• April 26, 2024

For a flat abdomen it is necessary to follow a routine of abdominal exercises that, after some weeks of practice, demonstrate their results.

Therefore, in GetQoralHealth we show you five exercises that will help you burn abdominal fat and reduce the volume of belly . Remember, before starting to exercise, ask your doctor if you can do it:

Leg bridge

Lie on your back on the floor, with your knees bent. Raise one leg until it is straight and perpendicular to the floor. Without moving the rest of your body, move your extended leg to one side. You will feel forced to compensate the movement with an effort of your abs. Move your leg towards the center and again to the side several times and repeat the process towards the other side of your body and then with the other leg.

Swing for abs

The initial position of this exercise is a cross. The arms extended and your body in a straight position. Now you must get that position with only one of the hands and one of the feet resting on the floor. Once the initial position is achieved, the exercise consists in lowering the extended arm until it is below your body. To do this you must turn your torso until it is in front and your shoulders parallel to the floor.

Sliding wheel

In this exercise you must use a sliding wheel to do abdominal exercises. On your knees, place the wheel in front of you and seize it with both hands. Remember that the movement that the wheel will make should be in a straight line in relation to your body. Let yourself fall while keeping your back always straight and with the abdominals contracted. Then it contracts the abdominals with force to return to the initial position. Every time you do this exercise try to go further and further away.

Bike

Lie on your back, with your arms behind your neck. Raise your head and keep your elbows out. Bring one knee to your chest while you try to touch it with the elbow on the opposite side while still forming a straight line between the elbows and shoulders, so that you are forced to turn the torso each time. Start slowly, alternately with each leg and then accelerate the pace without holding your breath and keeping the abdominals contracted.

Dumbbells

Place the weights in front of you, near your feet. Keep your legs extended and your back straight, lean over and take the weights. When lifting, keep the weights close to your legs and the abdominals contracted. Raise up to a straight position and then descend to where you feel comfortable. Begin to descend while continuing to contract the abdominals.

These exercises should not be done more than three or four times a week, with a day of separation to allow rest and recovery of muscles.

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Video Medicine: How to Do Single Leg Bridges (April 2024).