Achieving a flat stomach is one of the most coveted goals among people who seek maximum aesthetics and physical and mental health. A flat stomach is a marked abdomen, with no belly and hardly any body fat.
Unless you have a fast metabolism, we all know how much it costs to have a completely flat stomach, since whether we are men or women, we have a hard time losing fat to get defined.
In addition, there are many myths and misconceptions on the internet that make you confused when it comes to developing a flat stomach. Although the most important thing is diet, training and weight control, there are also certain exercises that help to have a flat stomach and speed up the appearance of abs.
These exercises must be done together with a correct diet, a correct training and with a lot of consistency, since without that it will not be useful to do the exercises, because the high percentage of body fat will cover your work and it is as if you had done absolutely nothing.
So, without lingering any longer, I’m going to introduce you to the best exercises I know to get a flat and defined belly, as always from the sports section of doncomos.com
What You Need
- A mat or padded surface.
- A tracksuit.
- An abdominal wheel.
- Abdominal wheel:
It is one of the ideal exercises to have a flat stomach, since it is one of the exercises that work the abdominal area the most, especially the upper abdominals, which are not usually worked much with ordinary abdominal exercises. The way to do it is to kneel on a padded surface, in the same way as in the photo below, then we are going to hold the abdominal wheel with our hands and making force with the abdominals, we are going to lower downwards until we lie completely on the floor, then we will go back up. It is very important to go down only using the strength of the abdominals, without using either the lower back or the arms, which simply serve as support to go down.
- Normal abdominals:
I call them normal because they are the abdominal exercises of a lifetime, the ones we have always done and the most recommended, since they work almost the entire abdominal area and there is no science to do them. We are going to stand on a flat surface on our back, with our knees bent and our hands on our chest or head, now we are going to go up to the middle more or less and go down. We will do this without moving the neck, keeping the body straight, using the abs to go up and trying to look at a fixed point on the ceiling to avoid moving the cervical spine.
- Oblique crunches:
A type of crunch that works the side abs, which are not well worked with regular crunches. We are going to lie down in a similar way to normal sit-ups, however, this time we are going to raise one knee on top of the other and move laterally to the opposite side of the leg. We’ll do this by touching elbow to knee to do a full range. We will avoid moving the neck again and we will do the exercise with a good technique.
- Leg raises:
Now we only have to work on the leg raises, which will serve us to work the abs of the lower part or lower abdominals. We are going to lie on our back, with our legs fully stretched and with our feet together, then we are going to raise our legs upwards, making an upward arcing movement without separating our legs. The trunk is kept straight and the neck of course does not move.
- Don’t overuse the number of repetitions: There are people who make the mistake of doing thousands of sit-ups a day, something that is not good for the muscle. When you do a lot of repetitions, the only thing you will do is overtrain, and it can happen that you get stretch marks or that you get serious injuries. It is best to train around 20 to 50 repetitions per exercise, without needing to do any more, as more is not always better.
- Add ballasts: Once you’ve mastered the technique of the exercises, you can start adding a little weight to the abdominal exercises, which will increase your resistance a bit. Add multi-kilogram discs, which you can put on top of your belly, in your hands, or use pulleys for leg raises. What you have to be clear about is that you can’t compromise the performance of a correct technique, because if you start doing it wrong by putting on more kilos, you will only get injured.