Every day, thousands of women sweat in the gym, trying to achieve their ideal figure.Many people exhaust themselves with a strict diet, damaging their health.The most problematic area is the stomach, especially in women after giving birth.The process of deposition of adipose tissue in this area occurs much faster than its elimination.But to be successful, you just need to correctly perform a suitable set of home exercises that will remove fat and make your belly flat.
To train, you will need a mat and loose sportswear.Use your favorite music to add rhythm and improve your mood.
A set of exercises for a flat stomach
EXERCISE 1: TWIST
Lie on the mat, on your back, bend your legs at the knees, feet pressed firmly to the floor.Bring your hands together and place them behind your head.Now slowly lift your upper body to the level of your shoulder blades and gently lower it.
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: LEGGING INCREASES FROM A LYING POSITION
This task will be the reverse of the previous one.Remain in the same state, place your hands behind your head.Raise your legs and pull them with your knees towards your chest so that your thighs are parallel to the floor.First, inhale, while lifting, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSS LEG RAISES
Lie on your back on the mat, with your legs straight and your hands behind your head.Alternatively, lift the right lower limb, bent at the knee, and pull it towards the elbow joint of the left hand.Then swap limbs.The pace of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LIFTING THE LIMB FROM A LYING POSITION
Lie on your back, arms above your head and legs straight.Then, simultaneously raise your upper and lower limbs, trying to reach the tips of your toes with your hands.This is an excellent task to get rid of belly fat and strengthen your abdomen.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, rest your toes on the floor, lower your head, otherwise your neck will quickly become overloaded.In this posture, stay as long as you can.Then roll onto your side, supporting yourself on one forearm and the side of your foot.Then change position.With each session, increase the time in this position.
EXERCISE 6: LOADED CURVES
We stand, place our feet at shoulder height, take a dumbbell in our hand, if you don't have one you can replace it with bottles of water.Lift it above your head with straight arms and gently bend it left and right, remaining in this extended and inclined position for a few seconds;you should feel tension in your side abdominal muscles.Perform ten to fifteen turns in each direction;
EXERCISE 7: LEGGING INCREASES FROM SITTING POSITION
For this activity you will need a chair with a back.Sit up straight, place your palms on the seat of the chair and raise your knees to your chest.Freeze in this pose for a while and lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: RAISING THE TORSO FROM THE LYING POSITION
Lie on a gym mat and stretch your arms above your head.Then simultaneously lift your legs and upper torso.The shape of the body position should take the form of a check mark.This pumping is done at a peculiar pace, not too fast, but not slow either.Perform ten times in two approaches.To avoid pain in the abdominal region after exercising, after performing this task, lie down on your stomach, stretch your arms forward and also lift your legs and torso at the same time, trying to stretch your body as best as possible.
EXERCISE 9: LEGGING INCREASES FROM SITTING POSITION
Sit on the mat, support yourself with your hands behind your back, close your legs, lift your legs and stay in this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USING A HULAH HOOP
A hoop is a great helper for creating a slim and beautiful waist at home.Remember that to perform hula hoop exercises you need to wear thick clothing if you don't want bruises on your body after the exercise.
How to increase the effectiveness of exercises
RULE #1
Before you start losing weight in the abdominal area, you need to find out the cause of excess fat deposits in this particular part of the body.Because first of all it is necessary to influence the cause, otherwise the effect achieved will be short-lived.The most common reasons: diet with excess carbohydrates and fats, sedentary lifestyle, slow metabolism, pregnancy and childbirth.
First, you need to reconsider your diet and try to eat more protein foods - chicken breast, eggs, beef, low-fat cottage cheese.The body needs fiber - why eat more fresh fruits and vegetables.It is preferable to eat according to the schedule: small portions, every 2 hours.Another essential element for losing weight is water.You need to drink at least 2 liters of water a day to improve the body's metabolism and accelerate weight loss.No fast food or unhealthy snacks.
RULE #2
Move more, and we're not talking about special gymnastics or training in the gym.Time spent at home or at work should include periods of high physical activity: climbing 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 papers in person rather than handing them over to someone else.
Many people have an excuse: I don't have time, I'm always at work.Here, too, you can find a way out - you can make a few stops to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually girls who train at home neglect to warm up 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 a light run, swimming in the pool or dancing.
RULE #4
Don't be fooled by the illusion that a flat stomach will appear after just a few sessions.You need to not only try to believe in yourself but also be patient enough when it comes to losing weight.
Just do forty minutes a day, and don't exhaust yourself with two-hour workouts, but you need to do it regularly and without skipping.
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 stretch your muscles gradually - the slower you go, the greater the effect.The number of tasks and approaches performed increases as the days go by, as the muscles get used to the same load.
To believe in yourself, keep a diary and take waist measurements every three days to rejoice in success.
RULE #5
You need to exercise in the morning, before breakfast;If it doesn't work out at the beginning of the day, at least two to three hours after eating.Don't worry about simple tasks;the more complex, the more effective.
RULE #6
It's best to train at the same time, preferably every day.In extreme cases, three to four classes per week will be sufficient.Do tasks until your muscles feel tingly and tired.And, of course, don't forget about your diet and drinking regimen.
The main thing is to believe in yourself, have an emotional attitude and remember that this is not an instantaneous process and requires effort and time.
Contraindications
- Pregnancy period - since during this unusual period in a woman's life it is not possible to exercise the abdominal muscles, as this can cause the uterus to become toned and everything will end very badly.
- Somatic diseases.Many diseases can be contraindications to 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, serious infectious diseases.At this time, the body needs additional support, but not weight loss.