Here’s how often do you need to do the tummy tummy for the flatter belly
Flat belly is often motivation when we start exercising, but it is important to know that it does not lead to one direction not only – a number of elements should be taken into account.
How often do you do tummy tucks?
Forget « torture » daily – your muscles also need recovery. For optimal results, it is enough to do tummy tummy three to four times a week, with a day to two breaks between training. It is in those days that the muscles are strengthened and shaped, so do not skip the regeneration phase.
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Motivation to exercise
The combination is the key
The abdomen will tone the muscles, but you will not get a flatter belly if you do not devote yourself to cardio activities such as running, fast walking, cycling or hiit training. In addition, nutrition plays a big role – reduced intake of sugar and refined carbohydrates, with multiple proteins and fibers, helps to remove fat that covers the abdominal muscles.
How much repetition is enough?
For most recreationalists, 2 to 3 series of 12 to 15 repetitions are sufficient. Beginners can start with smaller numbers and gradually increase. If you are already more experienced, you can introduce an extra load – a light dumbbell or a medical ball – or increase the number of repetitions.
Proper form protects the spine
In abdomen, the form is more important than the amount. The wrong performance may result in neck or lower back pain. Here’s the steps to perform them properly:
- Lie on your back, bend your knees at an angle of 90 degrees, feet straight to the floor.
- Lightly rest your hands behind your head (without pulling the neck).
- Activate the abdominal muscles and lift the top of the hull toward the knees.
- Get down controlled, without relaxation.
- Breathe properly: inhale when lowering, exhale when lift.
Avoid:
– jerks and sudden movements
– Withdrawal of neck
– Total relaxation of the back when lowering.
Variations that bring results
For even abdominal activation, include other versions of the tummy in your routine:
- Oblique abdomen – to activate the side muscles of the trunk
- Abdominals with leg raising – they specifically act on the lower abdomen
- Plank abdominals – strengthen Core, improve posture and stability
Keep in mind – a powerful Core is not only important for its appearance, but also because of the health of the spine, the better posture and stability of the whole body. The tummy is just one part of the puzzle. Connect them to functional exercises, balanced diet and regular exercise and the results will come – not only visible, but also long -term useful.
