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Achieving a flat stomach often requires a combination of exercises that target the abdominal muscles and a healthy diet to reduce overall body fat. Here are some effective abdominal exercises to help you work towards a flatter stomach:
1. Crunches:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands behind your head or cross your arms over your chest.
- Lift your head and shoulders off the ground, engaging your core, and then lower them back down.
2. Bicycle Crunches:
- Lie on your back with your hands behind your head.
- Lift your head and shoulders off the ground.
- Bring your left elbow toward your right knee, simultaneously extending your left leg.
- Alternate sides in a pedaling motion.
3. Leg Raises:
- Lie on your back with your legs straight and your hands under your hips.
- Lift your legs off the ground, keeping them straight, and then slowly lower them back down without letting them touch the ground.
4. Russian Twists:
- Sit on the floor with your knees bent and your feet flat.
- Lean back slightly, lifting your feet off the ground.
- Hold your hands together or with a weight and twist your torso to touch the ground on each side.
5. Plank:
- Start in a push-up position with your forearms on the ground and your body in a straight line.
- Hold this position for as long as you can, engaging your core muscles.
6. Side Planks:
- Lie on your side with your elbow directly under your shoulder and your legs stacked.
- Lift your hips off the ground, creating a straight line from your head to your heels.
- Repeat on the other side.
7. Mountain Climbers:
- Start in a push-up position.
- Bring your knees toward your chest in a running motion, alternating between legs.
8. Standing Side Crunches:
- Stand with your feet shoulder-width apart.
- Raise your knee while bringing your elbow down to meet it, then switch to the other side.
9. Captain's Chair Leg Raise:
- Use a captain's chair or dip station.
- Place your forearms on the padded bars, engage your core, and lift your legs, bringing your knees toward your chest.
10. Windshield Wipers:
- Lie on your back with your arms extended to the sides.
- Lift your legs off the ground and rotate them from side to side, as if they were windshield wipers.
Incorporate these abdominal exercises into your fitness routine, along with regular cardiovascular exercise and a balanced diet, to help tone and strengthen your core muscles and work towards a flatter stomach. Keep in mind that spot reduction is not possible, so overall body fat reduction is essential for a truly flat stomach.
Source:
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Resources:
https://drive.google.com/drive/folders/1XtrzEWT9QmPqk556ru6dqNFQI0Mq_7Br
https://docs.google.com/spreadsheets/d/1TP8RHr9TNo3DkQldLzJP06a4GnvOwTsrGBfYNiv4oT8/edit?usp=sharing
https://sites.google.com/site/howtogetaflatstomach1/
http://www.nicoleball.com/21-day-flat-belly-challenge-video/
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