Try This Routine to Get a Flat Stomach
The act of joining a gym and wanting a flat stomach are two things that go hand in hand. Even women who have been pregnant, the elderly and all types of users pursue their goals to get a flat stomach.
Start with cardiovascular exercise
Before you can get a flat stomach, you must have a low level of body fat. Therefore, abdominal training must be accompanied by demanding cardiovascular exercise. For example, you can alternate between walking machines, bicycles and treadmills. You could even choose to make some time for outdoor running.
In the beginning, you should try to complete at least 20 minutes of cardiovascular exercise each day, to burn extra calories. Eventually, you should increase this session to 30 or 40 minutes if possible. Several methods and machines can be used for these purposes.
A routine without dumbbells to build endurance
It is normal to see exercise newcomers approach training without using any type of dumbbell or resistance weight. This is because it will prevent injury and avoid strain. However, abdominal exercise is mostly aerobic. Therefore, it can produce excellent results.
There is a routine with seven exercises that can be very effective at that level. In general, an average person can complete it without having major difficulties.
- Regular crunch
- Leg lifts
- Abdominal contractions, with the legs elevated (90-degree angle)
- Alternating leg lifts
- Side crunch on the floor
- Inverted V plank
- Hip extensions in plank position.
It is feasible to perform about 20 repetitions for each exercise. For every three sets of different exercises, you can rest for one minute. The advantage of this routine is that you can do it in the comfort of your own home.
The abdominal contraction with elevated legs is basically a very short crunch, limited by having the legs pointed upwards. On the other hand, for the alternate leg lifts, you lift one leg while keeping the other hovering. The planking exercises are done face down, elevating the gluteal muscles and with the abdominal muscles contracted.
Learn more: Five Great Body-Weight Exercises to Do at Home
Abdominal exercises using weights
There are machines and other methods associated with building a flat, and even better, toned stomach; as long as you pay attention to posture. Those looking for a sculpted figure can make these more demanding to achieve the desired six-pack.
- Lifting knees while hanging: hang from a bar using both hands, while you raise your knees to your chest. The idea is to keep the torso as upright as possible and keep the legs still while lifting them. Above all, control is the most important thing with this exercise.
- Crunch with cable: crunches are not only done lying on your back. In the gym, you can put a handle on the top of the cable machine. Looking straight ahead, kneel and hold the bar above your head. Afterward, simply pull the weight down.
- Dumbbell side bends: basically, stand with your legs slightly open. Then, take a dumbbell and lower the arm sideways. Lower the weight, and then bring your torso up to effectively work the sides.
Did you know? Myths About Women Lifting Weights
Increase intensity and weight to get a flat stomach
Like any other muscle, the correct way to get more tone is to increase the difficulty of the exercise. To do this, you must gradually perform more repetitions, lift more weight and vary the type of exercise you do.
If you do not make progress, the results will not be as effective and you will run the risk of your muscles adapting to the repetitive movement.
The same happens with cardiovascular exercise until you reach the limit of 40 to 60 minutes. It does not do much to exercise your abdominals if you do not manage to effectively burn calories during training.
Diet, supplements and wearing clothing that helps you sweat can be useful to help you get a flat stomach. Of course, supplements should always be approved by an expert coach.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
Francisco María García
