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The best exercises for a flat and firm stomach


"Because the abdominals support the body, it is essential that the abdominal muscles be firm, " says Jackie Warner , who agreed to demonstrate her favorite exercises for Plaisirs magazine readers Health. It is living proof that they are effective: look at this size!
The six exercises target the muscles of the abdominal strap including the right upper abdomen, the Small and the Large oblique, the Transverse and the erector of the spine in the lower back. Some will help you tighten your arms and legs.
Equipment : a mattress, a large towel and a dumbbell of 1.3 to 3.6 kg, depending on your shape. For beginners, begin without dumbbells.
Warm-up of the abdominal muscles : Stand upright with your feet spread apart at shoulder width and your knees slightly bent. Place the arms in the boxer position: the elbows are glued to the ribs, and the fists are closed at shoulder height. Throw the right arm diagonally in front of you to reach an imaginary target to the left, and continue for a few minutes alternating arms. "It's a good way to feel the muscles you're going to make to work," says Jackie Warner.
Stretch back to calm . Complete this exercise with five minutes of stretching the abdominals. Place your knees in your chest, then, on the right side, extend your arms to the left side at shoulder height. Hold the position and change sides. Repeat.
1. To get a flat stomach, the rotation of the trunk

A. When standing with your feet apart at the hip width, hold the dumbbell with both hands in front of you. Bend your legs keeping your back and pelvis straight.
B. Slightly round your back and move the dumbbell to the right and pull back the right elbow. The pelvis faces forward and be careful not to perform rotation with the legs.

C. Now turn to the left, pulling back the left elbow. Repeat the rotation from right to left, in a slow and controlled motion. Make 10 rotations on each side, 20 repetitions in total.
2. The front slot for a flat stomach

A. When standing with your feet stuck, hold the dumbbell in front of you with both hands. Send the left foot backwards, in the slot position. Lift the forearm to bring the dumbbell to the forehead, keeping the elbows steady in front of you.
B. Round your back by moving the head and elbows to the right knee without moving your arms . Be sure to contract the abdominals with each forward movement.
C . Straighten the trunk in the initial position. Do 20 repetitions, change legs and do 20 more repetitions.

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