Flat stomach exercises. On your knees.

by Ana
(Mexico)

These 2 exercises will help strengthen the abdomen and are in a posture that defies gravity, that is, with your stomach "looking down" as set to "crawl" so that your muscles do more effort.

TIP: Keep your elbows relaxed (without blocking).

1. Exercise in a position to crawl or abdominal sink.

This exercise promotes the good posture and makes the stomach appear flatter, reducing the abdominal muscles. It is important to make your abdomen enter using your abdominal muscles but without arching the spine.

Stand in crawling position, with arms perpendicular to the floor but at the height of your shoulders and aligned. Bend elbows slightly and keep your knees aligned with your hips. Also align the head with the rest of the body without hanging or lifting.

Put your eyes toward the floor.

Relax your abdominal muscles and then get the belly button inward.

Contract the muscles, count to 10 and gradually return to the starting position. Breathe slowly and steadily during the exercise.

2. In position for Push-ups in cash or "half lizard.

This exercise strengthens the muscles that cross the inner transverse abdomen. If you support your knees on the floor, the position is easier and more convenient than the traditional bending "lizard" that you may do when you have more strength especially in the shoulders.

TIP: We recommend that you place yourself on a surface that cushions your knees, for example on a Pilates or yoga mat or a thin blanket, only ensure that it will not slip off, putting it on a surface such as carpet.

To start the exercise, lay down the floor on the mat and with your face down. Your knees should be touching the mat.

Gently use your arms to get up and keep the support with the help of your hands on the mat and your knees too. Lift your feet off the ground and hold them together. Your hands should be lined up to your shoulders and your fingers facing forward.

Keep your elbows slightly bent (not blocked) and align your head with the body while keeping your feet together. Your shoulder blades should be back and you must avoid to sink toward the center or lift your buttocks.

In short, your body must have an angle of 45° between the floor and your knees, producing a triangle shape.

In this position, count to 10 by tightening the abdominal muscles and breathe regularly throughout the exercise.

TIP: Don't perform this exercise if you have an injury of your shoulders, and if you notice a muscle tension of your back, separate your knees a little to relieve the tension.

You may visit the page: to know how to breath correctly for this exercise or others.