Fitness

7 MOVES WHICH CAN MAKE YOUR CORE FLAT

Many of us dream about a perfect body, but they don’t do anything to get it. I know that sometimes the hard workouts and exhausting diets which don’t give us results make us lose our motivations and stop trying to achieve our goals. That is why our team is not going to present you some diet or hard workout plan. We are going to give you a list of easy exercises you should do every day to make your dream come true and get the body you always wanted. We promise you that after only one week you will see the difference.

1. Crunches
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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it 10 times.

2. Leg Raise

This is another great workout to make your core flat. You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it 10 times.

3. Plank

Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

4. Bicycle
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Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement. Do this as much as you can. (4)

5. Crunches with knees up

Start this exercise lying on your back with your hands behind your head and hips and knees bent to 90-degree angle. Then raise your upper body using your abdominal muscles and hold the position for several seconds. After that, lower your body back in the starting position. Do this exercise 10 times. (5)

6. Russian Twist

You need to lie down on the floor. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel to the floor. Hold it for a second and move back. Repeat it with the opposite side. (6)

7. Scissor abs

Lie on your back and bend your knees and draw them into your ribs. Then lift your legs toward the ceiling, contracting your abdominal muscles and press your lower back into the ground. Lower your right leg down and then scissor your legs, so you lift your right leg back up. Do these movements slow and steady. Repeat it 20 times for each leg.

With these 7 exercises, you can make your core flat in a period of one month. They will help you lose your extra weight and tone your body. Start doing them immediately don’t waste more time. Your dream is finally going to come true.

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