7 تمارين دائمة الخضرة لبطن مسطح وعضلات بطن مقسمة

For flat Tummy or 6 pack abs you may have tried lots of strict diet and different kinds of exercises. However, still you have not achieved that result. Not only that, for the flat tummy people leave the foods, drinks and workout day and night.

It is a little bit difficult to get a flat tummy as it required right diet, exercises and lots of patience.

Many people start doing several advance exercise to get abs instead of basic exercises. The effect is that they are not able to do exercise for several days because of the pain in your abdomen or the stretch of the muscles.

So, today we will tell you about some easy exercise to get a flat tummy and tone abs. It is one of the very simple and effective exercises to achieve flat tummy and abs, also perfect for beginners . You can also practice this exercises at your home without any assistance.

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تمارين الترامبولين الصغيرة للمبتدئين مع حيل لإنقاص الوزن أفضل 5 تمارين يمكنك القيام بها في المنزل لتجنب ترهل الذراعين

Best Exercises for Flat Tummy.

1. Bicycle Crunches.
2. The Boat Pose.
3. لوح خشبي.
4. Alternate Toe Touch.
5. Leg Raise.
6. Seated Knee Tuck.
7. Russian Twist.

Bicycle Crunches for Six Pack Abs.

It is a very good exercise for abs, it make tension on your oblique muscles.

How To Do Bicycle Crunches?

الخطوة 1.

To do this, you lie down on the back and bring both hands behind your head.

الخطوة 2.

Now straighten the left leg by turning the legs at 45 degree angle and bring the right foot to the chest.

الخطوة 3.

Touch the left hand elbow with the knee of the right foot by bringing your upper body up and then switch to the other side.

Beginner.

3 sets of 15 reps.
60 seconds rest between each sets.

Intermediate.
4 sets of 20 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 25 reps.
40 seconds rest between sets.

Bicycle Crunches Benefits.    

Including bicycle crunches in your workout routine helps in increasing core strength, slim waist and improves your stability and flexibility. This exercise works for your abs and obstinating and as it keeps your body constantly moving, increases your heart rate, and burns even more calories.

The Boat Pose for Six Pack Abs.

This exercise leads tension on the abs muscles and it is a very easy exercise. In اليوغا it is also known as “ناوكاسانا” or the boat pose. You can click on this link to know the right way, benefits and contradiction regarding “ناوكاسانا”.

How To Do Boat Pose?

الخطوة 1.

First you have to lie on the floor and let the hips stay on the ground.

الخطوة 2.

Now lift the lower body and upper body upwards according to the picture. This will become a boat pose and in a little while you will feel the tension on the abs.

Beginner.

4 sets of 40 Seconds.
60 seconds rest between each sets.

Intermediate.
4 sets of 1 Minutes.
45 seconds rest between each sets.

Advanced.
4 sets of 1^1/2 Minutes.
40 seconds rest between sets.

Boat Pose Benefits.

The role of boat pose is huge. When done properly and consistently, the most noticeable benefits include:
• Relieves stress.
• Strengthens the abdominal, hip flexors and spine.
• Stimulates kidneys, prostate, thyroid and intestines.
• Improves digestion.

Plank for Six Pack Abs.

One of the most popular exercise for abs is Plank. It can be done in many way. It is an ideal exercise for your abs as well as it strengthen your core muscle groups. Plank increases flexibility in the body and also relaxes back pain.

How To Do Plank?

الخطوة 1.

First come to the push up position. Keep in mind that we do push ups on palm and plank is done with the forearms.

الخطوة 2.

Simple touch your elbow with the surface and make a parallel position. Make sure your body should be straight, firm and head should be downwards. Avoid any unnecessary movement of the body while doing this.

Beginner.

3 sets of 30 Seconds.
50 seconds rest between each sets.

Intermediate.
3 sets of 1 Minutes.
45 seconds rest between each sets.

Advanced.
4 sets of 1^1/2 Minutes.
40 seconds rest between sets.

Alternate Toe Touch for Six Pack Abs.

This exercise stretch the back muscle and four muscle groups located in the back of the thigh. With this exercise you can also strengthen your erector spinal muscles which are located in lower back.

How To Do Alternate Toe Touch?

الخطوة 1.

Lie on the floor and keep the hands and chest upwards.

الخطوة 2.

First lift the right foot upwards and touch it with the left hand. Now do the same with the left foot and the right hand.

Beginner.

3 sets of 12 reps.
60 seconds rest between each sets.

Intermediate.
4 sets of 16 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 20 reps.
40 seconds rest between sets.

Leg Raise for Six Pack Abs.

In leg raise exercise, the legs are raised upwards with the thrust of the abs or abdomen and then come back to the first position. This is a very good exercise for abs. It can be done in 3 ways with 30, 60 and 90 degree angle.

How To Do Leg Raise?

الخطوة 1.

First you have to lie on the floor or mat and then lift the legs on the angle according to your capacity and then bring it down and up by keeping your toes straight.

الخطوة 2.

Keep in mind that your feet should not touch the floor during this exercise and your hand should attach with the floor.

Beginner.

3 sets of 15 reps.
50 seconds rest between each sets.

Intermediate.
4 sets of 20 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 25 reps.
40 seconds rest between sets.

Seated Knee Tuck for Six Pack Abs.

It is very effective exercises to trigger a flat tummy and six pack abs, as it puts adequate tension on core muscle and abs. It can be done on the floor or on the bench.

How To Do Seated Knee Tuck?

الخطوة 1.

To do this, keep your hands backwards and support the floor or bench with your fingers.

الخطوة 2.

Now try to touch the knees with your chest while bending slightly behind, turning the legs and come back to the first position after holding half a second. It will be called a round.

Beginner.

3 sets of 15 reps.
50 seconds rest between each sets.

Intermediate.
4 sets of 20 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 25 reps.
40 seconds rest between sets.

Russian Twist for Six Pack Abs.

The Russian twist also makes tension on the abs as well as core muscles and on the side oblique.

How To Do Russian Twist?

الخطوة 1.

At first, you have to make ‘V’ shape by turning the knees. That means your body should have a balance only on your hips.

الخطوة 2.

Then twist your upper body on both sides. Doing so you will feel a stretch in your abs, as a result all the fats will burn from there.

Beginner.

4 sets of 10 reps.
50 seconds rest between each sets.

Intermediate.
4 sets of 20 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 25 reps.
40 seconds rest between sets.

Russian Twist Benefits. 

Russian twists strengthen your root, diagonal and spine. It’s a total core exercise that also improves your balance, builds stability in your spine, and trims your middle part at once.

الأسئلة المتكررة.

خلاصة القول.

You may have understood how much it can be benefited by including these exercise in the workout plan. As we know 60 to 70 per cent of the fitness contributes to diet and 30-40 per cent are the contribution of workouts. So take a clean, healthy and balance diet for a positive result.

Read our fitness section for more information and if you have a question about fitness, you can comment and ask for a reply.

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