If you have a flaccid stomach, it means that you also have weak abdominal muscles. These consist of the rectus abdominus and the obliques, which are on the sides. Strengthen and tighten them by doing exercises focused on the weight of your body and doing some exercises. exercise to burn fat, but also because the exercises do little to reduce fat.
Running is a cardio form that not only helps you burn stomach fat, but it does throughout your body. To lose weight, the American College of Sports Medicine website recommends 60 to 90 minutes of cardio a day, five days a week. Start a workout with a five-minute warm-up and finish with light cooling for another five minutes.
The exercises known as abdominal bridges are yoga postures, which require you to keep the body immobile and work the entire abdominal area. While lying on your stomach, place your hands shoulder-width apart on the floor and let your feet stay together in the back. It pushes up the body, extends the arms completely and forms a straight line from the heels to the shoulders. Feel the abdominal muscles harden when you take this position. Keep it until you feel fatigued. Make a variation, placing your forearms on the ground.
To flex the knees and work the upper part of the stomach as well as the lower abdominal muscles, you need to use a stability ball. Stand face down on the ground, and extend your hands shoulder-width apart. Raise the bottom of the shins on the ball. Constantly push your body up until you reach the bridge position. Try rolling the ball over your head. Bend your knees to the chest, hold this position for a second, and extend the legs outward.
For a challenging variation, perform these exercises one leg at a time. In both versions, keep your back as straight as possible.
Abdominal twists in horizontal position
The abdominal twists in horizontal position are also known as abdominals with turns. These movements are designed to work the oblique muscles while lying on your back. Start, extending your arms to the sides and lift your legs straight above you, until your feet are parallel to the ceiling. Keep the trunk motionless and lower your legs slowly; first direct them to the right side and then to the left. Move from back to front in a smooth and controlled movement.
To increase the intensity, use ankle weights. For an easier variation, bend the knees to 90 degrees. This exercise also works the lower back.
Lateral abdominal bridges
The lateral abdominal bridges aim to exercise the oblique muscles. They are variations of the basic abdominal bridges. After laying on the right side, place your legs on top of each other, rest your head on the right hand and place the left hand on your hips. Try to keep your body in a lateral position until you form a straight line from the shoulders to the feet. Lower your hips to the floor and then lift them as high as possible, and repeat. After doing a series of repetitions, change sides.
For a variation, extend your leg in the air each time you lift your body up. With any of the versions, keep the alignment straight from the shoulders to the heels.
The cross-linked exercise is a Pilates movement with which you work the entire stomach area. While lying on your back with your hands on the sides of your head, raise your legs, bend your knees to 90 degrees and level your shins. Then, raise the head and shoulders off the floor and move the elbow along with the opposite knee while extending a leg. Revert the movement to work the other side and continue alternating from one side to the other.