You will not find any secrets in a flat stomach. You need a good old-fashioned exercise, both cardio and strength training, says the Wellsphere website, in addition to having a healthy diet that is low in salt and sugar to prevent bloating. According to the website of the Nicholas Institute of Sports Medicine and Athletic Trauma, toned and flat abdominal muscles not only look good, but are also needed to support the back and pelvis and maintain good posture. Combine strengthening exercises with regular cardio activity, to get a firm and strong abdomen.
Lie on your back with your knees bent and feet flat on the floor. According to TheFitMap, a site related to health and lifestyle, you should keep your legs together for this exercise; however, if you find it very difficult to do crunches in this position, separate the feet the distance from the width of your hip. Cross your arms over your chest, or place your hands gently on the back of your head, with your elbows bent on each side of your body. Squeeze the stomach muscles while slowly raising the head and shoulders of the floor. Hold the position elevated for a few seconds, then slowly lower; Do two sets of 10 sit-ups. Exhale as you rise and inhale while you return to the ground. Performing the exercise slowly requires more muscle control and effort, so do not rush, and make sure you keep your back on the floor during your abs.
Lie on the floor on your abdomen with your legs stretched out behind you. Place your hands on the ground, so that they touch the sides of your body and are at chest level; Then push yourself up with your arms until they are perfectly stretched and only your hands and the tips of your feet touch the floor. If this position is very difficult, keep your knees where you get enough strength to perform the exercise correctly. Your body should be in a straight line from your shoulders to your feet, or to your knees if you do it the other way. To ensure that your lower back does not begin to fall off the line, keep your abdominal muscles tightened as much as possible and hold the position for thirty seconds, when you have more resistance extend this time to one minute. To help you keep your abdominal muscles tight, TheFitMap suggests that you imagine that you are trying to take your belly button to your spine.
Lie with your back flat on the floor, your knees spaced hip-width apart and flexed so that they are pointed towards the ceiling. Tighten your abdominal muscles and immediately raise your hips off the floor; your body should be in a straight line that goes from your knees and down to your shoulders, these should continue to touch the ground.Resist in the raised position and take three deep breaths before slowly lowering the hips to the floor, keeping the abdominal muscles tight during movement. Repeat the exercise up to ten times.
Position yourself in the same position as for pelvic elevation. Squeeze the stomach muscles and lift the right foot off the floor, keeping the knee flexed at 90 degrees, so that the lower leg is parallel to the ground. Place your right hand on your raised right knee and while using the muscles of the abdomen to bring the knee to the chest, use your hand to create resistance. You must feel that the muscles of the abdomen tense with pressure from your hand. Your right arm should remain straight while the muscles of the abdomen are tense and stretched. Hold the contraction for three deep breaths, repeat equally with the left leg. Try to do 10 repetitions on each side.