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A strong and toned core is essential for achieving a flat stomach. Here are some effective core workouts that can help you build and strengthen your abdominal muscles:
1. 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. Aim to increase your plank time with each workout.
2. Bicycle Crunches
- Lie on your back with your hands behind your head.
- Lift your head and shoulders off the ground and 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. Mountain Climbers:
- Start in a push-up position.
- Bring your right knee toward your chest, then switch and bring your left knee in while maintaining a fast, alternating motion.
6. Standing Side Crunches:
- Stand with your feet shoulder-width apart.
- Raise your right knee while bringing your right elbow down to meet it, then switch to the other side.
7. 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.
8. 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.
9. Flutter Kicks:
- Lie on your back with your hands under your hips.
- Lift your legs slightly off the ground and perform fluttering kicks, engaging your core.
Incorporate these core workouts into your fitness routine 3-4 times per week, along with a balanced diet and regular cardiovascular exercise. Building and maintaining a strong core not only helps you achieve a flat stomach but also supports overall posture, stability, and spinal health.
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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