Do you want to get rid of the rumen and get a flat stomach but do not have time to register in a gym?

You no longer have an excuse, here we have prepared for you five exercises that will give you a flat stomach while you are at home.

The belly fat, whose scientific name is abdominal fat, is a health problem, and according to German therapeutic nutritionist Matthias Riedl, abdominal fat has an "agitated" metabolism, as hundreds of harmful substances are excreted, which cause inflammatory processes.

He added that toxic complexes could develop in the liver, and in the worst case, liver failure could occur.

German Professor Matthias Blohr said that when abdominal fat is associated with high blood pressure, high blood sugar and blood fats, doctors call this condition "metabolic syndrome".

He added that the combination of three of these four factors raises the risk of a life-threatening heart attack or stroke.

There are four tips to get rid of the rumen, and they are:

1- Weight loss.

2- Eat a healthy diet that includes more fresh vegetables and fruits and whole grain products.

3- Limit fat, sugar, salt, fast food and prepared foods.

4- Doing sports.

Our talk today will be about exercising, and we offer you five great exercises that do not need equipment to get a flat stomach, according to a report on the Power of positivity website.

We confirm here that this information and advice is general, and it is for guidance only, and before practicing any exercise, refer to your doctor or a specialist sports coach, so that you are sure that the exercises are suitable for you and perform them in the correct manner that does not cause you any harm.

The exercise recommended by a doctor or professional may be different from the video or instructions mentioned.

And for exercises, use a firm, non-slip floor, or a yoga mat.

1- Dead Bug

Lie on your back and extend your arms straight in front of your chest, bend your knees slightly as you move your leg forward as if you were pushing with your foot.

Move your right arm toward the ground, then move your left leg forward, and alternately, like a dying insect!

2- Scissors

Lie on your back, bend your knees slightly and raise your legs, then alternately move them like a scissor movement.

3- Bent-Leg Jackknife

Lie on your back, join your arms to your head, raise your torso and then pull your legs alternately.

4- Straight-Leg Pilates Hundreds

Lie on your back, then raise your hips and legs, and lift your head, shoulders, and front of your back together.

5- Plank Exercises

Lift your body on your forearms and feet, parallel to the ground.

Then you can do various movements, such as moving your feet in and out.

You can also lean on one side, then make various movements.

Additional tips

The report in the "Power of Positive" website also said that eating protein is the key to building muscle and getting rid of harmful fats. When you eat good fats such as salmon, tuna, steak, chicken and turkey, this helps keep blood sugar levels under control and stimulates the metabolism. .

The site also recommends eating fruits and vegetables.

Conversely, you should make sure to avoid processed and sugary foods, as eating these types of foods can ruin all of your exercise.

It is also recommended to control stress, as stress increases hormones such as cortisol in the body, making the metabolism slow.

Also, stress can lead to weight gain because you often eat to feel better, but it is just a temporary false feeling, and after you devour a large piece of candy, you will have a new problem, which is extra pounds of weight.

If stress is a major problem in your life, consult a psychiatrist.