Do you suffer from belly fat?
Do you want to improve your posture and stand correctly?
Do you suffer from imbalance?
Do you improve persistent lower back pain?
Do you find it difficult to exercise or even do daily work?
Here are the most important exercises and steps to get a flat, tight stomach:

First: Let’s learn about the importance of core muscles

Persistence in core exercises will ensure that you:

• Make a difference and reduce fat in the abdomen and flanks.
• Having a strong core helps to straighten the figure and maintain the stability of the body during exercises or even during daily activities. Also, a weak ball immediately increases the risk of muscular injuries, in addition to lower back pain and poor posture.
• Organs are an important part of the body’s functions, and strong balls can help keep some of the body’s organs safe, such as the liver, spleen, The kidneys and other organs located directly under the abdominal wall. The more powerful the core, the better.
• Core is one of the basic movements that you make throughout your day. So, the stronger his strength, the easier it will be for you to perform daily movements and activities, such as picking up something off the ground, standing for a while, or even doing housework.
• If you want to get rid of lower back pain, It has been proven that the strong core helps to improve the quality of life, as it contributes to reducing any pain, supports the lower back, and strengthens the spine.

Experts also say that anyone would benefit from stronger core muscles and should include strength training in their workout routines.

winfried pantzer said, He is a physician who specializes in sports medicine and injury prevention: “The torso is basically the fulcrum of all movements.”

Carsten Müller, a sports scientist, stated: The stem is the mediator, movements center, He added that the sporting activity puts effort on the torso, as is the case with walking. Or even simply sit down.

“The forces not only collapse but also put great stress on the spine and ligaments,” Mueller said. Most back pain is caused by the back muscles being too weak.

Mueller added that core-strengthening exercises are “virtually important for any sport. as well as the requirements of daily life.

However, Banzer stresses that it is not about building muscle mass. He added, “The six-pack of the abdominal muscles is not a stabilizing factor in the torso. What you don’t need are abs exercises.

Secondly: What are the important core muscles in the body?

What are the core muscles?

When talking about the trunk muscles, most people think of them as the front muscles located in the abdominal area. but that is not true, What is the ball or the middle area or the core of the body?

The ball muscles are divided into the front ball muscles and the back ball muscles.

Thirdly: If you want to get strong core muscles, These exercises are all you need:

core exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

FIRST: Elliptical Bike

We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, It helps burn fat accumulated throughout the body.

Continue the exercise for 8 minutes.

SECOND: Back Hyperextension

How do I do a back extension?

• Prepare on the stretch machine with your feet and torso almost perpendicular to your legs at a 45-degree angle.
• Begin with your arms crossed by flexing your core muscles.
• Finish your body in a straight line.

Repeat this exercise 12 times for 3 rounds

Common mistakes of this exercise:

• Do not icrease the weight: Excess weight leads to not straightening the back, moving the elbow and performing the exercise in the wrong way. Perfect your technique first before adding weight.

THIRD: Plank

It is an exercise performed through a certain basic position that depends on lying on the abdomen so that it is raised from the ground, Leaning on the palms of the hands with the use of the forearms, And toes to lift the body from the ground.

But provided that the body is completely straight with tension of the abdominal, back and leg muscles, To avoid any pain that can result from the wrong anchor on the forearms and feet.

How do I do plank?

Start lying on your stomach with your forearms underneath, Keep your elbows just down your shoulders and your palms down. Use the abdominal and torso muscles to rise on your toes while keeping your legs and abdomen off the floor. Press your legs and butt muscles until your body stays in a straight line

How long should the workout be?

The ideal duration for plank exercise is at least 30 seconds. Also, the longer the duration, the more successful the exercise.

Common mistakes

FOURTH: Single leg raise with reverse plank | Single Leg Reverse Plank

This exercise strengthens the entire back of the body, It focuses on the back muscles of the hands, legs and full back muscles.

How do I do a reverse plank?

• start by sitting on the floor with legs stretched forward, Then put the palms of the hands on the floor.
• Lift the body and settle on the palms of the hands and heels, Make sure your wrists are placed just below the shoulders.
• Raise your leg alternately

Repeat this exercise 12 times for 3 rounds

Common mistakes of this exercise:

• Do not tilt your head forward or backward. Keep your head and neck in line with your torso to avoid neck strain.

FIFTH: Bosu Ball Plank

How do I do a Buso plank?

• Place the Bosu ball on the floor with the hard end facing you.
• Hold the handles on both ends of the posso ball with your hands.
• Take a plank position, taking care to tighten the abdominal and buttocks muscles.

Exercise 20 to 40 seconds for 3 rounds

Common mistakes of this exercise:

• Allow the body to relax, Instead of the body and abdomen remaining tight.
• Placing hands very close to each other, This forms instability and imbalance in the shoulder joints.

Don’t forget the importance of eating a protein-rich meal after your workout!