The best exercises to have a flat abdomen

The best exercises to have a flat abdomen They are essential not only to show off a six-pack in summer but also to improve your overall health. With the arrival of summer, many people turn to alternative diets and extreme workouts to show off the much-desired flat abdomen, but beware, because having a flat abdomen is not merely an aesthetic matter; it is much more. 

Strengthening the abdominal muscles can improve posture, reduce back pain, and help you progress in those gym exercises that put pressure on this part of the body. 

If you are looking to obtain any of these benefits, stay with this article because today we are going to provide you with a complete guide with the best exercises to achieve a flat and toned abdomen.

Complete guide with the best exercises to get a flat abdomen 

First of all, we must clarify that achieving a flat stomach is not a one-day thing; there are no shortcuts or magic formulas. It is a long and costly process, but we can say that the mechanism to achieve it is relatively simple: proper nutrition and the right exercises. 

We will mainly talk about the second. Start incorporating some of the abdominal exercises we are going to present below into your routine and watch how, little by little, you get closer to your goals.

Traditional crunches 

Crunches are a classic exercise to strengthen the abdominal muscles.

1. Starting position: Lie on the floor with your knees bent and feet flat on the floor. Place your hands behind your head without interlacing your fingers.
2. Movement: Lift your torso towards your knees, contracting the abdominal muscles. Keep a straight line with your neck to avoid injuries.
3. Repetitions: Perform 3 sets of 15 to 20 repetitions.

Plank (Plank) 

The plank is an isometric exercise that works the core overall, including the abdominal and lumbar areas.

1. Starting position: Lie face down supporting your forearms and toes on the floor. Keep the rest of your body tense, forming a straight line from your shoulders to your ankles.
2. Proper technique: Make sure not to arch your lower back and keep your abdomen contracted.
3. Variations: Try the side plank to work the oblique abdominal muscles.
4. Duration: Hold the position for 30 to 60 seconds and perform 3 sets.

Leg Raises (Leg Raises) 

This type of exercise is excellent for working the lower abdominal muscles.

1. Starting position: Lie on the floor with your legs extended and your hands at your sides or under your glutes for support.
2. Movement: Lift your legs together until they form a 90-degree angle with the floor, then lower them slowly without touching the floor.
3. Repetitions: Perform 3 sets of 10 to 15 repetitions.

Bicycle (Bicycle Crunches) 

The bicycle exercise is effective for working both the upper abdominal muscles and the obliques.

1. Starting position: Lie on the floor with your hands behind your head and legs raised, forming a 90-degree angle.
2. Movement: Bring your right elbow towards your left knee while stretching your right leg, then alternate.
3. Repetitions: Perform 3 sets of 15 to 20 repetitions per side.

Additional tips to get a flat abdomen 

Besides following a specific exercise routine, there are several factors that can influence the effectiveness of your abdominal training. These additional tips are crucial to complement your effort at the gym and help you achieve a flat abdomen faster and healthier.

Importance of diet

As we have mentioned before, a balanced diet is crucial to reduce abdominal fat and define muscles. Therefore, it is important to keep in mind:

• Avoid: Processed foods, refined sugars, and saturated fats.
• Consume: Lean proteins, fruits, vegetables, and healthy fats like those from avocado and nuts.

Proper hydration

Staying well hydrated helps improve the appearance of the abdomen and performance in exercises. You should drink at least 8 glasses of water a day.

Rest and Recovery

Allowing muscles to recover properly is essential to avoid injuries and promote muscle growth. Sleep between 7 and 9 hours each night and take rest days between intense workouts.

Incorporation of cardio

Cardiovascular exercise helps burn overall fat, which is essential for abdominal muscles to become visible. Also, even if our priority is the abdomen, it is important to work out several muscle groups. You should include about 150 minutes of moderate cardio or 75 minutes of intense cardio per week.

Conclusion

To achieve a flat abdomen, it is essential to combine an effective training routine with a proper diet, hydration, and rest. For more information or personalized routines, do not hesitate to contact a personal trainer or any other fitness professional. 

For now, our advice is to start doing these exercises today and adopt these healthy habits to reach your goals. 

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