Exercise For Flat Stomach in 30 days For Women

Exercise For Flat Abs For Women | Exercise For Flat Stomach

Introduction:

I want to share with you a very effective exercise to develop Flat abs. There are twelve steps in total, which need about 10 minutes to complete.

13 Best Exercise For Flat Tummy in 30 Days. 

First of all, you need to exercise to tighten abdominals and make your lower back touch the ground all the time. This will avoid back pain after going through all steps.

1. Crunches: In this exercise raises one leg upright and the other bent. Try to touch the knee of the opposite straight leg with your elbows. Beginners can simply rest one leg on the knee of the other leg, as depicted in the upper right corner of the screen. Keep tightening the lower abdomen, and keep the lower back hugging the ground. 

2. This is an excellent exercise to develop firm abs, as well as to train the lower abdomen and legs. Slow down the move and do it as accurately as possible. Pay attention to your breathing. Exhale when exerting and inhale when you relax.

3. Breaststroke kicking with hands holding the head:  Make a V when you extend your legs, keep tiptoes touch each other when you recover legs. Beginners can just simply kick out  in their hands. Breaststroke kicking can not only develop abdominal muscles but also slim downside waist and thighs.

4. Russian Twist: This is essential for developing firm abs. Lift your legs up off the ground, bring your hands together, Touch the ground behind one side of your body with your hands while turning and your eyes following your hands. Beginners can keep their legs on the ground. Pay attention to tightening the abdomen.

5. Reverse crunches: Lying flat on the floor, keep your legs close to your chest and your toes pointed to the ceiling. When you lower your legs, try touching the ground with tiptoes further from the body. The further you tip, the better the effect will be. Keep tightening the abdomen. Then, lie in the lateral and make kicks.

6. Support your upper body with your arms straight and make oblique kicks. Make sure you are kicking obliquely to reduce your belly fat. The exercise will be able to train the muscles of the side waist effectively, as well as rendering slim perfect legs. Watch your breath. Exhale when exerting and inhale when you relax. Switch to exercise the other side of the body. Tighten your lower abdomen and legs straight.

7. Plank: Planked with buttocks contacting the floor. Maintain your buttock in a correct position, not too high or too low, tighten abdomen and core muscles throughout the process. This move can result in a perfectly flat stomach and slim side waist. Watch your breath and tighten the abdomen.

8. V confrontation: The body and legs are in a V shape, with feet off the ground. If you can't do it, just support the upper body with your hands and make crunches. This is an excellent exercise to train lower abdominal muscles.

9. Leg lifting: If you can't make it, ignore leg lifting, just with feet together and knee bent, push the hip off the ground, with the power from the abdomen. Remember to tighten the abdomen all the time. Now switch to the other side. Except for developing flat abs, this exercise can also maintain a thin waist and legs and improve muscle strength of buttock. Always contract your lower abdomen. Pay close attention to your breath. 

10. Single-leg Bridge: This is a perfect exercise that enables you to develop abdominal muscles and flat stomach, as well as muscles of both buttock and legs. Beginners may choose to do Glute Bridge instead. Switch to the other side. Contract your abdomen and raise your hip. 

11. Sideways mountain-climbing: In this stomach exercise, keep the knees close to the chest. Raise the hip a little bit, not too high or too low. This exercise can develop flat abs quickly. If you get exhausted, just support the body with your hands.

12. Kick Back: Kickback towards ceiling first, then touch the elbow from the outside. If you find it difficult, just kick backwards and complete elbow touching. This exercise promises to develop flat abs, also slim downside waist and give you a nice booty. The better the result, the harder the exercise will be. Now return to the starting position and switch to the other side.

13. In the early stage of the exercise, you may not be able to complete all moves accurately, or you can but only last a very short time. As long as you schedule to exercise every day, you will be able to handle all moves soon.

 

Stretches After Exercise For Flat Stomach Workout:

After completing all the flat stomach exercises, do some stretching.

