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A flat stomach is a common fitness goal that can be achieved through a combination of targeted exercises and a healthy lifestyle. Here are some effective flat stomach exercises to help tone and strengthen your abdominal muscles:
1. Plank:
- Begin 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.
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 towards 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. Standard Crunches:
- Lie on your back with your knees bent and your hands behind your head.
- Lift your head and shoulders off the ground, engaging your core muscles, and then lower them back down.
7. 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.
8. 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.
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.
11. 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 exercises into a well-rounded fitness routine, combining strength training, cardiovascular exercise, and a balanced diet. Remember that achieving a flat stomach requires a holistic approach, including reducing overall body fat through diet and exercise. Stay consistent and be patient, as results may take time.
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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