Top 8 exercise for beginners to flat stomach fast

Top 8 exercise for beginners to flat stomach fast

Eight Abs beginners exercises you can do anywhere There might seem to be a lot of obstacles on your way to a pretty six pack after all you need to purchase a luxury gym membership with all of its equipment and highly qualified coaches Don't think you make it a little trickier than you need to Here are eight effective exercises for your stomach muscles and they are well suited for beginners in addition to that you do not need any special equipment to do you can train wherever you want to try this exercise now. Well, are you ready to sweat a little bit and spread the gym rug on the floor so it's no problem if you don't have one and listen carefully to the exercise instructions.

1. High Knee Taps

This is a warm-up exercise, what you have to do is run in place and raise your knees to your chest to the highest. You can Let's start running for 45 seconds and then rest for 15 seconds. Athletes often use this exercise at the beginning of their training to improve their flexibility and strength in speed. It is a warm exercise to warm up even if you have a short time you need to warm up before each exercise. This process has many benefits as it prepares your lungs and stiff muscles. Increased strenuous activity during warming up. Your muscles temperature increases as a result, you can contract more strongly and relax faster in this way. I have Less risk of stretching muscles or injuring yourself with high blood temperature also makes this oxygen readily available to your muscles and this improves your performance. The vessels will expand and blood flow increases so that your heart experiences less pressure in large joints such as the knees and shoulders getting an increased range of movement above all of this through Doing a warm up, preparing mentally for your exercise. Now take some time to catch your breath and let's move on to the main part of this exercise.

2. Russian twists

How do you do this exercise sit up and bend your knees a little. Your back needs to be placed at an angle of 45 on the ground. Make sure that it starts completely twisting your upper body to the left and then to the right, continue to do this for 20 seconds. Russian twists, not only makes the abdominal muscles stronger but also trains the lower back and oblique muscles. If you finish the first part of the Russian twists, let us make life more difficult for you now. You need to lift the feet off the ground keep your back in the same position as before if you feel that you can handle some of the pressure Extra Sprains with dumbbells in your hands continue for another 20 seconds. This difference will strengthen the transverse abdominal muscles working deeply along the sides of the middle part of the body. If you train well, it will give you a flat abdominal appearance because it pulls everything to work nicely. Now you can relax little.

3. Standing Bicycles Crunches

Beginners often complain that the traditional crunches cause discomfort If you share feelings try standing on crunches in bicycles. It is good play the alternative in the standing position spread your feet so that they are articulated hip with your hands placed behind your head. Make sure that your heart is tight and your back straight. Relax your shoulders at the same time, raise your right leg that bends at the knee and lower your left elbow toward the knee to the initial position. Now repeat the same movement on the opposite side. Let's repeat this exercise five times for each side, and this will train the abdominal and oblique muscles and your rotating muscles as well as what is more this exercise will help to strengthen your heart.

4. Classic Plank

This is a very effective multi-purpose exercise even better you can organize how difficult it is to lie on the floor or place the gym mat on your own in a way that makes your toes and forearms, just touch the ground your should be rigid and make sure it forms a straight line from your toes to your ears and does not allow sagging or bending to relax your neck. You must face the ground by staying that way for 10 seconds at the beginning in addition to strengthening the abdominal muscles that will improve them. The performance and definition of your core will greatly reduce the risk of injury to the spine or spine and your posture will become something that will envy the crowd Common and cherry will be on top is the increased metabolism process. How do you like this exercise Try adding several more seconds each time you practice plank, you will soon notice that you have no problems staying in this position for up to 60 seconds.

5. Plank Knees to Elbows

There are countless alternative ways to perform the plank, let's try one of these differences that you need to take on the same position that you had when you were doing the plank this time you need to move your knees to your chest when once the knee reaches the elbow .Then return to the ground, repeat this movement with the other knee, stand 10 times on each side. This difference in the plaque helps to strengthen the core muscles of the abdomen and shoulders.

6. Rolls Up

An enjoyable exercise as much as it is useful. Here how to do it properly Lie on your back with your arms outstretched on your head and legs straight. Lift your arms off the ground first then start your shoulders to roll to a sitting position. Sit down a little while raising your hands to a lying down position. Do it slowly in one vertebra at a time when you do this exercise slowly, you occupy your muscles much more than when you accelerate and roll down to do 10 reps of this group. This exercise is also multi-purpose it helps not only to tighten your stomach muscles but also Thigh muscles in addition to that it extends your back and the tendons Knee by the way. If you have tight hamstrings and knees slightly and keep your feet flat on the floor.

7. Rolling like a Ball

It is getting more exciting. Now you will experience how the rolling ball feels. Do not roll too far from your gym mat and sit and hug the legs with your hands at the ankle curve your back by dropping your shoulders and widening your back. Lift your feet off the ground and check this maintain your balance. Pull your lower abdomen muscles and roll them to the inhale be very careful not to roll on your neck, stay in this position for a short period while exhaling the abdominal muscles and return to the initial position. Repeat this exercise ten times rolling like a ball will help you work your stomach deeply. Also stimulating your spine, it can be a little difficult to work out straight so that it does not lie on the side at first, but the more you exercise, the more balanced this movement will be.

8. Earthquake

This exercise is often used in pilates classes to do it correctly, you need to sit with your legs and arms extended forward, your shoulders move back. You need tilt back to keep your stomach muscles as possible. If you feel when you start shaking that time. When the earthquake begins to stay in this position as long as you can tremble your body and this is a completely normal reaction. Let us maintain this position for 30 seconds today. This exercise mainly targets your stomach muscles, and it also helps to train your lower muscles back thigh muscles and hip. There are many differences in the practice of slipping still but that's basically how you feel your vibration. Six packs are starting to get clearer finishing your workout for the day I hope you have the right time to continue doing these exercises at least four times a week and you'll see results soon.

Above exercise helps you to make abs who are beginners or trying for abs. Follow this trick your stomach will flat as much as fast.