8 exercises for a flawless line

A flat stomach is a common fitness goal. Exercises that burn fat, tone the core, and build muscle can help a person achieve this goal.
This article examines exercises and other strategies to achieve a flat stomach. It also looks at how long it can last and what factors can affect a person’s progress.

Body composition timeline and results

A person’s body composition refers to their relative proportions of:

fat
muscles
Bone
tissues and organs
liquids

Health and fitness professionals generally look at two components: “fat mass” and “lean mass”. Fat mass is the total mass of body fat, while lean mass is the total mass of all other components. Anyone who wants to lose belly fat should aim to lose all body fat. The belly fat also decreases.

How long it takes to lose body fat varies from person to person. The following factors can play a role:

– age
– Gender
– cut
– Weight
– physical activity
– eating habits
– any underlying health condition.

Normally a person needs to burn 3500 calories to lose 0.5g of fat. That means someone who cuts 500 calories a day from their diet can lose about 0.5g a week, or 2kg a month.
People who lose weight at a slow, steady rate of about 0.5g to 1kg per week tend to maintain their weight loss. In general, people who lose weight quickly lose more lean body mass and water weight than body fat.

Here are some exercises that can help a person burn fat, tone their stomach, and build muscle to have a flat stomach.

1 board

The standard plank engages the following muscles:

the trunk, a group of major muscles that connect the spine and pelvis.
upper abs
lower abs
The plank burns more calories than other abdominal exercises because it works your arms, legs, and back.

Here are the following steps:

Step 1: Lie on your stomach with your forearms parallel to the floor.
Step 2: Support your forearms and toes and push your body up.
Step 3: Make sure your head, neck, back and legs stay in a straight line.
Step 4: Hold the position for as long as you like before returning to the starting position.

2 side boards

The side plank engages the following muscles:

the obliques, the lateral trunk muscles
weapons
the buttocks

Here are the following steps:

Step 1: With your upper body raised, lie on your left side so that your left forearm is directly under your left shoulder and your left palm is flat on the floor.
Step 2: Place right foot on top of left foot so right leg is directly over left leg.
Step 3: Lift left hip off floor, making sure torso, hips and legs are in a straight line.
Step 4: Squeeze your core and glutes for balance.
Step 5: Hold the position before slowly lowering your left hip to the floor.
Step 6: Repeat the exercise on the opposite side.

A variation of this exercise is to perform a rotation. As the subject moves into position, the subject raises their upper arm and then slowly rotates their torso while moving the upper arm under the body to accommodate it. The goal is to do 8-10 reps on one side before switching to the other.

3 Reach his toes

This exercise works the abdominal muscles.

Beginners could start with this exercise to develop their core strength. A person can take the following steps:

Step 1: Lie on your back with your legs and feet elevated at a 90 degree angle.
Step 2: Raise your torso while contracting your core to reach your toes.
Step 3: Hold for a count or two before slowly lowering your torso while continuing to work your core.
You can start with 1-3 sets of 18-20 reps each.

4 Raise your legs

This exercise works the following muscles:

lower back muscles
upper abs
lower abs
quadriceps
thigh muscles

Here are the following steps:

Step 1: Lie on your back with your legs stretched out in front of you.
Step 2: Work your core and slowly raise your straightened legs towards the ceiling.
Step 3: Continuing to work the core, slowly lower the legs as far as possible without letting them rest on the floor.
Step 4: Continuing to work your core, slowly raise your straight legs toward the ceiling.
Try to do 3 sets of 10 repetitions each.

5 straight-legged sit-ups.

Sit-ups work the following muscles:

the abs
lower back muscles
the slants

Here are the following steps:

Step 1: Lie on your back with your legs straight and slightly apart.
Step 2: Put both hands behind your head.
Step 3: Slowly raise your torso while keeping your back straight and come into a sitting position.
Step 4: Slowly lower your torso while continuing to keep your back straight until your whole body is flat.
You can do up to 3 sets, each set lasting 1 minute.

6 abs (crunches) on the bike

Bike crunches help tone the abs and obliques.

Here are the steps:

Step 1: Lie flat on your back with your fingers interlaced behind your head. Lift your head and shoulders off the floor and raise your knees so they are directly over your hips.
Step 2: On an exhale, twist your torso to bring your left elbow toward your right knee and straighten your left leg.
Step 3: Hold the position for 1 or 2 counts.
Step 4: As you inhale, return to the starting position.
Step 5: Repeat the exercise on the other side.
Try to do 3 sets of 12 to 20 reps. Rest 30 to 60 seconds after each set.

7 Relocation of the boat

This yoga pose helps strengthen core and spinal muscles while improving balance.

Here are the steps:

Step 1: Sit with your knees bent and both feet flat on the floor.
Step 2: Lift both feet and slowly sit back while engaging your core. Keep your knees bent so your shins are parallel to the floor.
Step 3: Extend your legs at a 45 degree angle so that your legs and torso form a “V”.
Step 4: Extend your arms forward so they are parallel to the floor.
Step 5: Try balancing on your sit bones while holding the pose for several breaths.
Step 6: Exhale as you release your legs and return to the starting position.

8 burpees

Burpees burn calories and build muscle mass.

Here are the steps:

Step 1: Stand with your feet shoulder-width apart.
Step 2: Slowly squat down and bring your hands in front of your body.
Step 3: Lower your hands to the floor and bring your legs back into plank position.
Step 4: Jump your legs forward to return to a squat.
Step 5: Stand up.

A beginner can start with two sets of burpees, each consisting of 10 to 15 repetitions. Rest 30 to 60 seconds after each set.

More tips for a flat stomach

In order to have a flat stomach, a person needs to reduce their overall fat mass. Here are a few tips.

– Engage in regular physical activity

A low level of physical activity and a sedentary lifestyle are associated with weight gain. According to a 2020 study, weight gain can be counteracted by more than 150 minutes of moderate to vigorous physical activity per week.

– Do resistance exercises

Weightlifting and other forms of resistance training are great ways to burn calories and build muscle. Also, intense weightlifting continues to burn fat post-workout. Health and fitness experts call this the “afterburn effect.” Resistance training reduces muscle loss associated with calorie restriction while reducing fat mass.

– Eat a healthy diet

Those looking to reduce their overall body fat should opt for healthier foods such as: B. those that are high in fiber, protein and healthy fats. It’s also important to reduce sugar consumption as the body turns excess glucose into fat.

– Drink enough

Drinking water can promote feelings of fullness, which can help reduce overeating at mealtimes. It also prevents water retention and bloating, which can make the belly bulge. Dehydration can also pass for hunger, which can lead to cravings for sugary foods.

– Get enough sleep

Studies show that poor sleep can have some of the following negative health effects:

Changes in hormone levels, including those that regulate appetite and hunger. changes in metabolism. Increased risk of diabetes

Poor sleep quality makes a person hungrier and more likely to overeat.

– Reduce stress

Stress causes the body to release a hormone called cortisol. It can stimulate appetite and slow down metabolism. Chronic stress can lead to persistently high cortisol levels. This can lead to high blood sugar and an increased risk of weight gain and obesity.

summary

In order to lose belly fat, you need to reduce the total mass of body fat. Some exercises that can help include planks, bike sit-ups, and burpees. Other techniques for reducing belly fat include reducing calorie intake, staying hydrated, and improving sleep hygiene.

Many factors can affect how long you want to lose weight. Anyone who exercises regularly tends to see and feel changes within weeks to months. But every person is different. It can be helpful not to compare your own progress to that of others.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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