5 quick and effective exercises for a flat stomach

From today, stop making excuses! If you don't have time to go to the gym, try exercising for at least half an hour at home - you will reduce stress, burn excess calories and become more vital...

The trunk muscles are responsible for many of the movements you do throughout the day. They consist of the main abdominal muscles that allow you to bend over, stand up or lie down without feeling pain. Then there are the lateral muscles, thanks to which you can, while sitting, turn your body to the left or right side. There are many other muscles that stabilize the pelvis and spine. That is why it is very important to exercise these muscles regularly. We bring you five excellent exercises that are guaranteed to hit all the muscles of the trunk and make your body look perfect from any angle you look at it.

Hold with outstretched arms

Take the starting position as when you want to do a push-up, but lean on your knees. Tighten your abdominal muscles, lift yourself up slightly and extend your legs back so that you are in a push-up position. Tighten the whole body, but especially make sure that the back is flat and the stomach is pulled in. Stay in this position for one minute. Do three sets, taking breaks between each set.

Side hold

Lie on the floor, turn onto your left side and assume the position by supporting yourself on your left arm and left leg. The right hand is bent and resting on the body. "Tighten" your abdominal muscles and lift yourself to the side so that your body makes a straight line. Hold for five seconds and lower to the starting position. Do ten repetitions on one side, then ten more on the other.

Reverse crunches

Lie on your back, raise your legs 90 degrees at the knees and place your hands next to your body. Tighten your stomach, lift your hips off the floor and turn them slightly to the right. Hold for three seconds and return to the starting position. That's one repetition. Do the same exercise, but now turn your hips to the left side. That's already two repetitions. Do twenty alternating repetitions. The exercise must be performed without jerks and swings, and during the exercise (to make the exercise as effective as possible) never lower your legs to the floor.

One-handed barbell side swing

Stand straight and take a wider stance, and with both hands take a one-handed weight of up to five kilograms (you decide what weight suits you). "Tense" your stomach muscles, turn slightly to the right side and raise your arms above your head. Then bend your knees slightly, activate your trunk muscles, especially your stomach muscles, and pull the weight towards your left knee. And in that position, squeeze your stomach as much as you can and hold for a few seconds. That's one repetition. Do fifteen and then switch sides.

Dropping the knees to the side

Lie on your back and raise your knees at a ninety degree angle. Spread your arms out to the sides with your palms facing up. Tighten your stomach and gently lower your knees to the right side, while not letting your left shoulder leave the floor. Using only the muscles of the trunk, return the knees to the starting position. That's one repetition. Repeat the same, but now on the other side. Return to the starting position. Do twenty alternating reps, reports Elle.