessary:

• lying on the mat, raise straight legs at an acute angle;
• raise your head slightly, cross your arms at the back of your head, spread your elbows to the sides;
• bend your knees at a right angle so that your hips are perpendicular to the floor surface;
• return to starting position;
• repeat 15 times.

You can minimize the load by putting the upper part of the body on the floor and placing your hands under the buttocks.

5. Turns with the body

to work out the oblique muscles of the abdomen. Need to:

• sitting on the mat, bend your knees, put your feet on the floor;
• take the body back at an acute angle;
• close your hands in front of you, spread your elbows to the sides;
• turn the body to the left, then to the right so that the elbows touch the floor;
• do not tear your legs and buttocks off the floor;
• make 10 turns in each direction.

To reduce the load, do not pull the body back too much in the starting position, but raise the body higher, closer to the legs.

6. Plank on the knees

to increase strength, improve endurance and form a relief press. To complete the bar you need:

• take a position – lying down;
• slowly kneel down;
• after touching, raise your knees again;
• repeat 15 times.

For beginners, you can simplify the exercise by spreading your feet wider and staying longer when touching your knees to the floor.

7. Touching the floor with socks

to develop the lower abdomen, thighs and gluteal muscles. It is necessary:

• lying on your back slightly raise your head and cross your arms at the back of your head;
• raise your legs and bend them at the knees;
• lower your feet alternately on the mat, touching the floor with your toes;
• perform 10 touches with each leg.

For beginners, lowering the top of the body or feet to the floor will relieve muscle tension.

8. Pulling the knees

to develop the abdominal and shoulder muscles, strengthen the lumbar and back muscles. Need to:

• sit on the floor, bend your knees;
• take the body back at an acute angle, stretch your arms up;
• alternately pull the knees to the chest, while lowering the arms and covering the lower legs;
• do 10 reps with each leg.

To simplify training, you can raise the body higher (not at an acute angle).

9. Lateral bends

are a great starting or finishing element of a workout. It is necessary:

• lying on the mat, bend your legs and put your feet on the floor;
• stretch your arms along the body, raise your head;
• lean your body to the right and left so that your fingers touch your heels;
• make 10 tilts in each direction.

You can minimize the load if you perform inclinations first in one direction, then in the other direction.

10. Lifting the body

to strengthen the abdominal and lumbar muscles, straighten the posture. It is necessary:

• lying on your stomach, cross your arms on the back of your head, with your elbows apart;
• raise the body so that the stomach remains on the floor;
• linger for a few seconds at the top point;
• repeat 15 times.

To minimize the load, you can keep your back low.

If, in addition to getting a relief press, you need to get rid of extra pounds, it is better to perform the exercises listed above in combination with strength and aerobic training.