The best exercises to get a flat and attractive stomach

Burning the fat accumulated in the abdominal area requires some effort, whether by doing exercises or following a healthy diet. "Madam.net" suggests a group of the best exercises to get a flat and attractive abdomen:

The best exercises to get a flat and attractive stomach

Fat builds up around the belly as a result of consuming a lot of sugar, processed foods, and meals that are high in cholesterol and saturated fats. Belly fat also affects your overall health and may put you at risk for heart disease or diabetes. 

Therefore, it is recommended to reduce sugars, processed foods and calorie-rich meals as much as possible. Regular physical activity helps burn calories; To reduce fat around the stomach.

 

Here are 5 of the best exercises for a flatter and flatter stomach:

 

1. panels

Wooden planks help strengthen the abdominal muscles and abdominal muscles. It burns more calories than other stomach exercises. It also improves your metabolism; Because the stronger your core muscles are, the more calories you'll burn even while at rest.

The bars also have a way of improving your mood; It releases a lot of endorphins in the body, which helps to get rid of depression and anxiety.

At first, a plank can be quite challenging for your muscles. But, with perseverance, your body builds stamina.

 

How to make a plank:

Lie on your stomach on a mat.

Bend your elbows and begin to raise your body, keeping your legs straight.

As you raise your body, support yourself with your toes.

Raise your body so that your head, neck, back and leg are in a straight line.

Hold for 10-15 seconds.

Repeat steps 1 through 5 five times.

 

2. Sit-up exercise

A classic stomach-tightening exercise that uses body weight to improve abdominal muscle strength

 

How to do the sit-up:

Lie on your back with your feet fixed, then bend your knees as far as possible.

You can either place your hands behind your head, place your hands on opposite shoulders, or place your arms on your thighs.

Exhale as you raise your upper body to your locked thighs.

Breathe in when you return to the ground.

If you put your arms behind your head, make sure not to push them into the neck or head too much. Move up and down while tensing your abdominal muscles to take full advantage of the exercise.

Start with 10-15 times.

It can be increased as you progress.

3. Bicycle crush

Bicycle squats strengthen all the central abdominal muscles.

 

How bike crush works:

Lie on your back and bend your knees as far as possible, while your feet are flat on the floor.

Put your hands on the back of your head.

Lift your knees above your hips and engage your core by raising your upper body. As you exhale, twist your torso as you bring your left elbow toward your right knee, which is hanging.

At the same time, the left elbow and right knee overlap; At the time the left leg is upright.

Count to two and then return to start as you breathe in.

Do two sets of 10-15 repetitions.

4. The boat

This exercise helps build the muscles of the spine and core

It is a yoga exercise that requires a lot of concentration. It helps build the muscles of the spine and core muscles.

 

How to put the boat:

Taking deep breaths during a boating exercise helps relieve stress and calm the body.

Sit on a mat, raise your legs so that your body forms a V while sitting.

Spread your hands out, so that they are parallel to the floor.

You can wait up to a minute.

Then repeat the process 2-3 times.

A 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.