Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with strict diets, ruining their health.The most problematic area is the stomach, especially for women after childbirth.The process of depositing fat in this area happens much faster than getting rid of it.But to achieve success, it is enough to correctly perform a suitable set of home exercises that will remove fat and make your stomach flat.
For training you will need a mat and loose sports clothes.Use your favorite music to add rhythm and lift your spirits.
A complex of exercises for a flat stomach
EXERCISE 1: TWIST
Lie on the mat, on your back, bend your legs at the knee joints, the feet are firmly pressed to the floor.Clasp your hands and place them on the back of your head.Now slowly raise the upper body to the level of the shoulder blades and lower it smoothly.
In this case, it is recommended to observe the rhythm of breathing: rise when inhaling, fall when exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LIFTING TERMINALS FROM LEG
This task will be the reverse of the previous one.Stay in the same position, put your hands behind your head.Lift your legs and pull them with your knees to your chest so that your thighs are parallel to the floor.First inhale as you lift, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSS LEG RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternatively, lift your right lower limb, bent at the knee, and pull it towards the elbow joint of the left arm.Then switch limbs.The rhythm of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LIFT LIFTS FROM A LYING POSITION
Lie on your back, arms above your head, legs straight.Then simultaneously lift your upper and lower limbs up, trying to reach the tips of your toes with your hands.This is an excellent task for removing belly fat and pumping up the stomach.
EXERCISE 5: BOARD
Put your hands on your elbows and forearms, rest your toes on the floor, lower your head, otherwise your neck will quickly become overloaded.Stay in this position for as long as you can.Then roll onto your side, resting on one forearm and the side of your leg.Then change the position.With each session, increase the time in this position.
EXERCISE 6: LOAD BENDS
We stand up straight, put our feet at shoulder level, take a dumbbell in our hand, if you don't have one, you can replace them with water bottles.Raise it above your head with straight arms and bend smoothly to the left and right while remaining for a few seconds in this extended inclined position;you should feel tension in the lateral abdominal muscles.Make ten to fifteen turns in each direction;
EXERCISE 7: SEATED BUTTON RAISES
For this activity you will need a chair with a back.Sit up straight, place your palms on the seat of the chair and bring your knees up to your chest.Freeze in this pose for a while, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM A LYING POSITION
Lie on an exercise mat, stretch your arms above your head.Then lift your legs and upper torso at the same time.The shape of the body position should be in the form of a tick.This pumping is done in a peculiar rhythm, not very fast, but not slow either.Perform ten times in two approaches.So that your abdominal area does not hurt after training, after completing this task, lie on your stomach, stretch your arms forward and also raise your legs and torso at the same time, trying to stretch your body as much as possible.
EXERCISE 9: SEATED BUTTON RAISES
Sit on the mat, support your hands behind your back, close your legs, raise your legs straight up and hold in this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USING THE HULA HOP
The hoop is a great helper to create a thin, beautiful waist at home.Keep in mind that to perform hula hoop exercises, you need to wear thick clothes if you do not want bruises on your figure after training.
How to increase the effectiveness of exercise
RULE #1
Before you start losing weight in the abdominal area, you need to understand the reason for excess fat accumulation in this particular part of the body.Because first of all you need to influence the cause, otherwise the effect achieved will be short-lived.The most common causes: a diet with excess carbohydrates and fats, lack of physical activity, slow metabolism, pregnancy and childbirth.
First, you should review your diet and try to eat more protein foods - chicken breast, eggs, beef, low-fat cottage cheese.The body needs fiber - why should we eat more fresh vegetables and fruits.It is preferable to eat on schedule: small portions every 2 hours.Another indispensable element in losing weight is water.You should drink at least 2 liters of water a day to improve the body's metabolism and speed up weight loss.No fast food or junk snacks.
RULE #2
Move more and we are not talking about special gymnastics or training in the gym.Time spent at home or at work should include periods of high physical activity: take the stairs instead of using the elevator;clean your apartment more often;don't be lazy to go to the next office in the office to hand over the documents personally instead of handing them over to someone else.
Many people have one excuse: I don't have time, I'm always at work.You can also find an outlet here - you can walk a few stops to and from work, it will give you a boost of energy and improve your mood.
RULE #3
Usually, girls who train at home neglect the warm-up of the whole body, starting immediately with muscle training.This is wrong!You need to warm up and tone your entire body for weight loss to be effective.Five to ten minutes will be enough for this.You can replace this warm-up with light jogging, swimming in a pool or dancing.
RULE #4
Do not give in to the illusion that a flat stomach will appear after just a few sessions.You should not only try and believe in yourself, but also be patient enough when it comes to losing weight.
It is enough to do only forty minutes a day and not exhaust yourself with two-hour training sessions, but you must do this regularly and without missing a beat.
All abdominal exercises should be performed not for speed, but for quality.If you do everything at a fast pace, you can only get sprains and pain.You need to gradually stretch the muscles - the slower, the greater the effect.The number of performed tasks and approaches increases as the days go by, as the muscles get used to the same load.
To believe in yourself, keep a diary and measure your waist every three days to enjoy your success.
RULE #5
You should do exercises in the morning, before breakfast;if not obtained at the beginning of the day, then at least two to three hours after eating.Don't cling to simple tasks;the more complex, the more effective.
RULE #6
It is better to exercise at the same time, preferably every day.In extreme cases, three to four classes a week will be enough.Do tasks until your muscles are numb and tired.And, of course, do not forget about the diet and drinking regime.
The main thing is to believe in yourself, have an emotional attitude and remember that this is not an instant process and requires effort and time.
Contraindications
- Pregnancy period - because during this unusual period in a woman's life, you cannot do exercises on the abdominal muscles, because because of this the uterus can become toned and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication for weight loss and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathology of the musculoskeletal system.
- Recovery period after surgical interventions, severe infectious diseases.At this time, the body needs additional support, but not weight loss.