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For those who want a flat stomach, here are the 3 exercises plus one to do at home without going to the gym

The costume fitting is approaching but the belly is not flat? If you don’t have time to go to the gym, here are the 3 exercises you can do at home to firm and fortify your abdominal muscles. These exercises, if done on a daily basis, can help you get beach abs. To get a flat stomach, many are beating themselves up with exercise, yet they can’t swallow that damn bacon. Every personal trainer, but also every nutritionist, can safely say that doing only abdominals in most cases will not be enough. Anyone who wants to get a flat stomach must shed the extra pounds.

To eliminate bacon you also need to have a healthy diet. So eat low calorie foods and eliminate alcohol and sweets as much as possible. However, a couple of times a week you can indulge in the luxury of an ice cream for lunch that largely replaces the meal. Those who make this choice should, however, focus above all on two types of tastes.

Proper nutrition will help you lose weight, lose inches on your waist and reduce your belly. But to have a flat stomach and prominent abdominal muscles, specific exercises must also be done. Fortunately, you don’t need to go to the gym to do situps and you can also do them at home. Those who have never done sit-ups or have been inactive for a few months should start gradually, starting with the simplest ones.

For those who want a flat stomach, here are the 3 exercises plus one to do at home without going to the gym

The sit up is the classic abdominal exercise and the simplest to do ever. Lie on your back, feet on the ground and knees bent 90 degrees, bring your torso up. You have to form a 45 degree angle with the floor and then return to the starting position. The hands go behind the neck but be careful not to strain the neck when rising with the torso.

The double crunch is a slightly more complicated and even more strenuous exercise. You always start lying down with your back resting on the floor. Knees bent and legs raised should form a 90 degree angle, with the thigh perpendicular to the ground. Hands always go behind the neck. Slowly you try to bring your torso and shoulders closer to your knees by lifting your back. At the maximum point of contraction, the position is held for a second and returns to the starting position.

The third very effective exercise is the straight leg crunch. It starts from a supine position or completely lying on the back with the legs extended. They extend their arms along the body and put their hands under the lower back. At this point the legs are raised keeping them extended to a position of 45 degrees with the floor. Then they slowly descend, stopping the movement just before touching the floor and the exercise is repeated. Throughout the movement, the back remains attached to the ground.

A fourth effective exercise for the abdominals

A fourth exercise, the plank, can also be added to these three exercises. You assume a prone position, then lie flat on the floor on your stomach. The forearms are placed on the floor at shoulder height and the whole body is raised to remain in line. To do this movement, we lever on the tip of the toes. This position is held for 30 seconds with the abdominals contracted.

These exercises are very simple and can be done at any time of the day. The time required does not take more than 15 minutes and can be used in the morning before going to work, or in the evening. For the first three exercises it is best to start with three sets of 10 repetitions and then eventually increase the repetitions. Instead, for the plank you can start doing 3 repetitions of 30 seconds and then gradually increase the time.

For those who want a flat stomach, this activity will help to firm up the muscles but by itself will not eliminate the bacon without proper nutrition. If our meals are too caloric and too abundant, we need to reduce quantities and calories. Here are 6 foods that more than others increase the sense of satiety. By eating these foods we may fill our stomachs faster and therefore feel less hungry when we get up. If we are hungry during the day we can have a snack. The advice is to prefer fruit.

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