If you want to get rid of his little brioche, no secret: it is necessary first of all to adopt a healthy and balanced diet.
We then put the focus on the targeted exercises to eliminate the extra pounds and display a flat stomach.
- The gluteal balance
With the gluteal balance, we work the abdominals through the sheath, but also the thighs. We start in a sitting position, we raise our feet with our knees closer to the chest. We release our arms to stretch them in front and we maintain the posture as long as possible.
We keep the bust straight. The higher the feet, the more difficult the exercise. One can even try outstretched legs.
In practice: hold the position for 10 seconds. Repeat the exercise 4 times.
- The board
The board is ideal for forging concrete abutments. We put on our elbows and feet, we tighten the abdominals and buttocks , we tilt the pelvis forward, legs stretched and we hold the position.
In practice: hold the position 10 seconds. Repeat the exercise 4 times.
- The footprint
For strong obliques, one works the survey of feet. On the side, one leans, the weight of the body towards the back, on a buttocks. The upper arm stretched vertically must come to touch the feet. We try to keep our legs stretched to increase efficiency.
One raises and one goes down while moving as little as possible the bust.
In practice: perform 4 sets of 10 repetitions.
- The spider board
The spider board works the entire abdominal and posterior chain. We start on our knees and we position ourselves on our hands and feet. We move our hands and feet slightly inwards.
The arms are slightly bent, and we try to bring the body as close as possible to the ground, while being well board. We contract everything and we maintain as long as possible.
In practice: hold the position for 10 seconds, repeat the exercise 4 times.
- The bust statement in balance
This exercise a little difficult, but very effective, works the abdominals and the cladding. We do a bust survey, but instead of keeping our feet on the ground, we take them off.
We start from a sitting position, we take off our feet, we go down the bust and we go back.
In practice: perform 4 sets of 10 repetitions.
- The crunch
With the crunch, we work mostly on the top of the abdominals. When lying down, the legs are bent by bringing the feet towards the buttocks, feet apart shoulder width.
We place our hands behind the head to make a cushion, with elbows well apart. We go up the shoulders gently keeping our nose towards the ceiling and we go down again.
Be careful not to pull on the head to preserve the neck!
In practice: perform 4 sets of 10 repetitions.
- The bust statement
Very effective to work his abs, the psoas and the right of the thigh, the bust statement is practiced lying on his back.
The legs are bent, and very slowly, you climb the bust. Watch out for sudden movements. Exercise is more effective if you do not crush the chest against the knees because you keep the tension in the abdominals.
In practice: perform 4 sets of 10 repetitions
- The basin survey
This exercise works the right and the bottom of the abdominals.
On the back, the legs are stretched vertically. Hands under the buttocks to flatten the lower back to the ground, we raise his legs up by slightly lifting the pelvis. The goal is to stay straight in the legs. Be careful to avoid shocks from the back.
In practice: perform 4 sets of 10 repetitions.
- The bust with scissors
The scissor bust statement requires coordination. We work the right abdominals and the top of the thighs.
Lying on your back, you have to bring one leg toward you, and raise the bust at the same time. Shoulders and shoulder blades come off. We try to keep the leg stretched for more efficiency.
In practice: perform 4 sets of 10 repetitions.
- The pond survey with twist
Very effective exercise to work the lower abdominals and small obliques: the pelvis with twist.
In place on the back, one raises his legs vertically. We place our hands under the buttocks so as not to dig our back or to the back. We raise his pelvis, we rock on one side, we come back to the center and we rest. And on the other side. One makes sure to keep one's knees almost above the pool.
In practice: perform 4 sets of 10 repetitions.
