How to get a flat stomach in 8 minutes per session with 4 exercises

Imbalance of hormones is one of the main causes of fat accumulation in belly area.

The fact is that the fat cells in the abdomen and waist zone are sensitive to testosterone, its surplus causes the appearance of a fat pad around the waist.

The best way to get rid of belly fat is to start eating healthy and to exercise.

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There are many exercises to create a beautiful belly, but only a few of them really work. Therefore, we decided to select for you a training complex for your abs, which will help you effectively cope with this problem.

It will take only 8 minutes of your time a day, but your will see great results quite soon.

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Do the first circle of the following four exercises (do each exercise for one minute), then rest for a minute and repeat from the beginning. You need to perform 2-3 circles of all exercises.

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#1. Crunches

Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.

Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.

Slowly return to the starting position and repeat until set is complete.

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#2. Plank

– Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.

– Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

– Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

– Hold for at least 10 seconds and lower yourself back to the floor.

There are also other types of plank. Combine them with the basic plan or include to your workout routine.

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#3. Russian Twist

– Sit on an exercise mat with your legs fully extended and your upper body upright. Cross your your ankles and raise them off the floor slightly.

– Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position.

– In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.

– Return to the start position inhaling as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so. Return to start position and repeat.

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#4. V-Ups

– Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.

– At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor.

– Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so. Repeat.

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