The simple exercises that we will see below are ideal to achieve a flat and firm stomach in a short time.
We can do the exercises at home, or incorporate them at the end of our daily exercise routine (if we already have one).
The routine that we will see below is to exercise our core muscles to get that flat belly that we want so much (either for a special day as a wedding, for the summer, or just for yourself / as).
As we increase the strength and resistance of our core muscles, we increase the difficulty, first lifting the legs slightly (keeping the knees bent at 90 degrees) and finally with the legs straight and stretched forward without touching the ground.
If keeping the legs up we cannot take the curve of the lower back, it means that we are not ready to do the exercise in this new position.
Exercise 1 – Simple abdominals
We begin by lying on the mat facing up (knees bent and feet separated at waist height). It is important to maintain the arch of the lumbar area because it activates our core muscles, otherwise we will be activating the gluteal muscles.
We will place our hands behind the head, and we will contract the central muscles as we raise the head and shoulders from the surface (as if we had a pencil under the rib and we had to crush it). We will expire to rise and we will inspire to lower.
We will do 20 repetitions to complete the exercise. In the last repetition, instead of going down, we will keep the muscles contracted and we will make small quick repetitions from this position (as in the video) without touching the ground. We will do another 20 repetitions in this position, and we will descend back to the starting position.
Exercise 2 – Oblique Abdominals
We will begin in the initial position of the previous exercise (lying down, facing upwards and with hands behind the neck). As we expire we will raise the head and shoulders (as in the previous exercise), but this time we will turn the torso to the side before returning to descend and inspire (without touching the ground with the head). The next time we go up, we’ll do the same way, but this time we’ll turn the other way. To complete the exercise we will do 20 repetitions.
As we strengthen the abdominal area with the passage of time and note that this exercise no longer costs us so much, we can lift the legs with the knees bent (90 degrees) and do the exercise from this position. If keeping the legs up we are not able to hold the curve of the lower back, it means that we are not ready to do the exercise in this position yet.
Exercise 3 – Crossed Legs
We will begin lying on the mat looking up and with the raised legs (knees bent 90%). Keeping the legs raised, we will expire to raise the head and shoulders off the ground, we will inspire to maintain this position, and we will stretch one leg outward as we flex the other and carry it towards us. We will alternate legs to add repetitions (keeping at all times the head and shoulders raised and a balanced breathing).
Exercise 4 – Circular leg movements
We will start lying on the mat looking up, with the arms resting on the ground in parallel with the body, and the legs raised (knees bent). First we will stretch one of the legs towards the ceiling (it is important that the leg is as straight as possible) and we will try to draw circles with our feet (5 turns in one direction and 5 in the opposite direction). Then we will repeat the exercise with the other leg.
Exercise 5 – Touch of ankles
We will start lying on the mat facing upwards and with the legs flexed (feet resting on the floor). First we will lift the head and shoulders off the ground as we expire. We will inspire to maintain the posture, and we will stretch both arms on each side of the body. From this position, we will expire as we try to touch our right ankle with the right hand. We will inspire to return to the straight position, and repeat the same exercise on the left side. We will complete 20 repetitions (10 on each side) to finish the exercise. It is important that we keep our core muscles contracted throughout the exercise so as not to lose balance.
Exercise 6 – Pilates abdominal exercise
We will begin lying on the mat with the legs flexed (feet resting on the floor), the head and shoulders lifted slightly off the ground, and the arms stretched parallel to the body but not touching the ground. The exercise will consist of maintaining this position with the central muscles contracted for 100 seconds. As for breathing, we will inspire for 5 seconds and expire for another 5 until we reach 100 seconds.
Exercise 7 – Abdominals with turn
We will start sitting with our legs, our feet supported at waist level, and our arms extended forward with our hands together. As we expire, we will descend the torso backwards rolling down slowly and stop halfway (back to 45 º from the ground). We will inspire to maintain the position, and from this position we will turn the torso leading our arms to the right.
