Would you like to have a flat stomach? You've finally decided it's time to start shaping your abs and getting rid of the fat that's peeking out from under your tight t-shirt. Well done! With this step, you are already on the way to success.
A flat stomach takes work. So, be aware that shaping your stomach requires more than just exercise. A balanced diet is also important. Reduce your intake of sweets and pasta and increase your intake of whole grains, fruits and vegetables.
After you have taken care of a proper diet, we present the four simplest exercises that will activate your abdominal muscles and achieve a toned and flat stomach.
1. Lowering the fingers
Lie on your back with your legs raised and knees bent at a 90-degree angle. Keep your hands close to your body. Inhale and slowly lower your toes toward the floor. Hold for a few seconds, then exhale and return to the starting position. This is one repetition. Perform two sets of ten repetitions.
2. Static plank on the elbows
Plank. Photo: Nathan Cowley / PexelsGet into a push-up position, but instead of leaning on your palms, lean on your elbows. Tense your legs, back and buttocks and hold this position for 15 seconds. Repeat three more times, increasing the hold time by 5 seconds each time.
3. Lateral knee raises
Lie on your back with your legs raised and knees bent at a 90-degree angle. Extend your arms by your body. Inhale and slowly move your knees to the right side, then exhale and return to the starting position. Repeat the same on the left side. This is one repetition. Perform one set of ten alternating repetitions.
4. Plank on a fitness ball
Exercises on the ball. Photo: Andrea Piacquadio / PexelsKneel in front of an exercise ball and place your upper body over it. Place your palms on the floor and lift your lower body onto the ball so that your body is in a straight line. Tighten your abdominal muscles and hold this position for 30 seconds. You can additionally squeeze the muscles of the buttocks, abdomen and lower back. Repeat the exercise two more times.
With these four exercises and proper diet you will be well on your way to a perfectly flat and toned stomach. Remember that it takes hard work, persistence and discipline, but your efforts will definitely pay off. Believe in yourself and strive to achieve your goals!
