TOP 5 EXERCISES TO FLATTEN THE TUMMY

Many women want to look like perfect fitness models from Instagram. Their beautiful shapes make us go crazy – beautiful toned legs, flatten tummy, no fat folds…this list of superiority can goes on and on.

However, you should know that all these perfect girls have gone through a hard fitness journey to achieve such results.

What prevents you from achieving the same results? It’s time to start motivating yourself and make a better version of yourself, girls. For example, we have prepared for you a list of 5 exercises to flatten the tummy.

These exercises will be a great start to the perfect body. Well, you should pay attention to exercises. Our 5 effective exercises target key abdominal muscles to maximize belly-burn and yield real results.

You need to compete each exercise for 30 seconds with 15 seconds rest between each move. By performing these moves 3 times a week, you’ll be on the road to bulge free abs. While performing this abs-workout, do not forget to lead a healthy lifestyle – stick to a healthy diet and give up bad habits.

Your diet should include well-balanced meals that are full of fruits, vegetables, protein and a few complex carbs. Also, do not forget to drink plenty of water throughout the day to keep your body hydrated. And now roll out your mat, pull on your yoga pants, grab a bottle of water and start performing our 5 effective exercises to flatten the tummy. Everything is in your hands, girls! So keep mooooving!

1.Leg Raise

1 Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
2. Raise your legs until your body is in an L shape.
3. Pause, lower both legs slowly and then return to the starting position.
4. Repeat until set is complete.

proper form and breathing pattern
When doing the straight leg raise, keep your abs engaged at all times and keep your back, head and shoulders pressed against the floor. Breathe in as you lower your legs and, if you feel any discomfort on your lower back, reduce the range of motion by lowering your legs only half-way.

2.Plank

Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

Hold this position for 10 seconds. Release to floor.
Over time work up to 30, 45, or 60 seconds

3. V-Ups

1. Lie on a mat with your legs fully extended and your arms extended over your head.
2. Raise both legs and your torso simultaneously and reach toward your feet.
3. Return to the starting position and repeat until set is complete.

When doing v ups, start each repetition with your upper back on the mat and, as you breathe out, bend at the waist and raise your legs and arms. Keep your knees straight throughout the movement, lift your legs at a 45-degree angle and reach toward your feet. Breathe in as you lower your arms and legs back to the starting position.

4. Russian Twist

Sit on the floor with your knees bent and your feet should be kept together and slightly elevated above ground.Lean back so your torso is at a 45-degree angle to the floor. Make sure to keep the spine straight and not rounded.

Stretch your arms straight out in front of your chest with one hand on top of the other.
Contract your abs and slowly rotate to the right as far as you can, pause then reverse this movement all the way around to the left as far as you can. That is one rep.

5. Windshield Wiper

Lie on an exercise mat, keeping your back flat with no arching of the spine.
Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
Pause briefly, then rotate to the other side without pausing in the start position.
When you have rotated to both sides, that is one repetition.
Repeat for the desired number of repetitions.