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5 Strength Training Moves for a Flat Stomach

Fitday Editor

Strength training is the key to a flat stomach. That's because you need to do more than just crunches and sit-ups to get the flat stomach that you're looking for. Instead, you need to focus on different strength training techniques to help you get the best results.

How Strength Training Helps You Get a Flat Stomach

Getting a flat stomach takes more than just adding muscle. For starters, if you want a flat stomach, you'll need to start dieting right away. The key is to take in less calories everyday than you burn working out. That deficiency in calories is what helps burn fat. Burning fat helps you get a flat stomach, because even if you have strong abdominal muscles, fat can lay on top of the muscle. This will not make your stomach appear flat.

Once you've started a diet, start doing aerobic exercise between three and five times every week and start strength training two to three times per week. Both of these approaches will help you burn fat quickly, and you'll begin to lose weight from different parts of your body. Once you've done these three things, it's time to use strength training to tighten up the muscles that surround your stomach. This will help you achieve a flat stomach. Here are 5 strength training moves that will lead you to a flat stomach:

1. Bicycle Maneuver

To complete the bicycle manuveur, lie down, keep your back straight and place your hands on the side of your head. Next, take your knees up and make a motion with your legs as if you are riding a bicycle. Once you can do that comfortably, take your left elbow and touch your right knee. Repeat with your right elbow and your left knee. Relax and remember to breathe throughout the process.

2. Reverse Crunch

Again, lie flat on your back and either place your hands beside your head again or put them at your sides. Cross your feet at your ankles and pick them up off the ground until your knees form a 90-degree angle. Then, press your back against the floor and contract your abdominal muscles. As you contract them, exhale and then return to the original position.

3. Captain's Chair

Using a machine that's designed for this purpose, grip the handles and press your back against the pad. Pull your legs upwards towards your body, and press your knees into your chest. Go slowly as you do this to get the maximum impact. Return your legs downwards and repeat.

4. Vertical Leg Crunch

Lie down flat on your back. Use your hands and place them behind your head for support. Cross your legs at the ankles and lift them directly up in the air. Then, lift your body up towards your knees. This will contract your abdominal muscles. Exhale during your contraction upwards and inhale as you return to the original position.

5. Crunch on Exercise Ball

Sit on the exercise ball and keep your feet flat on the ground. Lie back on the exercise ball and keep your thighs and torso parallel to the ground. Contract your abs by raising your torso up and exhaling. Inhale as you return back to the original position. If you need help staying stable on the ball, make your feet wider on the ground.

These exercises, in addition to a healthy diet, aerobic exercise and strength training, can all give you a flatter stomach. It won't be easy, but you can do it. Use strength training to help improve the muscles surrounding your stomach, and you'll be in better shape in no time.

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