8 exercises for a flawless line

Having a flat stomach is a common fitness goal. Exercises that burn fat, tone the trunk, and build muscle can help a person achieve this goal.
This article explores exercises and other strategies that allow you to have a flat stomach. It also examines the time it can take and the factors that can affect one’s progress.

Body composition and schedule of results

The body composition of a person refers to its relative proportions of:

of fat
muscles
bone
tissues and organs
FLUID

Health and fitness experts generally considered two components: the “grass table” and the “speechless table”. The mass of grass corresponds to the total mass of body fat, while the mass without speech corresponds to the total mass of all other components. Anyone looking to lose belly fat should look to lose overall fat mass. As it happens, belly fat decreases as well.

The time it takes to lose body fat varies from person to person. The following factors may play a role:

– age
– sex
– size
– weight
– physical activity
– eating habits
– any underlying health problems.

Generally, a person needs to burn 3,500 calories to lose 0.5 g of fat. This means that a person who loses 500 calories a day from their diet can lose about 0.5g per week or 2kg per month.
People who lose weight at a slow and regular rate of about 0.5g to 1kg per week tend to maintain their weight loss weight. In general, people who lose weight fast lose more lean body mass and water weight than body fat.

Read some exercises that can help a person burn fat, tone their belly and develop their muscles to have a flat stomach.

1 Board

The standard board engages the following muscles:

the trunk, a group of major muscles that connect the spine and pelvis.
the upper abdominal muscles
lower abdominal muscles
Planșa allows you to burn more calories than other abdominal exercises, as it stresses the arms, legs and back.

Here are the steps to follow:

Step 1: Lie on your stomach, forearms parallel to the floor.
Step 2: With your forearms and toes resting, push your body up.
Step 3: Make sure your head, neck, back, and legs stay in a straight line.
Step 4: Stay in the position for as long as you want before returning to the starting position.

2 Side boards

The following muscles train the side plate:

the obliques, the lateral muscles of the trunk
arms
buttocks

Here are the steps to follow:

Step 1: Lie on your left side with your torso raised so that your left forearm is directly under your left shoulder and your left palm is flat on the floor.
Step 2: Place the right foot on the left foot so that the right leg is directly above the left leg.
Step 3: Lift your left hip away from the floor, making sure your torso, hips, and legs are in a straight line.
Step 4: Tighten the torso and buttocks to maintain balance.
Step 5: Hold the position before slowly bringing your left hip back to the floor.
Step 6: Repeat the exercise on the opposite side.

One change in this exercise is to rotate. When in position, the person raises the upper arm and then slowly rotates his or her torso while moving the upper arm under the body so that he or she can pick it up. The goal is to do 8 to 10 reps on one side before moving on to the other.

3 Reach for his toes

This exercise trains the abdominal muscles.

Beginners can start with this exercise to develop central strength. A person can follow the steps below:

Step 1: Lie on your back, legs and feet at a 90 degree angle.
Step 2: Lift your upper body while contracting your torso to reach your toes.
Step 3: Hold the position for one or two counts before slowly lowering your upper body while continuing to work your torso.
You can start with 1 to 3 sets of 18 to 20 reps each.

4 Raise your legs

This exercise makes the following muscles work:

the muscles of the lower back
upper abdominal muscles
lower abdominal muscles
quadriceps
hamstring muscles

Here are the steps to follow:

Step 1: Lie on your back with your legs outstretched forward.
Step 2: Working the trunk, slowly lift your outstretched legs toward the ceiling.
Step 3: While continuing to work the trunk, slowly lower the legs as far as possible without letting them rest on the floor.
Step 4: Continuing to work the trunk, slowly raise your outstretched legs toward the ceiling.
Try to do 3 sets of 10 reps each.

5 Straight legs sitting upright.

Straightenings engage the following muscles:

abdominal muscles
the muscles of the lower back
the obliques

Here are the steps to follow:

Step 1: Lie on your back with your legs outstretched and slightly apart.
Step 2: Place both hands behind your head.
Step 3: Slowly lift your upper body while keeping your back straight, and stand in a straight sitting position.
Step 4: Slowly lower your upper body while keeping your back straight until your whole body is flat.
Up to 3 sets can be performed, each set for 1 minute.

