A strong stomach can help relieve or prevent chronic lower back pain by providing additional support to the spine.
Abdominal exercises strengthen the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis.
Abdominal exercises can help tone and define the abdominal muscles, which can improve the aesthetic appearance of the body.
You can strengthen your core at home with a variety of effective exercises that don’t require any special equipment. Here are five exercises to train your stomach:
5 exercises to tone your stomach
1. Plank:
- Lie facedown on the floor, supporting your forearms and aligning your elbows under your shoulders.
- Raise your body so that it forms a straight line from head to heels.
- Hold this position for 30 seconds to 1 minute, or as long as possible.
2. Crunches:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands behind your head without interlacing your fingers and lift your torso up.
- Exhale while contracting your abdominal muscles and slowly lower yourself.
- Perform 3 sets of 15-20 reps.
3. Mountaineer:
- Get into a high plank position with your hands under your shoulders.
- Bring one knee to your chest and then quickly alternate with the other leg.
- Maintain a constant rhythm for 30 seconds to 1 minute.
4. Leg Raises (Leg Raises):
- Lie on your back with your hands under your buttocks or at your sides.
- Slowly raise your straight legs and then lower them without touching the floor.
- Do 3 sets of 12-15 reps.
5. Bicycle in the air (Bicycle Crunches):
- Lie on your back with your hands behind your head and your knees bent.
- Bring one knee toward your chest while rotating your torso so that the opposite elbow is closer to the knee.
- Alternate your legs and elbows in a pedaling motion.
- Do 3 sets of 15-20 reps per side.
Remember to maintain proper technique and perform these exercises regularly to achieve effective results for your stomach. In addition, it is important to combine them with a healthy diet to reduce belly fat and reveal toned abdominal muscles.
