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Exercises for a flat stomach are essential if you want to improve its appearance and get rid of the annoying tire. Unfortunately, they require effort, time and knowledge, which guarantees that they will bring the expected results.
The truth is that we work on the protruding belly ourselves. Unhealthy food, lack of exercise, watching Netflix for hours, alcohol drunk in the evenings … All this makes it difficult for us to maintain a pretty and – more importantly – healthy figure.
However, do not break down – the later you start, the later you will see the expected results. Get started now! For sure, when you think about exercising for a flat stomach, crunches come to your mind. Sure, they are useful, but remember that abdominal exercises aren’t enough! If you have many extra pounds, you need to burn fat first, and it cannot be shed from just one part of your body. So combine your flat stomach exercise with a healthy diet and at least one cardio session per week. The effects of such actions will come faster than you think!
Traditional crunches are the best way to strengthen your abs. How to do them properly?
Lie down on the exercise mat. The back is to be flat and tight to the ground. Bring your knees towards the ceiling with your feet flat on the floor.
Keep your hands close to your head so that your hands only slightly touch the back of your neck. This way, you will support your head and neck, but not pull your neck while doing the exercise.
Take a breath. Stay with your arms on the floor while gasping for air.
Raise your torso as you exhale. Pull your abdominal muscles towards your spine so that they do the work instead of your back, shoulders or shoulder blades.
Don’t drag your head with your hands! This is a widespread mistake and, at best, you’ll get neck pain.
Slowly lower yourself back to the floor.
How many repetitions do you have to do? As much as you can. However, no less than 10.
Another exercise that works on the abdominal muscles is crunches with legs up. Do not be confused by the description of this exercise! It is not easy at all!
How to do them properly?
Lie on your back, straighten your legs and lift them vertically. Place your hands gently on the nape of your neck. Don’t weave them.
Contract your abdominal muscles and lift your torso toward your straight legs. Return to the starting position with the exhalation.
Remember not to drag your head with your hands.
The abdominal muscles should be tense all the time. If you are unable to concentrate, close your eyes and think about your tense muscles.
This is a straightforward exercise and is irreplaceable for strengthening your abdominal muscles. You must have performed them in PE lessons.
How to do them effectively?
Lie on your back, straighten your legs and arms above your head.
Inhale, simultaneously raise your legs to a 45º angle and bring your straight arms upwards towards your feet. Buttocks should remain firmly against the mat.
Lower your body by contracting your abs.
Repeat this action at least 20 times.
Before you run for a piece of cake, stay with us for a while longer.
For dessert, we have prepared a fourth, extra exercise for you, which will strengthen your abdominal muscles and your entire body!
Of course, I’m talking about the plank hated by all training people.
Kneel on the mat.
Bend your elbows at a right angle and lean on your forearms. Keep your shoulders directly above your palms.
Leaning on your toes, lift your torso. Tighten the muscles of the entire body.
The key is to keep your body in a straight line.
Hold for at least 30 seconds. You want a flat stomach, right?
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