3 easy exercises for static weights have a flat stomach, to make at home or almost anywhere, can effectively and quickly to tone the abdominal constituted by the transverse abdominals and obliques.
Exercise 1: Weight of the transverse
Exercise 2: abdominal cladding
Exercise 3: Lateral and concentric cladding of oblique
The most dynamic fitness exercises abdominals can also seek the deep layer and flatten the stomach if they are executed at a certain pace and within a very specific form of breathing.
Exercise 1: Weight of the transverse
The exercise presented below can be done every day. It is simple to perform. It has three effects just as interesting as each other:
- it helps to have a flat stomach
- it is also very effective against back pain
- finally, it allows you to relax before or after his day's work being done in a quiet and relaxing atmosphere.
Starting position
- a flat back on a soft surface
- knees bent
- feet on the floor
- arms extended
- palms facing the sky
- shoulders relaxed
Steps
The exercise is to bring your chin to your chest without separating the head from the ground to stretch the neck. It runs in three stages.
Inspired by inflating the chest
Exhale slowly as possible by plating intensely and lumbar back ground. Go belly up in 30 seconds. You can help themselves by putting a hand on her stomach in order to feel the contraction.
Get a few breaths of normal range, and repeat 6 times.
The above position is a variation of Exercise 1 to have a flat stomach
Exercise 2: abdominal cladding
Sheathing in the abdominal trunk muscles are toned. The muscles involved are the rectus, the transverse, obliques, lower back and lats. The results obtained are:
- the disappearance of back pain
- optimisation a stride in running
- a flat stomach
Simply to make sets (3 on average) 30 seconds to 1 minute, with a recovery of 30 ", 2 to 3 times a week, isometric contraction, ie in keeping still.
Exercise 3: Lateral and concentric cladding of oblique
Complementary to the transverse muscles of the abdomen to flatten it helps to strengthen the oblique abdominal contraction in plyometric (spring time)
And abdominal breathing
Dynamic exercises to strengthen abdominal statement bust as crunch under certain conditions can also tone the transverse to a flat stomach. Indeed whatever resistance exercise tracking for high fees or abdominal obliques, transverse also be effectively solicited if abs muscle contraction is associated with a slow expiration, long way back and complete the abdomen, especially below the navel , and flattening the lumbar region until the camber in the kidney disappears. Inspiration is, it, coupled with muscle relaxation time separating the effort.
For beginners, sedentary people or young mothers after their sessions specific post-delivery will be more profitable to begin by following the Abs Beginner program offered on the site. They can then only take muscle workouts more intense.