Every day, thousands of women sweat at the gym, trying to achieve their ideal bodies.Many people are exhausted by strict diets that destroy their health.The most problem area is the stomach, especially in women after giving birth.The process of deposition of fatty tissue in this area occurs much faster than its removal.But to achieve success, it is enough to correctly perform a suitable set of home exercises that will remove excess fat and flatten the stomach.
To practice, you will need a mat and loose sports clothes.Use your favorite music to add rhythm and lift your mood.
A set of exercises for a flat stomach
EXERCISE 1: PLEASE
Lie on your back on the mat, bend your legs at the knee joints, feet pressed firmly to the floor.Clasp your hands and place them behind your head.Now slowly raise your upper body to shoulder level and lower it gently.
In this case, breathing should be observed: raised when inhaling, lowered when exhaled.Start with 10 reps in 2 sets.Then gradually increase the load.
EXERCISE 2: LIFTING LEGG FROM LYING POSITION
This mission will be the opposite of the previous mission.Maintain the position, put your hands behind your head.Raise your legs and pull them with your knees toward 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-FOOT WASHING
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift your right lower limb, bend it at the knee, and pull it toward the elbow joint of your left hand.Then change limbs.The rhythm of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LEG PUSH FROM LEANING POSITION
Lie on your back, arms above your head, legs straight.Next, lift your upper and lower limbs at the same time, trying to reach your toes with your hands.This is a great task to get rid of belly fat and tone your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, put your toes on the floor, keep your head down, otherwise your neck will quickly become overworked.In this position, stand as long as possible.Then roll to one side, resting on one forearm and one foot.Next, change position.With each session, increase the amount of time spent in this position.
EXERCISE 6: Bending under load
We stand straight, put our feet shoulder-width apart, hold a dumbbell in our hands, if we don't have one we can replace it with a water bottle.Raise it above your head with straight arms and bend gently left and right, and maintain this extended tilt for a few seconds;You should feel a stretch in your lateral abdominal muscles.Perform ten to fifteen bends in each direction;
EXERCISE 7: LIFT LEGG FROM SITTING POSITION
For this activity, you will need a chair with a backrest.Sit up straight, place your palms on the chair and raise your knees to chest level.Stay in this position for a while, lower your legs.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE BODY FROM A LYING POSITION
Lie down on the exercise mat, stretch your arms above your head.Next, lift your legs and upper body at the same time.The shape of the body position should be in the shape of a check mark.This pumping is done in a special rhythm, not fast but not slow either.Perform ten times in two approaches.To avoid pain in the abdomen after exercising, after completing this task, lie on your stomach, stretch your arms forward while lifting your legs and torso, trying to stretch your body as best as possible.
EXERCISE 9: LIFT LEGG FROM SITTING POSITION
Sit on the mat, put your hands behind your back, close your legs, lift your legs straight up and hold in this position for as long as possible.Then return to your previous position.Take two or three approaches.
EXERCISE 10: USING THE HULAH ROUND
The belt is a great assistant to create a beautiful, slim waist at home.Remember that to perform hula Hoop exercises, you need to wear thick clothes if you do not want bruises on your body after practicing.
How to increase the effectiveness of exercises
RULE #1
Before you start losing weight in the abdominal area, you need to find out what causes excess fat to accumulate in this particular area of the body.Because first of all you need to influence the cause, because otherwise the effect achieved will only be short-lived.The most common reasons: excess carbohydrates and fats in the diet, lack of physical activity, slow metabolism, pregnancy and childbirth.
First, you need to review your diet and try to eat more protein-rich foods - chicken breast, eggs, beef, low-fat cheese.The body needs fiber - why should you eat lots of fresh fruits and vegetables?You should eat on a schedule: small portions, every 2 hours.Another indispensable factor in the weight loss process is water.You need to drink at least 2 liters of water a day to improve your body's metabolism and accelerate weight loss.Don't eat fast food or unhealthy 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 office next door in the office to deliver the papers directly instead of handing them to someone else.
Many people have an excuse: I don't have time, I'm always at work.Here, you can also find an escape - you can walk a few stops to and from work, which will energize you and improve your mood.
RULE #3
Often girls who exercise 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 is enough for this.You can replace this warm-up with light jogging, swimming in the pool or dancing.
RULE #4
Don't be under the illusion that a flat stomach will appear after just a few training sessions.Not only do you need to try and believe in yourself, but you also have to be patient when losing weight.
Just doing it for forty minutes a day will be enough and not exhaust yourself with a two-hour workout, but you need to do this regularly and not skip it.
All abdominal exercises should be done 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, the greater the effect.The number of tasks and approaches performed increases day by day as the muscles get used to the same load.
To believe in yourself, keep a diary and measure your waist every three days to rejoice in your success.
RULE #5
You need to exercise in the morning, before breakfast;If it doesn't work at the beginning of the day, then at least two to three hours after eating.Don't bother with simple tasks;The more complex it is, the more effective it is.
RULE #6
It is better to practice at the same time, preferably every day.In extreme cases, three to four classes a week will be enough.Perform tasks until your muscles feel tingly and tired.And of course, don't forget about diet and alcohol intake.
It is important to believe in yourself, have an emotional attitude and remember that this is not an instantaneous process and requires effort and time.
Contraindicated
- Pregnancy - because during this unusual period of a woman's life, you cannot perform exercises for the abdominal muscles, because of this the uterus can become toned and everything will end very badly.
- Somatic disease.Many diseases can contraindicate weight loss and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes, diseases of the musculoskeletal system.
- Recovery time after surgical intervention, severe infectious diseases.At this time, the body needs additional support, not weight loss.