A flat stomach for the summer

(1)

We advise using a mat or gym mat for these exercises

 

Exercise n°1: The horizontal plank

conseils-cross-exercice-un-ventre-plat-pour-cet-ete

  • Targeted muscles: the transverse abdominals

 

  • Performing the exercise: Resting on your forearms, raise your pelvis as shown in the photo by trying to curl your lower back as you squeeze in your abdominals and buttocks. Both legs should be straight; you can keep your knees on the floor if you are a beginner.

 

  • Breathing: Breathe normally throughout the exercise.

 

  • Safety tips: Ensure that you tilt your pelvis whilst contracting your glutes and abdominals throughout this exercise.

 

  • Reps: 3 sets of 30 seconds with 30 seconds of recovery.

 

Exercise n°2: Sideways horizontal plank

conseils-cross-exercice-un-ventre-plat-pour-cet-ete

  • Targeted muscles: the transverse abdominals, but you can also focus on your internal and external obliques.

 

  • Performing the exercise: Lie sideways, leaning on your elbows or with your hands flat on the floor, fists closed. Raise your pelvis and hold the position. Breathe in, pulling your belly button towards your spine, whilst minimising tension in your shoulders. Make a 90° angle between your upper body and the elbow that is on the floor.

 

  • Breathing: Breathe normally throughout the exercise.

 

  • Safety tips: As with the previous exercise, ensure that you contract your glutes and abdominals throughout the exercise.

 

  • Reps: 3 sets of 30 seconds with 30 seconds of recovery.

 

Exercise n°3: Crunches

conseils-cross-exercice-un-ventre-plat-pour-cet-ete

  • Targeted muscles: the rectus abdominis.

 

  • Performing the exercise: With your hands behind your neck, raise your head, shoulders and the top of your back until your shoulder blades leave the floor, slowly exhaling as you go.

 

  • Breathing: Exhale as you lift up, contracting your abs as much as possible. Inhale as you lower yourself back down.

 

  • Safety tips: Do not raise your head and keep your gaze on a point in the distance. Your back should stay in contact with the ground.

 

  • Reps: 3 x 15-20 reps with a short recovery period.

 

Exercise n°4: Transverse crunches

conseils-cross-exercice-un-ventre-plat-pour-cet-ete

  • Targeted muscles: the internal and external obliques.

 

  • Performing the exercise: breathe in and raise your torso, curving your back, whilst bringing your left elbow towards your right knee. Return to the initial position by slowly unrolling your back until your shoulder blades are on the floor. Then repeat on the other side, alternating with a fluid movement.

 

  • Breathing: Exhale as you lift up, contracting your abs as much as possible. Inhale as you lower yourself back down.

 

  • Safety tips: Do not raise your head and keep your gaze on a point in the distance. Your back should stay in contact with the ground.

 

  • Reps: 3 x 15-20 reps with a short recovery period.
  • 1
  • 2
  • 3
  • 4
  • 5
Vote
Abs 220 Stomach and Abs Weight Training Equipment
£24.99*
1 Review
    100 Abs Bench
    £34.99*
    2 Reviews
      FITNESS

      Core stability exercises, which form the basis of any training programming, are an effective way of increasing muscle strength. Find out the role of core stability and how to improve your core strength.

      MULTISPORTS

      Reducing the number of calories you eat each day is all very well. But doing so more seriously by stacking the odds in your favour is better.

      TOP OF PAGE