If we want to look good in everything we wear, then we should have a nice abdomen. If you are dissatisfied with this area of your body, then read these simple methods that with a small effort will help you achieve great results.
There are a lot of exercises that can help you tighten your abdomen. For gaining complete and effective results, you need to practice exercises that are specific to this part of your body. Also, you need to change your eating habits and include more healthy foods like vegetables, fruits, and other nutritional food. If you reduce sugar and carbohydrate consumption, then this combination of exercise and a healthy diet will help you achieve your goal.
There are static and dynamic abdominal exercises. You can do them without having to leave your home.
Check out these great exercises and choose the one that suits you the most:
1. Pike push up
Lie down on a soft surface on the floor. Lift your body at your toes and elbows. Let your hands be together. Raise your buttocks and inhale at the same time. Exhale while returning to the first position. Do this for about one minute.
2. Lateral plank
Make the same body position. As your body is lifted up at your elbows and toes, tighten your abdominal muscles while bringing your hips right and left. Repeat this for about a minute.
3. Push up plank
As you lie on the floor on your elbows and toes, straighten the arms in the direction of your shoulders. Let your palms stay on the floor while alternating with one hand and the other. Then lean on your elbows and return to the first plank position.
4. Abdominal
As you lie on your back, bend the knees, and with your elbows open, place your hands behind the neck. While exhaling, bend your abdomen to the lower part of the blades, bringing your ribs closer to the pelvis. Then, return to your starting position while inhaling. Activate your muscles each time when you bend. Repeat this 20-30 times in one set, and the recommendation is to make two sets.
5. Oblique abdomen
Lie down on your back. Bend your knees with the lower leg and then raise the legs while your knees are above your hips. Open your elbows and place your hands behind your head. As you inhale, lift yourself up towards the tummy. Then, as you exhale, rotate to one side, press the opposite knee, and extend your opposite leg toward the floor. As you inhale, return to your first position. Then, repeat the exercise on the other side without having a break. Repeat this exercise in two sets of 20-30 repetitions.
6. Abdominal exercise with straight legs
As you lie on the back, lift your head and shoulders a little bit off the floor. Keep the arms straight at your sides, and lift your legs up making right angles to the floor. Then lower them slowly. Repeat for one minute.
7. Lower abdomen exercise
Lie on your back. Put your arms across your body and let your palms rest on the floor. Extend the legs above the hips. As you exhale, slowly lift your buttocks off the floor and hold them as long as you can. While inhaling, return to your first position. Avoid shaking the lumbar back when you return to the floor. Repeat this 15-20 times in one set.
