4 Best Exercises for a Flat Stomach: Build Abs in Just 30 Seconds

It is best to set a goal and do abdominal exercises daily. If time does not allow you to attend exercise programs, after a walk or run, make time for exercises for abdominal muscles, that you can do anywhere. The exercises will help you improve your posture and strengthen your body. Forget the above repetition, the solution lies primarily in effective and correct execution.

Abdominal exercises:

Exercise 1: Alternate knee and elbow with leg lift

Start in a plank position on your hands. Lift the leg and pull the knee towards the opposite elbow. As you push your knee back, straighten your leg toward the ceiling. Do this exercise for 30 seconds, then switch legs.

Exercise 2: Plank with alternating elbow movement

In the classic plank position, you alternately move your elbows slightly back and return to the basic position. Do the exercise for 30 seconds.

Exercise 3: Plank with alternating hip rotation

Get into the basic plank position. Twist at the waist and lower your hips alternately to the left and right. Do the exercise for 30 seconds.

Exercise 4: Side plank with upper body rotation

Get into a side plank position. Place one hand behind your head and touch the floor with the other. Perform the exercise for 30 seconds, then switch sides.

You will have to work hard to achieve your goal. It's not all about the exercises you do and how often you train. It also affects the chiseled abdominal muscles food. If you want visible and beautiful abdominal muscles, your menu should contain mainly a lot of protein food and as little harmful fats as possible. The menu should contain food that has a lot of protein in it - lean meat, legumes, salmon, eggs, and food for absorbing fiber and energy - a lot of vegetables. In the diet for muscle definition, it is also very important to eat several times a day and in smaller meals. Drink plenty of fluids, of course water, and avoid sugary drinks and alcohol.