Sports and healthy eating are the keys to having a harmonious body and a flat stomach. But it is also necessary to know how to choose the right exercises. Here are 3 training circuits to do three days in a row to strengthen the muscles of the abdominal, lower back and gluteal strap, but also to burn body fat.
To lose weight and have a flat stomach, it is important to do sports regularly and eat healthy and balanced. To help you achieve your goals, here are some exercises to do:
Day 1
During the first few days you have to do 1 set for each exercise.
Reverse Crunch:
Lie on your back, arms along your body and palms of your hands flat on the floor and next to your backside. Bend your knees and raise your legs, so that your thighs are perpendicular to the ground. This is the starting position. Then, push the pelvis up and bring your knees back to your chest. Do 10 rehearsals.
Wipers:
This exercise can be done in two ways, either elongated or using a bar. For the elongated version, it is necessary to put on the back and bend the knees. Then you must swing the legs always in the same position from right to left, keeping the shoulders glued to the floor and arms open, palms facing the ground, to hold his balance.
The version of the bar is a bit more advanced. It is necessary to stand at the bar with a catch a little wider than the width of the shoulders and to bring his feet, legs stretched, towards the bar. Then you have to swing your legs from one side to the other.
It is important to make a slow and controlled movement. Do 10 rehearsals.
Crawling:
Put yourself in a plank position, so that the whole weight of your body rests on your forearms, but not your feet. Then crawl forward, using only your arms and leaving your legs behind. Take 36 steps.
Day 2
On the second day, you have to do 4 exercises, a little more difficult!
Break dancer:
Sit on the floor, knees bent, feet flat on the floor and hands behind you. Lift your pelvis and raise your right hand so that all your weight rests on your left hand and feet. Turn your bust slightly to the left and stretch your right hand over your head.
You should feel a stretch on your right side. Alternate between the two sides and make 10 repetitions.
Skydiver:
Lie on the ground and stretch your arms over your head. Then lift the upper body and lower body at the same time. Stay in this position for 5 seconds, taking care to contract all muscles, then release. Repeat this exercise 10 times.
The dead insect:
Lie on your back, arms outstretched in front of you. Lift your legs and bend your knees to form a right angle. Then, stretch your right leg without touching the floor and bring your left arm over your head. Go to the other side and do 10 repetitions for each.
Plate on the side:
Put yourself in plank position on the side, leaning on your elbow and your foot. Next, raise your free hand upward and rotate forward by passing your hand under your armpit.
Do 10 repetitions on each side.
Day 3
You will do 4 exercises again.
Crab kicks:
Sit on a mat, hands behind you and knees bent. Lift your pelvis and with your right hand, touch your left foot that you should lift a little. Alternate between the two sides. Do 6 repetitions for each side.
Leg lift:
Lie on your back and place your hands on each side. Lift your stretched legs, until your body forms a right angle, then lower them gently. Your legs should not touch the ground, to keep the contraction of your abs. Do 10 rehearsals.
V-ups on the side:
Lie on your side, keeping your upper hand along your body and the other near your head. Next, lift your torso and both legs at the same time, touching your feet with your hand. It is important to make a controlled movement and to contract the muscles of the abdominal muscles. Do 10 rehearsals.
Over and Under:
Put yourself upright, tight legs and arms along your body. Take a step to the side, making sure to lift your leg as if you were passing over a fence. Then, move the other leg to the same side in the same way. Make a squat, then get up and repeat the same on the other side. Do 10 repetitions for each side.