Every girl wants to have a toned stomach and an elegant waist. To achieve this goal, it is not enough just to pump up your abs and do crunches. A special program of 5 exercises will help you effectively work the deep core muscles, make your waist more pronounced, and your stomach flat and elastic.
But before you begin, it is important to remember: in order to achieve visible results, training must be regular and your diet must be balanced. The optimal frequency of classes is 3-4 times a week.
To effectively work out a flat stomach, do the following exercises:
Vacuum abdomen lying down
Lie on your back, bend your knees, feet on the floor. Exhale deeply and draw your stomach in toward your spine as much as possible. Hold for 5-10 seconds, breathing shallowly. Relax slowly and repeat. This exercise activates the transverse muscle, which holds the abdomen from the inside.
Plank with alternating leg raises
Stand on your elbows and toes, with your body extended in a line. Tighten your abs and buttocks. Slowly raise one leg 10–15 cm, hold for 2 seconds, lower. Repeat on the other leg. The movement strengthens the entire core without putting stress on the lower back.
Side plank with pelvis lowering
Lie on your side, lean on your elbow, legs straight. Raise your pelvis so that your body forms a straight line. Slowly lower your pelvis down without touching the floor, then return up. Perform 10–12 times on each side. The exercise forms a graceful curve at the waist.
Bench leg press
Lie on your back, raise your legs at a right angle. As you exhale, slowly lower one leg down without touching the floor and return. Repeat on the other leg. Keep your lower back pressed to the floor. This movement works the lower abdomen without twisting.
Glute bridge with abdominal retraction
Lie on your back, legs bent, feet on the floor. As you exhale, draw in your stomach, then lift your pelvis up, squeezing your buttocks. Hold for 2 seconds, lower. The exercise simultaneously strengthens the abs and buttocks, improving posture.
For each exercise, select such a load so that the last repetitions are difficult, but the technique does not suffer. The optimal range is 10-15 repetitions with no more than 45 seconds of rest. By incorporating these exercises into your training process, you will not only get a flat stomach, but also strengthen your back muscles, improve your posture and overall well-being.
