To find a flat stomach and a nice chocolate bar, use the abdominal exercises suggested below. Follow this sample program for a month, remembering to respect the indicated recovery times.
THE RIGHT EXERCISES TO BUILD THE ABDOMINALS
All abdominal exercises should be performed with controlled breathing. This means that you must breathe out through your mouth while drawing your stomach in during the effort, and always breathe in with your stomach drawn in to return to the initial position. Ladies, also try to perform each of the exercises while keeping your perineum contracted. Instructions: with each exercise, maintain the contraction for about 30 seconds (the goal is to reach 1 minute 30 of contraction time). Do 3 to 5 sets per exercise. Go to the next level when too easy: increase the contraction time.
EXERCISES FOR THE LARGE RIGHT OF THE ABDOMEN: SURVEY OF THE BASIN
Lying on your back, arms at your sides, contract the lower part of the rectus abdominis (below the navel) to roll up the pelvis and lift the glutes off the mat. Return to the initial position.
EXERCISES FOR THE LARGE RIGHT: THE ABDOMINAL WHEEL
Place your knees on the mat, your hands on each of the handles of the Ab Wheel, your arms should form an angle of 90 ° with the ground. Before you start, be sure to keep your abs tight. Roll the Ab Wheel in front of you and then return to the starting position, do not arch your back and keep your abs tight throughout the exercise.
Facing the mat, on the forearms, and on the feet, maintain the position with the back flat and pelvis in retroversion. Breathing is slow and controlled, the stomach is drawn in for the engagement of the transverse muscle.