Many prefer to do home sports to keep fit and tighten the body. Here are the most important exercises that you can do to get a flat stomach.
Exercise bike to tighten the abdomen.
This exercise is one of the most common exercises to tighten the side and inner abdominal muscles, you can do it by the following steps:
- Lie on the floor with your hands behind your head.
- Raise the right knee towards the chest with the left elbow moving towards it with the left foot relaxed.
- Switch now and lift the left knee toward the chest while moving the right elbow toward it and relaxing the right foot.
- Continue switching from 12 to 16 times during one session.
Vertical leg exercises to tighten the abdomen.
Here are the steps for vertical leg exercises:
- Lie on your back with feet raised and knees crossed.
- Place your hands behind your head while avoiding pressure on the neck.
- Lift your back off the ground, tightening the abdominal muscles, and pointing the chest toward the feet.
- Stay in this position and then pull the abdominal muscles inward as if you were pulling them toward the spine.
- Relax and lower the feet, then repeat the exercise 12 to 16 times per session.
Foot flutter exercise to tighten the abdomen.
The steps include the following:
- Lie on your back and place your hands behind your buttocks.
- Raise your feet slightly off the ground with the leg straight.
- Move the feet up and down alternately, avoiding contact with the ground.
Plank exercises to tighten the abdomen.
To do the plank exercise, you need to take the following steps:
- Raise the level of your body by resting on the toes and the palms of the hands, with the need to maintain the integrity of the spine.
- Then rest on the right forearm and then raise it again and return to the first position.
- Switch now and rest on the left forearm.
- Repeat these movements for 15 seconds.
Side plank exercises to tighten the abdomen.
You can follow the following steps:
- Lie on one side, resting on the elbow, making sure that the shoulder is parallel to the elbow.
- Extend your legs and raise your pelvis to form a straight line from head to foot.
- Keep your abdominal muscles tight during the exercise.
- Hold this position for 5 to 10 seconds, then repeat 8 to 10 times on each side.
The V position to tighten the abdomen.
The steps include the following:
- Lie on your back with your hands and feet up.
- Using the abdominal muscles, bring the hands closer to the toes, and help by elevating the back as well.
- Relax, stretch your limbs on the floor, and then exercise again.
Abdominal muscle tightening exercises.
You should follow the following steps for tightening the abdominal muscles:
- Lie on your back with your knees bent and feet on the floor.
- Place your hands either on the thighs or behind the head, or they can be placed crosswise on the chest.
- Roll the body by raising the shoulders towards the knees.
- Hold this position for several seconds, then return to relaxation.
- Repeat the exercise 12 times.
