Belly fat, also known as visceral fat, has been linked to conditions like heart disease, diabetes, and even cancer. Once you lose those pounds and flatten your belly, you can move better and feel healthier. Start training to achieve this with the following 7 exercises for abs in which you will work all the muscles of your body.
Best abs exercises you can do
First of all, you should know that these exercises can be done both in the gym or at home . The idea is that you can train your belly in a simple way without the need for sports gadgets. Let’s go there!
Leg extension
Muscles: abdominals, legs.
- Lie on your back on the mat with your legs extended over your hips and your arms up. Lift up and try to reach with your hands to your feet .
- Keep your legs straight and bring your arms back as you lower your upper back and move your left leg toward the ground.
- Move up, lifting your left leg over your hips. Switch legs and repeat. Do 20 reps, alternating both sides.
Side crunch
The side crunch is one of the best exercises for abs and to maintain a flat stomach thanks to the fact that it is a relatively simple movement that you can perform without complications.
Muscles: Obliques and legs.
- Stand on your left leg, with your left arm extended to the side at shoulder height and lift your foot a few inches off the ground to the side.
- Place your right hand behind your head , elbow bent toward the side of your shoulder, then lift your right knee toward your right elbow.
- Do 15 reps. Change sides and repeat.
Knee extension
Muscles: chest and abdominals.
- Lie on your back on a mat . Bend your knees 90 degrees over your hips, holding a dumbbell in each hand, your arms extended across your chest and your palms facing you.
- With your right knee bent , stretch your left leg toward the ground while lowering your arms to your sides. Stay in that position for 2 seconds and repeat.
- Do 10 reps and switch legs.
Knees raised with top press
Muscles: Shoulders, abs and glutes.
- Sit on a mat with your knees bent and your feet on the floor and keep your elbows at your sides with your palms facing inward.
- Lean back slightly and extend your arms above your head as you lift your feet a few inches off the ground and bring your knees up to your chest.
- Hold the position for 1 to 3 seconds and start over. Do 15 reps.
Stride and twist
Muscles: abs, buttocks and legs.
- Stand with your feet together and move your left leg back, bend your knees 90 degrees, and move your left hand with your right foot.
- Stand up and raise your left knee in front of you to hip height and bring your fists to your chest, bending your elbows to the side as you twist your left. Twist to the center, move your left leg back, and repeat.
- Do 15 reps. Change sides and repeat.
Curved body support
Abdominal muscles.
- Lie down pressing your lower back to the floor . Roll over on your hips to bring your knees into your chest while also lifting your shoulders off the ground , reaching forward with your arms.
- Extend your legs and hold them in that position , stretching your arms back behind your head and squeezing the center to maintain your posture.
- If you are a beginner, keep your arms pointed forward to make the movement less difficult. Hold the position for 30 seconds to start, then increase to a minute.
Burpee
The burpee is one of the best exercises for abs and getting a flat stomach. This move, which involves doing a push-up and jumping up, then back into the push-up, strengthens all the muscles in your body.
Muscles: all.
- Get into position with your feet shoulder-width apart. Lower your body to rest your palms on the ground at a distance similar to shoulder width.
- Move your legs back to the push-up position , do a push-up, and then quickly reverse the movement and jump back to the starting position.
