Content

• To step
• Method 1 of 5: The Russian Twist
• Method 2 of 5: The Seated V-Up
• Method 3 of 5: De Luchtfiets
• Method 4 of 5: The Side Bridge
• Method 5 of 5: The Hip Lift
• Tips
• Warnings
• Necessities

Excess skin and skin around your stomach can bring down your self-image. Fortunately, there are more exercises you can do to tone your stomach. Here are some simple exercises you can try.

To step

Method 1 of 5: The Russian Twist

1. Sit on the floor and bend your knees. Your butt should be flat on the floor, your knees should be bent, and your feet should be together.
   • Your legs may be slightly spread during this exercise, but keep your feet together. Do not spread your legs wider than necessary to perform each twist.
   • Keep your chin up and your neck and head in line with your spine. Keep your abs tight and don't lean back. stay partially upright.
2. Rotate your torso to one side as far as possible. Twist your body straight, extend your arms out in front of your torso as you initiate the twist. Hold this tension for two seconds.
   • Twist as far as you can until you reach the ultimate tension point. Or turn as far as you can safely without hurting your muscles.
   • Keep your hands together as you extend your arms.
   • Maintain slow, rhythmic breathing during the twist.
   • Allow your knees to spread naturally as you twist, but keep your feet together at all times.
3. Rotate your torso the other way. Within ten seconds, gently turn your upper body to the left. Keep your feet together and your arms in front of you. Hold this position for two seconds.
   • Your knees may spread slightly when you initiate the turn.
   • Maintain slow, rhythmic breathing during the twist.
4. Repeat this exercise without taking a break. Do three reps. Take ten seconds to rotate your torso, and hold the position for two seconds when you've reached the ultimate point of tension.
   • Throughout the exercise, keep your arms straight, palms together, and feet together.
   • Don't take a break between twists.
   • This exercise works the flat abs on the sides of your torso.

Method 2 of 5: The Seated V-Up

1. Sit on the floor and support your upper body with your palms. Sit on the floor with your palms down, just behind you. Your elbows should be slightly bent, and your fingertips should point toward your body.
   • Keep your knees together and extend your legs straight. Try to gently lift your heels 5cm off the floor.
   • Lean back slightly and partially support your upper body with your palms.
   • This exercise is not recommended for people with back problems.
2. Draw your knees to your chest. Bend your knees towards your chest for ten seconds. Hold this position for two seconds.
   • Breathe calmly and rhythmically as you raise your legs and hold the position.
   • Bend your knees until they reach the ultimate stress point, or as far as you can safely without hurting or hurting the muscles. Your muscles should feel tense, but you shouldn't feel a sharp pain.
3. Return to the starting position. Over a period of 10 seconds, extend your legs again so that they are back to their original starting position
   • Keep knees together and heels about 5cm above the ground.
   • Breathe calmly and rhythmically during this exercise.
   • Keep your abs tight.
4. Repeat this exercise three times without taking a break. Pull your knees up, hold the position, and return to the starting position. Do this three times without taking a break in between.
   • These exercises work the oblique muscles and thigh muscles.

Method 3 of 5: De Luchtfiets

1. Lie on your back. Put your hands under your head and lift your knees.
   • Bend your elbows. Your arms will initially be on the floor, but this will change as the exercise progresses.
   • Make sure your hands are under your head and not under your neck.
   • Keep your feet together. Also, keep your knees slightly together, but don't over-tighten them.
2. Turn your shoulders up. Turn your shoulders up slightly so that they are just above the floor.
   • Keep your hands still under your head, and keep your elbows bent.
   • Breathe calmly and rhythmically.
   • You will have to use your abs to make this turn.
3. In the meantime, draw your right elbow to your left knee. If you can move up, move your right elbow to your left knee until they touch. Hold this for two, three seconds.
   • If you feel that your muscles are exceeding the limit of tension, stop; bring your elbow as close to your knee as possible without hurting yourself.
   • Keep breathing calmly and rhythmically.
   • Your torso may twitch something as you move your elbow toward your knee.
4. Switch to your left elbow and right knee. Over a period of about ten seconds, return your right elbow to its original position, and move your left elbow to your right knee. Hold that position for two, three seconds.
   • Bring your left elbow as close to your right knee as you can without hurting yourself.
   • Breathe calmly and rhythmically.
5. Repeat. Ideally, you should repeat this exercise 15 to 20 times for maximum return, but it may take a while before you can sustain it.
   • If possible, take a minute break between every five repetitions.

Method 4 of 5: The Side Bridge

1. Lie on your side. Lie flat on your right side, and extend your right arm above you - put your arm flat on the floor. Keep your legs together and extend them straight under your torso.
   • Your left arm should rest on your left side while you work on your right side.
2. Raise your torso. Pull your right arm in toward your body, relying on your elbow and forearm to lift your body. Hold this position for as long as possible.
   • Your torso and legs should take on a straight, upward shape.
   • Breathe calmly and rhythmically while holding this position.
3. Repeat. Rest for a minute or two after you've done the exercise, then repeat on your right side three to five more times.
4. Switch sides and repeat. Lie on your left side and extend your left arm above you. Bring your left arm in and rest the weight of your torso on your left elbow and forearm. Hold this position for as long as possible.
   • Repeat this three to five more times, taking a rest in between.
   • With this exercise you train your (oblique) abdominal muscles.

Method 5 of 5: The Hip Lift

1. Lie on your back. Place your arms flat on the floor at your sides. Let the palm face up.
   • Keep your legs together, both knees and feet. Although your legs are now on the floor, they will not do the entire exercise.
2. Lift your legs into the air. Gently lift your legs up in the air so that they point towards the ceiling. Your legs should be perpendicular to your torso.
   • Your feet should be perpendicular to your legs and parallel to your torso.
   • You should bend your knees slightly, but keep your legs straight. Don't jam your knees.
   • Keep your arms at your sides.
3. Gradually lift your hips off the floor. Pull your belly button towards your spine, lifting your hips far from the floor without hurting yourself. Hold this position for a few seconds.
   • Breathe calmly and rhythmically during this exercise. Don't hold your breath.
   • Your hips and butt should be about 5-10cm off the floor.
   • Keep your legs elevated as you lift your hips off the floor.
4. Lower yourself back down. Gently bring your hips back to the floor until your entire torso is flat again.
   • Keep your legs in the air as you lower yourself down. Keep your arms at your sides as well.
   • Continue to breathe calmly and rhythmically as you lower yourself.
5. Repeat. For maximum efficiency, you should repeat this exercise ten to twelve times, rest for a minute, and then do another ten, twelve repetitions.
   • This exercise strengthens the lower abs.

Tips

• Know that these exercises will tone your stomach, but exercise alone is not enough to stay slim. A well-balanced diet is another essential factor.
• If you have excess skin after surgery, these exercises may not be enough to tighten the skin on your abdomen. Ask your doctor or a plastic surgeon how to get rid of that excess skin.

Warnings

• Talk to your doctor if you have any health problems that can affect the way your body responds to exercise. If you have a heart problem, trouble breathing, back pain, or neck pain, ask your doctor about how to tighten the abdomen without making these conditions worse.

Necessities

• A yoga mat