{"id":827,"date":"2025-06-24T03:55:43","date_gmt":"2025-06-24T03:55:43","guid":{"rendered":"https:\/\/004.moncollegejournalists.org\/?page_id=827"},"modified":"2025-07-04T13:20:29","modified_gmt":"2025-07-04T13:20:29","slug":"flat-stomach","status":"publish","type":"page","link":"https:\/\/004.moncollegejournalists.org\/index.php\/flat-stomach\/","title":{"rendered":"flat stomach"},"content":{"rendered":"\t\t
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Exercise tips for beginner<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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EXPLORE EXERIENCE FOR FLAT STOMACH\u00a0<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Source: Eteamq<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Abdominal Crunch<\/h3>

Exercises that target the abdominals and strengthen the core prepare you for tougher full body bodyweight exercise. They also help you perform the moves for longer. If you are still developing core strength, try the exercise options into 20-minute workout. To perform a basic abdominal crunch, lie on your back with your knees bent and feet flat on the floor, maintaining a neutral spine, Place your fingertips on each of your head, just behind your ears. Curl slowly so both your shoulders lift off the floor a few inches, hold for 2 seconds and slowly return to the starting positions.<\/p>

Don\u2019t tuck your chin to your chest; keep your head up, and don\u2019t pull on your neck. Repeat the crouches for up to 2 minutes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Bicycle Crunches<\/strong><\/h4>

The bicycle crunch id an effective ab exercise. working not only the upper ab muscles, but also the deep abs and the obliques, or the ab muscled found on the obliques, or the ab muscles found on the sides of your torso. lie flat on the floor on a yoga mat, rug, or towel with your lower back pressed to the ground and knees bent. your feet should be on the floor and your hands are behind your head.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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source:the healthy bady<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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source:mystyle myanmar<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Mountain Climber<\/h3>

Mountain Climber also known as running planks, target the whole body. Start on your hands and knees, a and get into a sprinter’s start position.<\/p>

Keep your hand on the ground and push off with the balls of your feet so you alternately lift each knee to your chest similar to running in place for up 2 minutes. Keep your spine neutral, not arched.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Heel Touches<\/strong><\/h4>

lay down with your back on the ground and your knees bent and pointed towards the ceiling with your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right hand down to your right foot and then back up. Then do the same thing with your left hand.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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source:sports Send<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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source:jacqueline Scott<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Crunch<\/h3>

Lie on your back on the top of an exercise mat. Raise your leg up and keep your hand behind your head. life your shoulder blades off the mat with smooth, controlled motion. lower yourself back down with a slow, steady motion.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Plank or Knee plank<\/strong><\/h4>

Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins and knees will remain on the ground.<\/p>

Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the staring position<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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source:vissco<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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source:wavehuggers<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Superman<\/h4>
  1. Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you.<\/li>
  2. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously.<\/li>
  3. Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you\u2019re Superman flying in the air.<\/li>
  4. Hold this position for 2\u20133 seconds. Be sure you\u2019re breathing the entire time.<\/li>
  5. Lower your arms, legs, and belly back to the floor. Repeat this exercise for 2\u20133 sets of 8\u201312 reps.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    Exercise tips for beginner EXPLORE EXERIENCE FOR FLAT STOMACH\u00a0 Source: Eteamq Abdominal Crunch Exercises that target the abdominals and strengthen […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_eb_attr":"","site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-827","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/pages\/827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/comments?post=827"}],"version-history":[{"count":55,"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/pages\/827\/revisions"}],"predecessor-version":[{"id":1659,"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/pages\/827\/revisions\/1659"}],"wp:attachment":[{"href":"https:\/\/004.moncollegejournalists.org\/index.php\/wp-json\/wp\/v2\/media?parent=827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}