Best exercises to flatten the abdomen quickly

A flat stomach is one of the most prominent and attractive signs of fitness. The best exercises to tighten the abdomen quickly, we review in the following report:

Effective exercises to tighten the abdominal muscles and give it a flat shape

Getting tight abs requires some effort and perseverance. Fortunately, there are plenty of exercises you can do to burn fat, build muscle, and define your abdominal muscles.

Doing these exercises every day - while making sure you take a chance to recover - helps you get strong muscles. On alternate days, focus on other types of exercise. And take care if you have pain in your neck, shoulders or back.

1. Touching the toe

This exercise helps in tightening the abdominal muscles

This exercise is ideal for beginners who want to build strong muscles.

How to perform this exercise:

Lie on your back with your feet and legs raised to form a 90-degree angle.

Tighten your lower abdominal muscles as you lift your upper body off the mat.

Extend your hands toward your toes, and pause for 1-2 seconds at the top.

Lower your back slowly.

Do 1-3 sets of 12-18 repetitions.

2. Side panels

This exercise helps burn belly fat and tighten its muscles

Lie on your right side with your right forearm under your shoulder.

Extend your legs, and place the left foot on top of the right. Tighten the abdominal muscles inward.

Lift your hips to form a straight line with your body. Lift your left arm straight.

Rotate your torso toward the floor and place your left arm under your body.

Rotate your torso and straighten your left arm to return to the starting position.

Start with one set of 8-12 repetitions.

Repeat on the other side.

3. Low oblique crunches

This exercise can be performed on a flat surface if you do not have a low bench.

Lie on a low bench.

As you begin to raise your upper body, place your left hand behind your head and your right hand on your left thigh.

Keep lifting your upper body as you rotate your torso to the left side, bringing your right elbow to your left knee.

Pause here for 1-2 seconds.

Slowly back down to return to the starting position.

Repeat the exercise on the other side.

Do 2-3 sets of 10-18 repetitions.

4. Bike Crunch

This exercise is one of the effective exercises to tighten the abdominal muscles

Lie on your back with your knees bent and your heels flat on the floor.

Interlock your fingers at the bottom of your head.

Lift your upper body off the floor and raise your knees so that they are directly above your hips.

On the exhale, twist your torso as you bring your right elbow and left knee toward each other.

At the same time, straighten and extend your right leg.

Perform this movement once or twice before inhaling and returning to the starting position.

Repeat on the other side.

Do 2-3 sets of 8-18 repetitions.

5. Burpee

This exercise burns belly fat and strengthens its muscles

This explosive exercise works your core and helps burn fat.

After standing with your feet shoulder width apart, do a squat with your palms in front of you on the floor directly under your shoulders.

Jump with your legs back as if you were doing a push-up.

Do the push-up once, then return to the starting position.

Raise your arms above your head as you jump. When landing, go down to do a squat.

Do 6-10 sets of 12-25 repetitions.

6. The boat

This exercise builds core and spine muscles.

After sitting on the floor, raise your legs in the air to form a V shape.

Spread your arms forward so that they are parallel to the floor.

Wait up to 1 minute.

Repeat 2-3 times.

Additional Tips

For a flat stomach, small changes can be made in your daily life, including:

- Physical activity.

- Get enough sleep.

- Drink more water.

Eat foods that contain probiotics.

Note from "Madam.net": If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.