Tighten the abdominal exercises
In order to get the best results in the shortest period of time, it is necessary to perform a variety of exercises for at least a month. It must be emphasized that abdominal exercises alone are not enough, so a healthy diet must be followed.
If done incorrectly, this may lead to muscle damage due to fatigue, and therefore the exercises must have a complete system to tighten the body’s muscles.
Most of us want to do the best exercises to tighten the abdomen in a week because the majority of belly fat is the result of a lot of sitting, lack of activity, eating unhealthy foods, and other factors, and this fat causes discomfort to the person.
Therefore, we will present to you the fastest and best way to get rid of belly fat in this article, along with the most important exercises that you may do in this regard.
Exercises to tighten sagging abdomen
1-Bicycle exercise:
Due to the fact that it targets the abdominal area, this exercise is the most effective for tightening the sagging abdomen. The steps of this exercise are to lie on the floor, connect the hands behind the neck, and raise the legs, bending them sequentially towards the chest.
For one minute, the left knee joint touches the right hand joint, the right knee joint touches the left hand joint, and so on. After that, you must relax for 15 seconds and then do this process three times in a row.
2- Arm lift:
· This exercise is one of the best exercises to tighten the abdomen in a week, as it burns a lot of calories while tightening the upper abdominal area.
· To perform this exercise, lie on the floor with your arms extended behind your head and then, try to raise your upper torso while raising your hands using your abdominal muscles.
· This exercise must be performed about 20 times, three times with an interval of 10 seconds between each time.
3- Ball passing exercise:
This exercise completely activates the abdominal muscles, making them the most important for tightening the midsection. You may feel pain in the stomach muscle for a while after this exercise.
In order to perform this exercise, you must lie on the ground while holding the ball, then the body is lifted off the ground while using the abdominal muscles, and the ball is placed between the feet and it must be done several times.
4- Stomach compression exercise:
You can do this by lying completely on your back, bending your knees, extending your hands, and raising your head, neck, and shoulders, while keeping your back straight. You can perform 20 reps in three times. It is also known as scrunchies, and it is one of the best popular exercises to tighten the abdomen in a week.
5-Squat exercise:
One of the best exercises to tighten the abdomen, buttocks, and buttocks is by standing with your feet a few centimeters apart. In addition, the back must be kept straight throughout the exercise, with the knees bent and the thighs pulled forward.
Abdominal exercises for men
1- Plank exercise:
· The plank exercise is one of the unique exercises that you can do at home to tighten the abdomen, because it helps break down and burn belly fat.
· Get into a push-up position and bend your elbows at a 90-degree angle to keep your torso straight. Aim to hold this position for a few minutes while inhaling and exhaling slowly.
· To achieve the best results, you can lengthen the exercises gradually each time.
2- Mountain climbing exercise:
This exercise works to tighten the entire abdominal muscles as well as the leg muscles. It is considered one of the best exercises to tighten the abdomen in a week, which helps to tighten the abdomen and remove fat from it efficiently.
Therefore, place the palms of your hands on the ground, place your toes behind you, and raise your body slightly from the middle. After fully extending the right knee towards the chest, it is pulled back and the exercise is performed with the other leg.
3- Crunch exercise with rotation:
With this exercise, you can strengthen your upper abdominal muscles, tighten your abdomen greatly, and burn any accumulated fat. You must lie on your back, raise your legs up, put your hands behind your neck, then use your elbow on your left knee to push your body forward, reverse the exercise and get down on the ground, then perform it. ten times.
4-Glass wiper exercise:
This exercise helps strengthen the muscles and strengthen the lower abdominal area and is the best exercise to tighten the abdomen in a week.
ü Lie on the floor and raise your legs straight.
ü Return the legs to the starting position and continue the exercise in the other direction after moving the legs sideways towards the floor until the glass space shape appears.
Exercises to tighten the abdomen and buttocks at home
The muscles of your body, which also include the muscles of the hips, pelvis and spine, consist of the abdominal muscles and therefore not only the abdominal muscles are strengthened but these muscles are also affected.
The benefits of abdominal exercises are as follows:
ü Reduce lower back pain.
ü Enhance body posture and shape.
ü Helping the body perform its usual and natural tasks.
ü Better balance.
Abdominal exercise while lying down:
This exercise, which is considered one of the best exercises to tighten the abdomen in a week, improves your posture and balance throughout the day by engaging some other muscles in the body.
Steps:
ü While holding this position, count to three while keeping your lower back pressed to the floor while lying on your back with your arms raised.
ü Avoid tilting the pelvis while repeating this three to five times.
ü Raise both feet three to four inches off the ground, then repeat three to five times to increase difficulty and challenge.
Modified side plank:
This easy exercise can be performed with your feet bent while receiving support from your knees, and targets your side abs.
Steps:
ü Lie on your right side, bring your hips and shoulders together, place your forearms on the floor, and raise your chest, using your arm and knee as support.
ü Start by maintaining this position for 10 to 20 seconds, then gradually lengthen the time.
How do I get rid of sagging lower abdomen?
Athletes follow a series of daily routines to increase their performance and get the most out of training:
Eating carbohydrates before exercise:
Eating the perfect meal that will help you do the best exercises to flatten your stomach in a week is one of the most important things to eat before starting any type of physical activity.
A large portion of complex carbohydrates must be present in your pre-workout meal because they are slower to digest than simple carbohydrates. Therefore, oats are one of the best sources of complex carbohydrates because they provide the body with energy for long periods of time.
Maintaining body hydration:
During exercise, water regulates your energy levels; Dehydration has a major negative impact on your athletic performance and therefore due to the fact that exercise causes the body to produce large amounts of sweat, dehydration may be one of the main factors that increases your chance of sustaining a sports injury, so make sure you hydrate your body well before and after your workouts.
Warm up before exercise:
Warming up is one of the most important steps that a person must take before starting any physical activity, especially if you are looking for the best exercises to tighten the abdomen in a week. It is recommended to warm up for 5-10 minutes before exercising because not doing so increases the risk of injury and reduces the quality of the exercise.
In conclusion, after learning about the best exercises to tighten the abdomen in a week that we have provided you with, we urge you to practice the exercises with a qualified trainer to ensure that they are done correctly, at least in the beginning.
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