Flat Stomach: Do you want a slim and toned stomach with nicely defined muscles? We will show you which exercises are efficient, and what you should pay attention to. We all have a six-pack. True! However, in most cases, it is well hidden under a small layer of fat. For a flat stomach to appear, we have to work hard. Special abdominal exercises, endurance training, and the proper diet are the key to success.
Since a flat stomach doesn’t just fall out of the sky, here are the appropriate exercises. These strengthen the upper and lower abs, straight and oblique.
The Good News: The exercises can be done at home, without spending a lot of time and cumbersome accessories. You only need about 10 to 15 minutes and a gymnastics mat.
Flat Stomach Exercises: How Often Should You Exercise?
So that the training is practical and a flat stomach comes to the fore after all the exercises, you should train at least three days a week. It is good if there is a day off between the training days.
In addition, you should do endurance sports three times a week because sports such as jogging, walking, swimming, or cycling are ideal for tightening the sagging skin on the stomach and melting belly fat. Endurance sport stimulates fat burning and strengthens your condition. Specific back exercises also help with the tummy tuck. The goal of a flat stomach is getting closer – especially when endurance training is combined with special activities for the stomach.
Firm Stomach: It Depends On The Proper Diet
To finally say goodbye to the fat rolls on your stomach, the proper diet is crucial in addition to abdominal muscle training. Because even if you train your abdominal muscles regularly, they only become visible when the body fat percentage is low enough. Particularly important for a taut stomach and tight connective tissue: proteins! You can find them mainly in lean meat and fish, eggs, or dairy products. Protein-rich food keeps you full for a long time and supplies the muscles with essential calcium.
Avoid simple carbohydrates like wheat pasta, white bread, or cake. These are quickly processed by the body and absorbed into the bloodstream. This causes the blood sugar level to rise rapidly and fall again just as quickly. Cravings pre-programmed! “Good” carbohydrates such as whole meal pasta or potatoes are better. Just as important: drink a lot! This ensures firm, plump skin. We, therefore, recommend 2 – 3 liters of water a day.
These Foods Are Poison For A Flat Stomach:
The amount makes the poison. Sometimes a piece of chocolate or pizza is okay to keep the cravings at bay. However, you should only eat these foods in small amounts if you are working on a flat stomach:
- cakes and sweet pastries
- Salty and fried snacks
- white bread and pasta
- Lemonades and undiluted juices
Flat Stomach: These Three Exercises Are Practical!
Exercise: Tummy Tucked In
Get on all fours.
Breathe in slowly through your nose and pull your stomach in as far as possible. Keep the belly drawn in according to the time indicated (depending on the level). Repeat.
Beginners: 3 series of 5 x 5-second hold and 90-second rest phases.
Intermediate: 4 series of 6 x 6-second hold and 90-second rest phases.
Advanced: 5 sets of 8 x 6s hold and 60s rest each.
Exercise: Crunches With Chair
Lie on your back. The legs are bent at a 90-degree angle, and the heels are placed on a chair. The hands lightly touch the temples.
Tighten your stomach, breathe in and roll your upper body up. Return to the starting position by slowly moving the upper body back down, vertebra by vertebra. Exhale while laying down.
Beginners: 3 sets of 20 repetitions, each with a 90-second break.
Intermediate: 4 sets of 30 repetitions, each with a 60-second rest.
Advanced: 5 sets of 40 repetitions, each with a 45-second rest.
Exercise: Incline Sit-Ups
Lie on your back. The left leg is raised, the right leg is placed with the ankle on the left knee. Put your left hand on your left temple and, at the same time, take your right hand on your right hip.
Tighten your stomach and breathe in. Lift your torso off the floor and bring your left elbow to your right knee. Exhale. Return to the starting position. Repeat the exercise on the left side and then do the same with the right side.
Beginners: 3 series with ten repetitions each left and right, 90 seconds rest phase.
Intermediate: 4 sets of 15 reps left and right, 75-sec rest.
Advanced: 5 sets of 20 reps left and right, 45-sec rest.
Flat Stomach: In Addition To Exercises, Correct Breathing Plays A Role
For the abdominal exercises to be practical, the breathing must be correct. It strengthens the abdominal muscles, facilitates digestion, and helps us to reduce stress. This is important because pressure promotes fat storage in the abdominal region.
Lie on your back with your knees bent. The arms lie loosely beside the body or crossed behind the head. You can also put a book on your chest and one on your stomach and put a hand on each book if you like.
Inhale slowly through your nose for 7-10 seconds: let the airflow deep into your stomach and then into your chest. Hold the air in your stomach and lungs for about 10 seconds. Exhale through your mouth or nose, first exhaling air from your stomach and then your lungs. Exhalation should also take 7-10 seconds. At the end of the exhalation, pull the stomach in as far as possible by drawing the belly button towards the spine.
Necessary: Be careful not to strain when you breathe in or breathe out! The body must remain utterly relaxed during both movements.
Flat Stomach: Posture Is Also Important
An upright posture is crucial for a healthy back and a flat stomach. A hunched posture promotes relaxation of the abdominal muscles and fat accumulation.
- Your back should always be straight when sitting or standing. To do this, the shoulders are pulled back to open the chest. When standing, the butt muscles are also tightened.
- Sports such as yoga, Pilates, or gymnastics support and promote an upright posture. In addition to endurance sports, we should do them regularly if we have problems with our stance.
- If you regularly stretch your body, you will have fewer back problems and stay straighter. In the morning, after getting up, insert a small stretching unit and stretch your entire body towards the sky from time to time during the day and evening.
Tighten Your Stomach: Massages Ensure Beautiful, Smooth Skin
The basis for firm skin is good blood circulation. This ensures that toxins are removed from the tissue and stimulates the metabolism. Regular abdominal massages can help to tighten the skin on the abdomen. How does such a massage work? Very simple:
- Take a piece of skin on your stomach between your index finger and thumb.
- Pull-on it a little.
- Let go.
This is how you do the whole belly. Also good: a brush massage. Massage the lathered skin with a soft brush in circular movements in the shower. Special massage brushes can also help to combat cellulite.
Fascia training can also ensure a tight stomach because the roller loosens the stuck fibres in the connective tissue and makes the skin appear smoother.
With The Proper Care For A Firm Stomach
In addition to sports, nutrition, and massages, you should also take sufficient care of your stomach so that it looks nice and firm. That means for you: cream, cream, cream! Flabby skin needs enough moisture to regain its elasticity. Unfortunately, cellulite does not disappear with cream alone since the product would have to penetrate the fat cells, but the lotions and oils ensure a deceptively firm appearance.
Our Insider Tip: Products with a tanning effect or shiny particles make the skin look even more even.
Did you also know that caffeine is a well-known home remedy for cellulite and promotes blood circulation? So try a caffeine scrub: Mix five tablespoons of coffee grounds with two tablespoons of olive oil and rub it on your stomach. Leave on for a short time and then shower off.
An Important Note At The End:
An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and to achieve and maintain a healthy weight.