10 Best Home Exercises For A Flat Stomach

Home Exercises For A Flat Stomach, You can train not only in the gym but also at home. The advantages of such classes are obvious: you do not need to buy an expensive membership or adjust to the schedule of the fitness club. In addition, the costs for equipment are also minimal. It is enough to have only a mat, and in some cases, you will not even need it.

Some people exhaust themselves with diets to reduce their waist size, while others are ready to spin a hula hoop or do stomach vacuums for a long time.

We have selected 10 simple and effective abdominal exercises that you can do without leaving your home.

Body lifts

Starting position: lying on your back, bend your legs at the knees, place your feet on the mat, bend your arms, place your palms behind your head, or hold them in front of your body.

Technique of execution:

• As you exhale, lift your body, lifting only your head, shoulders, and shoulder blades off the floor.

• Do not lift your lumbar spine.

• Watch the position of your head – do not bring your chin close to your chest and do not throw your head back.

• Inhale and return to the starting position.

Leg swings

Starting position: lying on your back, raise your legs vertically, and place your arms along your body.

Technique of execution:

• If you have difficulty straightening your legs completely, bend them slightly at the knees.

• Lower and raise your right and then left leg alternately.

• Pay attention to the position of your back – it should be completely pressed to the mat.

Bike

Starting position: lying on your back, bend your arms and place your palms behind your head, or keep them next to your ears, bend your legs at the knees and lift them above the mat so that your shins are approximately parallel to the floor.

Technique of execution:

• Lift your head, shoulders, and shoulder blades off the mat.

• Bring your right elbow and left knee closer to each other.

• Then change position, bringing your left elbow and right knee closer.

• Perform the movement to bring them together while exhaling.

• Don’t hold your breath.

Plank

Starting position: take a push-up position, place your palms under your shoulder joints, feet hip-width apart, keep your back straight, and do not allow it to bend or round.

Technique of execution:

• Hold the position for up to one minute, tensing your abdominal muscles.

• Breathe evenly, do not hold your breath.

• Distribute your body weight evenly between all points of support – between your feet and your palms.

Rock climber

Starting position: take a push-up position, and stand in a plank.

Technique of execution:

• Raise your right leg.

• Bend it at the knee joint.

• As you exhale, reach your knee forward between your hands.

• As you inhale, return your leg to the starting position.

• Do the same with the other leg.

• Perform leg movements alternately for up to one minute.

• Maintain a pace that is comfortable. You can increase it later.

Reverse crunches

Starting position: lying on your back, place your arms along your body, bend your legs at the knees, and place your feet on the mat.

Technique of execution:

• As you exhale, pull your knees toward your body, lifting your pelvis slightly.

• Do not raise your head, back, or shoulder blades.

• Then return to the starting position.

• Try to lower your pelvis in a controlled manner.

Yoga Boat Pose

Starting position: sitting, bend your knees, and place your feet on the mat.

Technique of execution:

• Raise your bent right leg.

• Hold the position for several breathing cycles.

• Put her down.

• Raise your bent left leg.

• Hold the position for several breathing cycles.

• Put her down.

• Then lift both, fix the position, but do not hold your breath.

• If you feel discomfort in your back, lower your legs a little, bringing your feet closer to the floor.

• If the pose is easy enough, try straightening your legs completely.

Bent-leg crunches

Starting position: lying on your back, spread your arms out to the sides, bend your legs, and raise them so that there is approximately a right angle between the shin and thigh.

Technique of execution:

• Lower your legs to the right, while turning your head to the left.

• Change position, and do the same on the other side.

• Make sure your shoulder blades remain pressed into the mat and your shoulders should not rise.

• To make it more challenging, you can increase the angle between your shin and thigh by straightening your legs.

Arm and leg swings

Starting position: lying on your back.

Technique of execution:

• Raise both legs.

• Try to straighten them, if this is difficult, bend your knees a little.

• Raise your body – head, shoulder joints, and shoulder blades. Do not lift your lumbar region off the mat.

• Raise your arms and reach them towards your feet.

• Lower your right leg and left arm simultaneously.

• Turn your head slightly to the left.

• Then lift them.

• Lower your left leg and right arm.

• Turn your head slightly to the right.

• Then lift them.

• Don’t hold your breath.

“Scissors”

Starting position: lying on your back, place your arms along your body, legs straight at an angle of at least 45 degrees from the floor.

Technique of execution:

• As you exhale, cross your legs.

• As you inhale, return to the starting position.

• Monitor the position of your back – it must be pressed to the floor, as well as the back of your head and shoulder blades.

• If you have difficulty performing this exercise, you can raise your legs higher or bend them slightly at the knees, this will make it easier.

• Another option is to lift your body and rest your hands on the floor so that your elbows are under your shoulders and your back remains straight.

The number of repetitions of exercises and approaches depends on the initial physical fitness, health status, and goals of the training process.

You can do them in a circle, several times each. And so on for several circles. Or you can devote one minute to each. Thus, the main part will take only ten minutes. Plus time for warming up at the beginning and stretching at the end. In total, no more than 20 minutes for training – time that is quite realistic to allocate for strengthening the abdominal muscles during the day.

It is important to focus on how you feel and increase the load gradually. You should also remember about drinking and nutrition. Try not to eat immediately before you plan to do abdominal exercises.

For a home workout, as for any other, choose comfortable clothes that will not restrict your movements. When exercising, take care of the temperature in the room. Provide access to fresh air by opening windows or turning on the air conditioner.