6 Bicycle abs (writings)

Cycling crunches toned the abdominal and oblique muscles.

Here are the steps:

Step 1: Lie flat on your back with your fingers intertwined behind your head. Lift your head and shoulders off the floor, and lift your knees so that they are directly above your hips.
Step 2: As you exhale, turn your torso to bring your left elbow to your right knee, and stretch your left leg.
Step 3: Hold the 1 or 2 account position pendant.
Step 4: In inspiring, return to the starting position.
Step 5: Repeat the exercise on the opposite side.
Try 3 sets of 12 to 20 reps. Rest for 30 to 60 seconds after each set.

7 Installing the boat

This yoga position allows you to strengthen the muscles of the torso and spine while improving balance.

Here are the steps:

Step 1: Sit with your knees bent and both feet flat on the floor.
Step 2: Lift both feet and slowly lean back, working the trunk. Keep your knees bent so that your shins are parallel to the floor.
Step 3: Straighten the legs at a 45-degree angle so that the legs and upper body form a “V”.
Step 4: Stretch your arms forward so that they are parallel to the floor.
Step 5: Try to keep your balance on the bones of the seat while currently posing for several breaths.
Step 6: Exhale by releasing your legs and returning to the starting position.

8 Burpee

Burpees burn calories and build muscle.

Here are the steps:

Step 1: Stand with your feet shoulder-width apart.
Step 2: Squat slowly bringing your hands back to your body.
Step 3: Lower your hands to the floor and bring your legs back to the plank position.
Step 4: Jump your legs forward to return to the squatting position.
Step 5: Get up.

A beginner can start with two sets of burpees, each with 10 to 15 repetitions. Rest for 30 to 60 seconds after each set.

Other tips for a flat stomach

To have a flat stomach, a person must reduce their total fat mass. Here are some tips.

– Exercise regularly

A low level of physical activity and a sedentary lifestyle are associated with weight gain. According to a 2020 study, exercising more than 150 minutes of moderate to intense physical activity during the week can counteract weight gain.

– Do resistance exercises

Weightlifting and other forms of resistance training are great ways to burn calories and increase muscle mass. In addition, intense weightlifting continues to burn fat after a workout. Health and fitness experts call this “post-burn effect”. Resistance training reduces muscle loss associated with reduced calories, while reducing fat mass.

– Maintain a healthy diet

Anyone looking to reduce their total fat mass should opt for healthier foods, such as those high in fiber, protein and healthy fats. It is important to reduce your sugar intake as the body converts excess glucose into fat.

– Moisturize at rest

Boire de l’eau can promote a feeling of satiety, which can help reduce excess food at mealtimes. It also prevents water retention and bloating, which can make the belly look more prominent. Dehydration can lead to starvation and food cravings.

– Get enough sleep

Des studies show that poor quality sleep can have negative effects on health, including:

  • changes in hormone levels, especially those that regulate appetite and hunger.
  • changes in metabolism
  • an increased risk of diabetes

Poor sleep quality makes a person hungrier and more likely to overeat.

– Reduce stress

Stress attracts the body to release a hormone called cortisol. This can stimulate the appetite and slow down the metabolism. Chronic stress can lead to high and persistent cortisol levels. This can lead to an increase in blood sugar and an accumulated risk of weight gain and obesity.

Resume

To lose belly fat, you need to reduce your total body fat mass. Exercises that can contribute to this include planks, cycling abs and burping. Other techniques to reduce belly fat consistently to reduce caloric intake, hydrate and improve sleep hygiene.

Many factors can affect the lifespan of the desired weight. Anyone who regularly exercises the tendency to see and feel changes after a few weeks to a few months. But every person is different. It can be useful to avoid comparing one’s own progress with that of others.

* Press the effort to transmit health knowledge in a language accessible to all. In NO CASE, the information given cannot replace the opinion of a health professional.

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