Flat stomach: the best exercises to lose belly at home

We can never repeat it enough: to have a flat stomach, there is no point in chaining the sessions of abdominal.The risks ?Injure yourself and not have satisfactory results.To lose belly, it is first necessary to understand what muscles this part of the body is formed."The abdominal strap is made up of the great right of the abdomen, in other words chocolate, obliques, which are located on the sides, and the transverse muscle, which is deeper," explains Vincent Olive, sports coach and preparerphysical.It is the latter muscle that it is mainly necessary to work to get a flat stomach.But this is neither the first nor the only thing to do to achieve this goal!

Healthy food, regular physical activity ... How to have a flat stomach?

To have a flat stomach, it is essential to adopt a balanced diet."You have to avoid sugar as much as possible, eat at a fixed time, decrease the amount of food consumed during meals during the day, to get up by being hungry and not skip breakfast," advises the coachjock.

A global and regular physical activity is also important."You can in particular integrate sport into your daily life by taking the stairs instead of the elevator or by descending from the metro a station earlier in order to walk," suggests Vincent Olive.

It is then possible to strengthen your abs by adding targeted exercises in your sports sessions.Ideal?"Do three sessions per week: a session highlighting a sport that we like to keep the pleasure aspect which is essential, a cardio session and a muscle strengthening session to which we add exercises targeting the strapabdominal ".What are the best exercises to achieve this goal and get a flat stomach?

Abdominals: 10 effective exercises to have a flat stomach

Crunchs, sit ups, leg surveys ... There are a multitude of exercises targeting the abdominals.Which ones choose to get results quickly?Vincent Olive offers 10 exercises categorized according to their level of difficulty.Each level of difficulty is associated with a number of repetitions to be carried out for an effective session, without risk and adapted to each:

-Niveau 1 or beginner: 20 to 30 repetitions

-Niveau 2 or intermediate: 12 to 15 repetitions and two to three series

-Niveau 3 or difficult: 8 to 12 repetitions and two to three series

This level 2 exercise makes it possible in particular to work on the great right of the abdomen eccentric.To make it, lie on your back and go up your legs to 90 degrees.You can install a cushion behind your head to avoid tensions in the neck.Flex your legs at 90 degrees, then stretch them towards the ceiling.Make an eccentric movement by slowly going down your legs to the ground.Your back should be placed on the ground so as not to have lumbar hollows."If you still have a lumbar hollow, fold your legs earlier, without waiting for them to be close to the ground," recommends Vincent Olive.Make two to three series of 12 to 15 repetitions.

This level 3 pyramid exercise is demanding and allows in particular to work on the transverse muscle of the abdomen.To make it, you can use Core Slider, discs that allow you to slide on the floor, or simply put yourself in socks on parquet.Another possibility: to use a swiss ball.

Set in the pump position by properly aligning the malleolus (ankle), the iliac crest (pelvis) and the head of the humerus (shoulder).Your back should not be arched.Position your feet on the Swiss Ball or on the floor on the Core Slider and hold the sheathing in this posture.Go up the pelvis in a pyramidal way to the ceiling by swallowing the belly then go down to align the three points again.Make two to three series of 6 to 8 repetitions.

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This level 3 exercise is requiring from a cardio-pulmonary point of view and makes it possible to dry, in other words to eliminate fat, especially the one that lodges in the belly.The goal?Make the jump rope for 20 minutes by varying the movements."You can alternate joint and/or unipodal foot jumps, knee climbs, duplicates under or heels," suggests Vincent Olive.

To do this level 2 exercise, sit in the pump position and put your knees slowly at the elbow level by slightly raising the basin to the ceiling.To build up the obliques, put your knees back inwards.If you want to strengthen the great right of the abdomen, go backwards."Do not forget to contract the abs when you perform this movement!" Adds the sports coach.Make two to three series of 12 to 15 repetitions.

To do this level 2 exercise, sit in the pump position and put your knees slowly at the elbow level by slightly raising the basin to the ceiling.To build up the obliques, put your knees back inwards.If you want to strengthen the great right of the abdomen, go backwards."Do not forget to contract the abs when you perform this movement!" Adds the sports coach.Make two to three series of 12 to 15 repetitions.

This level 2 sheathing exercise allows in particular to solicit the postural muscles of the trunk and the lower limbs.To make it, place yourself on all fours, raise your right arm and the opposite leg, then make the same movement with the other arm and the other leg.Make sure you do not arrange your back, keep the right, fixed pool and tighten your shoulder blades.It is also advisable to extend the nape, enter your chin and keep your shoulders back.Make two to three sets of 12 to 15 repetitions.

This level 2 exercise targets in particular the transverse muscle and the erecting muscles of the spine.Lie on your back, making it flat on the ground.Your knees are bent 90 degrees above your hips and your arms are stretched above your shoulders.Then keep the opposite arm and leg away.To do this, lower the leg and the opposite arm simultaneously, before returning to the initial position and making the same movement with the other leg and the other arm."The arm and leg that is not in motion must remain fixed," notes the sports coach.Perform two to three series of 12 to 15 repetitions.

This level 2 exercise to do with an elastic can be carried out alone with a fixing point, or in pairs.If you do it solo, stand up, your feet apart at the width of the pelvis and your arms stretched.Place part of the elastic in your hands and hang the other part on a fixing point.Position yourself so that the elastic is stretched and put your shoulders back."Then rotate 45 degrees to the opposite side of the elastic binding point by hiring the transverse muscle," said Vincent Olive.

To carry out this level 1 or 2 exercise, settle in the board position, in support on your front arms or on your hands.Your iliac crest and malleolus should be aligned.Stay in this posture for 20 to 30 seconds, leave a recovery time, then start again.There is a level 3 variant in this exercise: to do this, tend an arm and the opposite leg and stay in this position.

To carry out this level 3 exercise, sit on the floor, in profile, in support on a stretched forearm and legs.Go down the basin then go up for 20 to 30 seconds.You can perform three series of this exercise, leaving in time of recovery between each rehearsal.

"By associating these exercises with a balanced diet and a regular overall physical activity, we can hope to start to see results after a month. From three months, it is possible to really observe the anchoring of workwhich was made, "concludes Vincent Olive.

⋙ Discover the best exercises to lose belly at home

Thanks to Vincent Olive, sports coach and physical trainer in Paris.

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