The belly is one of the most difficult parts of the body to sculpt. In fact, it requires special attention and regular efforts to maintain its firmness and avoid the dreaded “flabby” effect.
In general, poor nutrition and lack of activity are the main causes of the look of love handles and sagging skin. To help you solve this problem, here are 10 ideas of exercises to tone and
firm your belly. Firming the belly: 10 exercise ideas for a toned abdomen 1 – The table (Plank)
It’s a classic! The plank is an interesting exercise to strengthen the abs. For this exercise, you have to get into a push-up position and support your body with your forearms and toes. From the neck to the heels, your body should be aligned. Stay in this position for 10-15 seconds and repeat the operation.
Note: Once in the position, you can also lift one leg and hold this position for a few seconds. Lower yourself and repeat the same movement with the other leg.
During this exercise, remember to breathe well and contract your abs well.
2 – The table (Plank) with the feet raised
Here’s a variation on the table above: the one with the feet raised. Here, the position is the same, but with a difference: the feet must be placed on a weight bench or on a gym ball. The body should be aligned and the head slightly tilted forward.
Try to hold this position for 10 seconds, pause and repeat the exercise 10 times.
3 – Crunches with the knees raised (knee crunches)
This exercise has a double advantage: it strengthens the abdomen and the lower part of the back. To support the pelvis, you should lie on your back, with your legs raised and your knees bent at 90 °, put your hands behind your head. Once in this position, bend your spine so that only your upper back is lifting up and your lower back is in contact with the floor. Remember to contract your abs. Hold this position for 2 seconds, then release it before restarting. Do 2 sets of 10 exercises.
4 – Side plank
Here is a very effective exercise to firm the belly: the side plate. To do this, you have to stand on your left side and put your weight on your left forearm and the bottom of your left foot. The upper arm should be perpendicular to the ground and the elbow should be below the shoulder.
Once in the correct posture, hold this position for 30-40 seconds depending on your ability. Let go and start again, but this time on the right side
5 – Side plank with knee flexion
Here’s another side plank exercise: the knee bend. Here, you have to get into the classic side plank position and lift the leg on which your weight is not resting. Once at the top, bend your knee until your foot reaches the knee of the other leg. Tighten your abs and stay in this position for 30-40 seconds and repeat the same exercise on the other side.
6 – Bends (squat)
The squatting posture is an exercise that helps to firm the belly, but not only that. It also requires stress on the quadriceps and thighs. For this exercise, you have to stand up, with your back and eyes facing forward. Position your feet according to the width of your shoulders, with your toes slightly outward. Once in this position, lower your glutes as if you wanted to sit up straight. The knees should not extend beyond the toes and the legs should be bent at 90 °. Go up and down 10 times.
7 – Elevations
For the lifts, you must lie on your back, put your arms along the body, slightly bend your legs, and put your feet on the floor. Are you in a position? Raise your legs gradually so that your toes are raised toward the ceiling and your hips are slightly off the ground. Then put your legs on the floor and start over, keeping your abs tight. Do this exercise 20 times.
8 – The bridge
The bridge … A simple exercise to perform and very effective to firm the skin of the belly! To do this, lie on your back, stretch your legs to the width of your hips, and put your arms along your body. Point your palms towards the ground, tighten your abs and lift your buttocks, centering your back and abdomen slightly. The shoulders must remain flat on the ground. Try to hold this position for 10 seconds, lower yourself and start again.
9 – Twists
Twisting is an exercise that stimulates the oblique muscles. Here you should stand and stretch your legs according to the width of your hips. Take a dumbbell in each hand and stretch your arms. Then contract your buttocks and turn right, then left, keeping your feet flat on the floor.
10 – Thigh tension
To pull the thigh, you have to sit on a chair and put your hands on the side of the chair. Slowly lift your feet off the ground as high as possible by contracting your abs. Stay in this position for a few seconds and lower your feet. Take two series of 10 shots.
Additional Tips to Effectively Tighten Your Belly Do these different exercises daily for the best results. Eat well. You can eat foods rich in protein, vitamins, omega 3, fruits and vegetables and you can drink green tea, a great fat burner. Avoid alcohol. Alternating hot and cold water while showering to stimulate blood circulation and firm skin. Remember that you must receive a massage. The massage helps to reactivate blood circulation and to tone the skin.
Although these 10 exercises are certainly effective, the results will probably not be immediately visible. You will have to be patient, but don’t be discouraged. If you adopt a healthy lifestyle and practice these exercises on a daily basis, your efforts will be worth it.