1. First comes a dramatic salute by putting your hands upon your head and stretching them back. You can feel the abdominal muscles being stretched.

2. lie on your stomach, rest your upper body on your elbows and stretch your abdominal muscles. Breath slowly, relax. Support your upper body with hands, you will feel that your abdominal muscles are stretched even further.

Read More: Slim Arms Exercise for a Beginner

Conclusion. 

Remember to exercise one time each day. If your body fat percentage is high, watch your diet. For example, stay away from greasy and high-sugar food. Eat every meal just 80% full. Or have several small meals each day. If you complete the stomach exercises one time each day and control your diet, you'll soon see the firm abs on your body within a week, even two or three days.

Get Slim Arms in 30 DAYS

Slim Arms in 30 DAYS Without Building Muscle in 8 Minutes 

Introduction:

In this slim arms in 30days exercise routine, I will share a set of exercise very effective slimming arms. I have been doing these 8 Exercises in a total of 45 seconds per exercise then take a break for 10 seconds.

8 Simple Slim Arms Exercise for a Beginner At Home.

1. Arms Cross Over Exercise.

When you are doing arms cross over to keep the belly tightened, Keep your arms straight and well-controlled. Do not shrug Keep sinking shoulders all the time. The two shoulder blades should be pushed down and then tightened inwards. Don’t raise your arms too high Keep elbows lower than shoulders, this can help avoid shrugging.

2. Arms Up and Down Exercise.

In this second variation of slim arms exercise, Keep your arms straight and well-controlled. You can look into the mirror while exercising, watch your breath Exhale when hands raised Inhale as you lower the hands. Don't shrug Sink your shoulders, clamp the two shoulder blades and keep your belly tucked all the time.

3. Tricep Press Exercise.

The third exercise is Tricep Press, Keep your inner arm as close to your ear as possible. Especially when the forearm bent backwards do not open the elbow outwards, Don't shrug Pay attention to tighten your abdomen when standing to avoid anterior tilt of the pelvis. This exercise is mainly performed by the triceps on the back part of our arms because the triceps have not been exercised for a long time which causes Muscle atrophy and fat accumulation.

4. Palm Down Exercise.

Raise your arms keep forearm perpendicular to the upper arm, always keep your arms tense don't shrug, sink down and clamp the two shoulder blades. You feel your arms start to feel sore and burning? Watch your breath Exhale when exerting force Inhale while relaxing.

5. C - Rotation Exercise.

In this variation of slim arms exercise Keep Arms straight and well-controlled Keep your fingers apart as far as possible and draw a C letter with arms. Do this action slowly and controlled, make sure to flip your hands to the maximum. Relax your shoulders don't shrug Sink your shoulders as always and clamp the two shoulder blades. This exercise can help to tone the whole arm especially inside and back parts of the arm.

6. Chest Fly Exercise.

In this variation, keep forearm perpendicular to upper arm Clamp the two forearms, raise your arm then back to the original position. Then raise it again and do it slowly, always keep your arms tighten don't shrug your shoulders tighten the shoulder blades. This exercise works very effective on our shoulders and back part of arms.

7. Backwards Pauses Exercise.

Move your arm hard backwards, Note that the elbow joint is locked don't let the forearm flutters.

8. Arm wing Exercise.

The last exercise is Arm Wing, Upper body lean forward slightly tighten the lower abdomen. Clamp both arms inwards tightly don't shrug, Lower the shoulders and keep palms up then raise the whole arm up. Don't bend the arm raise up the whole arm then drop. Keep the arms tighten and controlled even when you drop it be slowly and well-controlled. This exercise can burn the fat and tone the arm and slim arms.

Read More: Weight Loss Exercise after C-Section

Conclusion:

After completing the slim arms exercise or slim arm workouts, do some stretching and relax shoulders. If your arm feels really sore you can do some massage also.