Presse Santé

Flat stomach: 8 exercises for an impeccable line

Having a flat stomach is a common fitness goal. Exercises that burn fat, tone the core, and build muscle can help a person achieve this goal.
This article explores exercises and other strategies to achieve a flat stomach. It also looks at how long it can take and the factors that can affect a person’s progress.

Body composition timeline and results

A person’s body composition refers to their relative proportions of:

of fat
muscles
bone
tissues and organs
fluids

Health and fitness experts generally consider two components: “fat mass” and “fat-free mass.” Fat mass is the total mass of body fat, while fat-free mass is the total mass of all other components. Anyone looking to lose belly fat should look to lose body fat in general. As this happens, abdominal fat also decreases.

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
– Feeding Habits
– any underlying health conditions.

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

Here are some exercises that can help a person burn fat, tone their stomach and build muscle for a flat stomach.

1 board

The standard plank engages the following muscles:

the trunk, a group of important muscles that connect the spine and the pelvis.
upper abdominal muscles
lower abdominal muscles
The plank burns more calories than other abdominal exercises because it engages your arms, legs, and back.

These are the steps to follow:

Step 1: Lie on your stomach with your forearms parallel to the ground.
Step 2: Supporting your forearms and toes, push your body up.
Step 3 – Make sure your head, neck, back, and legs stay in a straight line.
Step 4 – Hold the position for as long as you like before returning to the starting position.

2 side boards

The side plank engages the following muscles:

the obliques, the lateral muscles of the trunk
the arms
buttocks

These 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 your right foot on top of your left foot, so that your right leg is directly on top of your left leg.
Step 3 – Lift your left hip off the floor, making sure your torso, hips, and legs are in a straight line.
Step 4 – Squeeze your core and glutes for balance.
Step 5: Hold the position before slowly lowering your left hip to the ground.
Step 6: Repeat the exercise on the opposite side.

A modification of this exercise is to perform a rotation. Getting into position, the person raises the upper arm, then slowly rotates the torso while moving the upper arm under the body to lift. The goal is to do 8-10 reps on one side before switching to the other.

3 Reaching for the toes

This exercise engages the abdominal muscles.

Beginners can start with this exercise to build their core strength. A person can take the following steps:

Step 1: Lie on your back with your legs and feet raised at a 90-degree angle.
Step 2: Raise your upper body as you contract your core to reach your toes.
Step 3 – Hold for a second or two before slowly lowering your upper body while continuing to work your core.
You can start with 1-3 sets of 18-20 reps each.

4 lift legs

This exercise works the following muscles:

lower back muscles
upper abdominal muscles
lower abdominal muscles
quadriceps
hamstring muscles

These are the steps to follow:

Step 1: Lie on your back with your legs stretched out in front of you.
Step 2: Working your core, slowly raise your legs straight up toward the ceiling.
Step 3: Continuing your core work, slowly lower your legs as far as you can without letting them touch the ground.
Step 4: Continuing to work your core, slowly raise your extended legs toward the ceiling.
Try to do 3 sets of 10 reps each.

5 Sit-ups with straight legs.

Crunches engage the following muscles:

the abdominal muscles
lower back muscles
the obliques

These are the steps to follow:

Step 1: Lie on your back with your legs straight and slightly apart.
Step 2: Place both hands behind your head.
Step 3 – Slowly raise your upper body while keeping your back straight and sit up straight.
Step 4: Slowly lower your upper body while continuing to keep your back straight, until your entire body is flat.
You can perform up to 3 series, each series lasts 1 minute.

6 bicycle crunches

Bike crunches help tone your abdominal and oblique muscles.

Here are the steps:

Step 1: Lie on your back with your fingers laced behind your head. Raise your head and shoulders off the floor and lift your knees so they’re directly over your hips.
Step 2: As you exhale, twist your torso to bring your left elbow toward your right knee and straighten your left leg.
Step 3: Hold for 1 or 2 counts.
Step 4: As you inhale, return to the starting position.
Step 5: Repeat the exercise on the opposite side.
Try to do 3 sets of 12 to 20 repetitions. Rest 30 to 60 seconds after each set.

7 Laying of the ship

This yoga pose helps strengthen your core and spinal muscles while improving balance.

Here are the steps:

Step 1: Sit with your knees bent and both feet flat on the floor.
Step 2 – Raise both feet and slowly lean back, working your core. Keep your knees bent so your shins are parallel to the ground.
Step 3: Stretch your legs out at a 45-degree angle, so that your legs and upper body form a “V” shape.
Step 4: Extend your arms forward, so they are parallel to the floor.
Step 5: Try to balance on your sit bones as you hold the pose for several breaths.
Step 6 – Exhale as you release your legs and return to the starting position.

8 burpees

Burpees burn calories and build muscle mass.

Here are the steps:

Step 1: Stand with your feet shoulder-width apart.
Step 2: Slowly squat down bringing your hands in front of your body.
Step 3: Lower your hands to the floor and bring your legs into a plank position.
Step 4 – Jump your legs forward to return to the squat position.
Step 5: get up.

A beginner can start with two sets of burpees, each 10 to 15 repetitions. Rest 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.

– Practice regular physical activity

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

– Do resistance exercises

Weight lifting and other forms of resistance training are great ways to burn calories and build muscle. Plus, intense weightlifting continues to burn fat post-workout. Health and fitness experts call this the “afterburn effect.” Resistance training reduces muscle loss associated with calorie reduction, while also reducing fat mass.

– Maintain a healthy diet

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

– Keep hydrated

Drinking water can promote feelings of fullness, which can help reduce overeating at mealtimes. It also prevents fluid retention and bloating, which can make the belly appear more prominent. Dehydration can also lead to hunger, which can lead to cravings for sugary foods.

– get enough sleep

Studies show that poor quality sleep can have these negative health effects, including:

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

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

– Reduces stress

Stress causes the body to release a hormone called cortisol. It can stimulate the appetite and slow down the metabolism. Chronic stress can lead to persistently high levels of cortisol. This can lead to increased blood sugar and an increased risk of weight gain and obesity.

Summary

To lose abdominal fat, you must reduce your total body fat mass. Some exercises that can help with this include planks, bike crunches, and burpees. Other techniques to reduce belly fat include reducing calorie intake, staying hydrated, and improving sleep hygiene.

Many factors can affect the duration of desired weight loss. Anyone who exercises regularly tends to see and feel changes within weeks or months. But each person is different. It can be helpful to avoid comparing your own progress to that of others.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

Do you like our content?

Receive our latest publications for free and directly to your mailbox every day.

#Flat #stomach #exercises #impeccable #line

Leave a Comment

Your email address will not be published.