Tight Belly without Diet

Tight belly without diet: effective exercises at home

A belly, many struggle with too much fat on the belly and weak abdominal muscles. And who doesn’t want a flat stomach? With a flat and tight stomach your posture looks better and clothes look nicer too. A tight abdomen, without diet, can be achieved through specific abdominal exercises. It should be noted that abdominal exercises in combination with adjusted nutrition are even more effective. The best abdominal exercises can be found here. Tight (er) belly insured, with consistent practice.

Stomach Vacuum

This abdominal muscle exercise is not that well known, but effective. This exercise trains the internal abdominal muscles (transversus abdominus), making the abdominal circumference thinner. It even takes little effort to train your stomach through the stomach vacuum. You stand up, for example against a wall. Retract your belly as far as possible. Blow all the air out of your lungs. Expand your chest so that your belly can be retracted further. Hold this for at least 20 seconds. Later you can expand the 20 seconds. Do this initially three times a day.

Toe Touches

Just like the stomach vacuum also effective and simple. You lie flat on the floor and raise your legs (feet towards the ceiling). Keep your legs close above your hips. Now you try to touch the toes with your fingers, while your shoulders get as far from the ground as possible. You can make the exercise harder by holding a weight or by only touching the right and left toe.

L-Sit

Effective, but slightly more complicated than the top one. You put your hands next to you and raise your legs stretched out. This way your body forms an L-shape. Stay in this position for a while. The idea is that you raise yourself, not that you are sitting on something with your back. In the beginning you can place your hands on a small elevation. It takes practice to maintain this. You can still maintain this posture through practice.

Abb roll out

You take a bar with a wheel in your hands (dumbbell or barbell) and sit down on your knees. Then you move your body to feed. At the same time, you also bring your hands forward so that you reach a stretched forward position without touching the ground. And in this way you also move back to the starting position. After regular practice this may have become too easy: then you can try the same from a standing position.

Dumbbell side bench (with weights)

This is for the lateral abdominal muscles. You need one weight for this exercise. Stand with your feet shoulder-width apart. And holds a dumbbell in a hand. Let this hang beside you. And lower it by bending your body to the side of the dumbbell. Then you stand up again and do the same on the other side. Do not do a dumbbell in both hands. This makes the exercise less effective.

Incline sit up

You sit down on a couch and clamp your feet under the roller cushion. Put your hands behind your head or next to it. Do not lift the upper body more than 20 degrees. Slightly curve your back as you rise and emphasize the straight abdominal muscle.