You already know about the misconceptions that prevent the stomach from becoming flat and about the muscles responsible for its tightness. You are now ready to do some effective exercises that will prepare your belly for summer. The main thing is to take into account all the information about correct muscle inclusion from previous articles, otherwise, there will be no effect.
Do this set of exercises every day, doing 8-10 reps for each exercise, and your stomach will soon be completely flat.
The plank is an effective exercise for many muscle groups, not just the abs. But it only works when you are not just standing, but maintaining the oppositional stretch. You should extend from the center of the body with the crown forward and the heels backward.
If you are doing the plank for the first time, you can work for one breathing cycle – as you exhale, you rise, while you inhale, you go down. Over time, you will be able to stay upstairs much longer. Only increase the time in the plank when you are confident that you can maintain the correct technique for performing the exercise.
- Maintain oppositional stretch.
- Engage your core muscles (abs, glutes).
- Do not bend the lower back, fix the spine.
- Do not sag between the shoulder blades.