“The series should be long enough.” exercises to do to eliminate a small stomach

It happens that the one whom we give the nickname “little belly” is under the pin, despite his efforts, he remains faithful to the appointment. Targeted exercises in the gym still allow you to strengthen the area and eventually to disappear. Here are the steps to follow.

Cardio

According to Sandra Gomez, a sports trainer, athletes, novice or not, are very likely to believe that they need to perform an exercise that uses the exact area they want to eliminate. “Wrong, we need to add a more ‘metabolic’, more global practice that burns fat and toxins,” he advises. In practice? “Running or cycling indoors and swimming outdoors can do the trick perfectly,” adds Jean-Christophe Blin, training manager at L’Usine gyms (Paris). Do resistance exercises two to three times a week.

Ab car

A few closed machines can cope with a small stomach. But the “ab machine”, as the name implies, has this function. “We sit with our legs slightly bent in front of us and our body straight. We squeeze the two wrists in front of us, which pull the weight. The arms are perpendicular to the upper body, as if we are pushing something in front of us,” explains Jean-Christophe Blin.

It is important to make movements with a small amplitude in order not to push the internal organs downwards. Remember to breathe long and not fast. “For this type of exercise, the row should be long enough. Here you just need to do about twenty repetitions,” advises the specialist. As for how much weight to push, it all depends on the person. Often working with 30 to 40 kilograms is already quite honorable. This sounds like a lot, but for a practice like this, it’s pretty light. The car’s winches help to keep the weight,” says the trainer.

Front and side panel

To eliminate your stomach, floor exercises remain the best option. You fear it beforehand, but the shell is your best ally anyway. “Thanks to this exercise, we work the transversus muscle. Body shaping guarantees a flat stomach,” recalls Sandra Gomez. To do this, first select the front panel. “We lean on our forearms, our elbows in line with our shoulders, and we keep our body on our toes,” the specialist illustrates. Keep your arch natural and try to pull your belly toward your spine. “All 20 seconds, repeated three to four times. Between every 20 seconds, you need to rest a little,” says the specialist.

Gaining strength guarantees a flat stomach

Sandra Gomez, athletic trainer

For a lateral variation, position yourself in a classic plank and move to one side. “For example, we lean on the left forearm. The right hand is directed towards the sky, and the legs are together. Body weight is distributed on forearm and left leg. If it is too difficult, you can bend your left knee and lean on it,” adds the coach. The transverse muscles and obliques are used. This practice helps to cover the stomach deeply. “A small stomach can be caused by extremely loose internal organs, such as after pregnancy,” says Sandra Gomez.

“Smart” belly

When it comes to abdominal exercises, not all are created equal. “The ideal is to be on the mat, lying on your back. Bring your knees to hip level, place your hands on your temples. Then we raise the shoulders to the knees, which remain static,” the athlete says.

For the rest, it’s all about breathing. “We exhale by pressing the navel into the spine and lifting the shoulders, and inhale by lowering them back to the mat. You have to carefully control your movements,” explains Sandra Gomez. You can do three sets of about ten movements. Take a break between each set.

“The abdomen is stretched and the transverse muscles work as well. This belly is smart. The perineum is protected because the viscera are not pushed down and we are not in apnea like crunches “, recognizes the coach.

Working the great law

Lie on the mat with your arms at your sides. “The goal is to finish. Then we bring the knees to the chest, lifting the pelvis, but keeping the head on the ground and the hands on the ground. We try to hold the position for 15 seconds,” Sandra Gomez describes.

This particular position of the fetus allows the pubis to move closer to the sternum and contract the rectus abdominis muscle that holds the entire abdomen together. “This crunch tones the abdominal band. And therefore it helps to reduce the appearance of a small stomach,” explains the specialist. Three sets of 15 seconds will warm up the port well.

The Mountaineer

This English term translates as mountaineer. This gives you an idea of ​​what to expect. “We are in a plank position with our hands on the ground and quickly bring our knees to our shoulders as if we want to run,” he describes. The cardio aspect of it is a real plus. We combine deep muscle work and energy expenditure,” encourages the coach. Be careful not to lift your butt during the exercise, otherwise you won’t work your abs properly.