8 super exercises that will give you a flat stomach

The flexion of the press and sit-ups were earlier the most popular warm-up in physical education classes, but these days have long since passed. Today, both these exercises have earned a bad reputation, especially among fitness instructors. Constant repetitions and flexions of the back often caused back pain, and sometimes even displacements of the disks. The exercises listed below will help you achieve a flat, resilient abdomen without pain and trauma.

Planck

Exercises to strengthen the torso are extremely useful not only for the press, but also for the correct coordination of movements. One of the simplest and most popular exercises aimed at stabilizing the torso is a classic bar on elongated arms or, as it is also called, a high bar.

The most effective way to keep the bar, throwing a small weight from one hand to the other. Place the weight next to the right hand, and stretch the left and take out the weight, put it next to the left hand. Repeat the exercise, changing hands for a minute.

Keep the spine level. It is best to monitor the direction of the spine - follow the pelvis. If it does not lean to the left or to the right, does not go up and fall, the entire spine will remain flat.

During the exercise, put the weight, return to the starting position on inspiration and lift the weight on exhalation.

Abdominal bend

To minimize back pain and provide comfort to the entire spine, take note of the exercise developed by Dr. McGill, the abdominal fold. Lie on your back, stretching one leg, and the second bend at the knee. Put your hands under your waist, make sure that your chin is parallel to the ceiling, do not bend your neck. Carelessly lift your head, chest and shoulders as much as you like. Do not bend your neck or bend your chin to your chest. Imagine that a flat wide board is attached to your back and nape, and lift the upper part of the body in one motion. Even if the rise seems low, it's okay. Repeat the exercise 20 times, changing the bend of the leg from the right to the left.

March lying

For those who plan to create their own effective fitness routine, experts recommend one more exercise, aimed at strengthening the torso, - a march lying down.

To perform the exercise, lie on your back, stretch your arms along the body with your hands down, bend your knees, resting your feet on the floor. This is the starting position. Alternately, raise your legs without bending them, and try to pull the knee as close to the stomach as possible. During the exercise it is important to keep the spine flat and ensure the correct balance and stability. Do this exercise for a minute.

Half-arm

Another simple and effective exercise to strengthen the torso - a semi-lock. Lie on the floor face up, bend your knees and firmly put your feet on the floor, keep your knees together. Hands stretch out along the body, resting your palms on the floor. Raise the hips and pelvis upwards so that the body is a straight line that runs at an angle from the shoulders to the knees. Slowly lower the pelvis down to its original position and repeat the exercise 15 to 20 times.

Twisting upside down

This exercise is called back torsion and is a step from strengthening the torso to its strengthening. The correct execution of this exercise requires you to lie on your back, stretching your arms along the body and resting your palms on the floor. Also, you need to raise your legs up, not bending them, so that your feet are parallel to the ceiling. This is the starting point. Next, raise the hips, pelvis and lower back up as much as you feel comfortable, without losing balance and stability. Focus on the shoulders and palms. Returning to the starting position, try to lower your hips to the floor slowly.

Climber

This exercise is also designed to strengthen the torso, more than to stabilize and strengthen it. The starting position of the climber is high. Standing in the bar on outstretched hands, start running on the spot, while trying to keep the right leg knee as close as possible to the elbow of the right hand. The same is with the left side. When starting movement, make sure that the hips and pelvis do not go up, keep the torso immobile, and its muscles are engaged. This will not be easy, since a climber is more difficult exercise, which causes the body to get tired faster and try to compensate and find the path of least resistance.

Football Roll

Stand up straight and stretch your arms with the medical ball up. Keep your feet shoulder width apart. Sharply throw the ball down with the maximum possible force, while try to catch it as soon as it bounces off the floor. It's okay if your body goes into the semi-squat. Repeat the exercise 12-15 times. The main thing, do not forget to keep the muscles of the torso in suspense. If you feel how the muscles of the press are involved in the exercise, then you are doing it right.

Throw ball on fitball

Rest your waist on the fitball and bend your knees at an angle of 90 degrees, put your feet on the floor. Raise the medical ball on outstretched arms. Quickly sit down and throw the ball against the wall and catch it. Repeat exercise about 15 times.

Cardio exercise and healthy eating

Working on the abdominal muscles, people often forget about the layer of fat that surrounds them. To get rid of excess fat around the press, engage in effective cardio training or start running. Jumping on the rope is also very effective. To increase the effect of exercise and exercise, review your diet, exclude from it semi-finished products and harmful products, and the result will not only the abdominal muscles, but the general health, as well as appearance.

Proper nutrition and exercise should be inseparable when working on the muscles of the press. You can spend hours on exercises, repeat them for weeks and months, but if they are not supported by a healthy diet, you are unlikely to see satisfactory results.

This does not mean that you need to completely abandon carbohydrates and forget about pasta, sandwiches and pastries. The problem is not that we eat carbohydrates, but how much of these organic substances our body has to process every day.