1 exercise to help you get a flat tummy in 1 month

Everyone who goes to the gym dreams that in a few months his stomach will become abs of steel. However, time passes, the fat on the abdomen disappears thanks to exercise and diet, but the desired is still not achieved.

The “fold” exercise is better than any other to train the abdominal muscles. Of course, it is difficult to call it very simple, but the result is worth it.

Follow the “fold” exercise, which is part of the training program of military and professional athletes around the world.

Fold exercise technique

HIIT Workout

When doing the “fold”, all the abs are used, with the rectus muscle being the most active and forming the well-known cubes. The obliques are slightly less engaged, but this is sufficient to achieve the desired result. Additionally, the “fold” also activates the quadriceps femoris muscle simultaneously.

HIIT Workout

  • Lie on the floor, press your buttocks against the floor, place your heels on the floor and bend your knees slightly. Extend your arms behind your head.
  • Tense your abdominal muscles.
  • As you inhale, lift your legs as you lift your torso. Do not keep your back straight – this not only reduces the effectiveness of the exercise, but also damages your spine, so curve it as you rise.
  • Keep your legs bent at the knees – this will take unnecessary stress off your lumbar spine.
  • Extend your fingertips to your feet, contracting your abdominal muscles.
  • Hold for a second. Try to keep only the buttocks as a support for the whole body.
  • Exhale and return to starting position.
  • Repeat as many times as necessary.

Ideally, the “fold” should be performed in 3-4 sets of 15 repetitions. However, you can start with a single set and gradually increase the number of sets.

If you find it difficult to perform the fold exercise because of poor physical fitness, try performing the exercise alternately with each leg and arm, connecting the right leg to the left arm and conversely.

Keep reading: The exercise that burns more abdominal fat in 5 minutes than 100 classic sit-ups

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