Many people in Germany are united by one wish – a flat stomach. Preferably with the least effort. Our belly fat is directly related to an increased risk of cardiovascular diseases and it should therefore be the goal of every person to have the fat on the belly as far as possible under control and to reduce it.
This can be achieved, among other things, by doing the right exercises for a flat stomach. Normal training does not always bring immediate success. Since abdominal fat is persistent and cannot be trained away so easily, special exercises must be used. But even with the right exercises, it usually takes much longer on the abdomen than on other parts of the body before the desired effect is achieved.
Exercises
A classic among the exercises for a flat stomach are the sit-ups. The starting position is sitting backwards on a fitness mat. The legs are positioned parallel to each other and angled.
Now make sure that the heels are standing upright on the floor. The hands are placed at the back of the knees and the abdomen is tensed. Then the upper body is slowly and in a controlled manner leaned backwards with the back held straight.
While the upper body leans backwards, the hands glide along the sides of the thighs. The upper body is not laid down, but is led directly forward again. This exercise should be repeated 15 to 25 times before taking a short recovery break of about 30 seconds between sets.
An important point to remember is to keep the arms in front of the body and not cross them behind the head as in the classic sit-ups. This increases the degree of activation of the abdominal muscles and makes the exercise even more effective. With cross sit-ups, the focus is more clearly on the oblique and lateral abdominal muscles.
With classic sit-ups, the straight abdominal muscles are trained mainly and the lateral ones are rather neglected. So now an exercise for the lateral abdominal muscles. The starting position is lying on the back with the hands touching the ears.
The legs are placed on the floor and angled as in the sit-ups. Then the right leg is lifted and brought together with the left elbow above the abdomen in the air. The hands remain on the ears, so that the upper body must move forward towards the knees.
Then return to the starting position and change sides. Now the left leg is lifted and an attempt is made to bring it together with the left arm above the belly. The exercise should then be interrupted by a break after ten repetitions on each side.
The leg tilt is a very intensive exercise for a flat belly and requires some previous experience and body control. The starting position is lying on your back with arms stretched out to the sides of your body. The head also rests on the floor and the gaze goes towards the ceiling.
Then the legs are raised perpendicular to the ceiling and only slightly bent. Now first the abdominal muscles are tensed and the bottom is lifted off the floor. At the same time the knees are pulled towards the chest, held briefly and then brought back to the starting position.
Now the arms are stretched out to the sides of the body and the legs are tilted to the right in a closed angled position. It is tilted to just above the floor without the legs touching the floor. The position is also held there briefly before the legs are then tilted to the left side.
This exercise should also be repeated ten times per side. Now, the Ball Bouncer is an exercise for a flat belly that cannot be performed without the aid of an aid. You need a gym ball and an iso or fitness mat.
The starting position is lying on your back with your feet resting on the gym ball. If you do not have a gymnastics ball at hand, you can also use a chair as a place to put your feet. The arms rest on the floor at the side of the body.
Then the stomach is tensed and the bottom is lifted from the floor until the back and thighs are in a straight line and do not sag. This position is held briefly before the buttocks are lowered slightly. The bottom is not lowered completely to the floor, so that you can immediately start with the next repetition.
A total of 20 repetitions should be performed per set.Another exercise for a flat stomach is the bridge, where you can do without aids again and only need a pleasant, comfortable base. The starting position is sitting on the floor. The hands are supported on the floor behind the back.
The abdomen is tensed and the pelvis lifted until the body forms a straight horizontal line. If you are not yet familiar with the exercise, you may take a short break between the repetitions to perform twelve repetitions. More advanced athletes lift the right leg from the bridge position as far up as possible and hold this position for a short time. Then the left leg is lifted and held briefly at the top. This exercise should be repeated five times on each side before a short break is used for recovery.
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