Five exercises to have a flat and strong belly

 
We try a lot of belly exercises without any results, so what do you think about exercise to have a flat and strong belly.

Start with the following five exercises to burn fat as fast as humanly possible.

1- Superwoman  :

 

This exercise works the muscles of the lower back.

Lie flat on your stomach with arms and legs extended flat on floor. Lift both legs and arms a few inches off the floor; hold 5 seconds and lower. Repeat 10–15 times.

2- Squats With Lateral Shoulder Raises :

 

This exercise works the muscles of the legs, buttocks, shoulders.

Holding a 5- or 7-pound dumbbell in each hand, stand with feet a little wider than hip-width apart and toes pointed outward slightly; knees should be slightly flexed and back should be flat. Focus on a spot on the wall that's 45 degrees above eye level.

3- Bicycle :

This exercise works the abdominal muscles.

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest (top illustration). Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee (bottom illustration). Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion. Complete 8 to 12 full reps.

4- Bent-Over Row :

This exercise works on the mid-back triple and muscle heads.

Holding a 3-, 5-, or 8-pound dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Lean forward from your hips, not your waist, keeping your back flat; dumbbells should be in front of your knees.

Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together until dumbbells touch your abdomen. Lower the dumbbells slowly, then repeat 10–12 times.

5- Pilates Push-Up :

This exercise works the chest muscles and triceps muscle.

Lie on the floor and get in a classic push-up position-hands under your shoulders and legs straight behind you. Keeping your head in line with your spine and looking down at the floor, lift your right leg about 6 inches off the floor.

Do 6–10 push-ups in this tripod position. Then lower foot to the ground, and lower to your knees to rest. Resume classic push-up position, this time elevating left leg while doing the move; do 6–10 reps.