A 9-minute workout a day for a flat stomach and a slim waist

To get a flat belly is one of the most common goals among
women. But, there are times when no matter how much exercise we
do, we do not achieve our goals.

For this reason, we are going to give you in today’s article
the keys to reach your goal with a workout of only 9 minutes a

Before starting with the exercises, remember that eating a
balanced diet rich in fruits and vegetables is essential to
achieve a flat stomach.

Therefore, eliminate refined sugars and ultra-processed
products from your daily routine and focus on eating whole
foods and, if possible, organic.

Below you will find 5 simple exercises and only 9 minutes to
get a flat belly.

1- Stomach vacuum

This exercise should be done on an empty stomach.

Starting position: lie on your back, legs flexed, arms
stretched on both sides of the body.

Inhale through your nose very deeply, hold for 15 seconds and
exhale through your mouth releasing the air from your lungs.
Gradually increase the number of seconds you hold your breath
until you reach one minute and repeat 3 to 5 times.

This exercise is not recommended for people suffering from
asthma, spinal hernia or heart disease.

2- Bend forward and backward

Starting position: stand with your feet shoulder width apart.

Lean your trunk forward as if you want to touch the floor, keep
your legs straight and touch it if you can. Stay as long as
possible, return to the starting position and lean your trunk
backwards while keeping your hands on your waist. You should
feel your waist muscles stretch. Repeat 15 to 20 times.

This exercise will be very useful for those who have problems
in the lumbar region of the back, chronic headaches or
increased intracranial pressure.

3- Abdominal crunches

Starting position: lie down on the floor and bend your knees

The main characteristic of this exercise is speed. Lift your
upper body and quickly return to the starting position. Make
sure that your abdominal muscles do not relax during the
exercise. Perform 3 sets of 12 to 15 repetitions.

This exercise is not recommended for those with any type of
gastritis, rheumatism or gallbladder disease. In addition, it
should be performed carefully by those who have respiratory
and/or cardiovascular system problems.

4- Plank

Starting position: lie on your stomach, place your toes on the
floor and raise your trunk on your forearms.

Keep your back and legs straight without arching. Hold in this
position for at least 30 seconds and repeat 2 or 3 times. You
can alternate the type of plank and do some side plank.

You should not perform this exercise if you gave birth by
cesarean section less than 6 months ago, if you have problems
with tendons, inflammation of internal organs or problems with
the heart and blood vessels.

5- Lateral stretch

Starting position: stand with your feet 30 to 35cm apart and
your hands on your hips.

Slightly bend your body to the right and stretch your right arm
to the same side or both forwards. Stay in this position for
eight seconds. Make sure not to lean forward or backward, only
to one side. Return to the starting position and repeat to the
left side. Do about 5 repetitions on each side and remember to
keep your abs tight throughout the exercise.

You should be careful with stretching if you have high blood
pressure, joint problems or inflammation of internal organs.

If your main concern is to get a flat stomach, these are the 5
exercises you should do every day to achieve it.

Read – 11 Best exercises to lose
hanging lower belly fat at home

Share this great workout with all your friends!

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