Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves on a strict diet, ruining 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 achieve success, it is enough to correctly perform a suitable series of exercises at home that will eliminate fat and flatten the abdomen.
To train you will need a mat and loose sports clothing.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, face up, bend your legs at the knee joints and press your feet firmly into the floor.Bring your hands together and place them on the back of your head.Now slowly raise your upper body to the level of your shoulder blades and lower it gently.
In this case, it is recommended to observe the rhythm of breathing: it rises when inhaling, falls when exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEG RAISE FROM A LYING POSITION
This task will be the reverse of the previous one.Remain in the same state, 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, as you lift, exhale.The number of executions is ten, double that.
EXERCISE 3: CROSSED LEG RAISE
Lie face up on the mat, with your legs straight and your hands behind your head.Alternatively, raise the right lower limb, bent at the knee, and pull it towards the elbow joint of the left hand.Then change limbs.The pace of exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: ELEVATION OF LIMBS FROM A LYING POSITION
Lie on your back, with your arms above your head and legs straight.Next, simultaneously raise the upper and lower limbs, trying to reach the tips of the toes with your hands.This is an excellent task to get rid of belly fat and strengthen your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, place your toes on the floor and lower your head;Otherwise, the neck will be quickly overloaded.In this position, stay standing for as long as you can.Then, roll onto your side, resting on one forearm and the side of your foot.Then change positions.With each session, increase the amount of time in this position.
EXERCISE 6: LOADED CURVES
We stand tall, put our feet shoulder-width apart, take a dumbbell in our hands, if you don't have them you can replace them with water bottles.Raise it above your head with straight arms and gently bend it left and right, while remaining for a couple of seconds in this extended inclined position;You should feel tension in your lateral abdominal muscles.Make ten to fifteen curves in each direction;
EXERCISE 7: LEG RAISE FROM A SITTING POSITION
For this activity you will need a chair with a backrest.Sit up straight, place your palms on the seat of the chair and raise your knees toward your chest.Freeze in this pose for a while, lower your legs back.The number of executions is ten, two approximations.
EXERCISE 8: ELEVATION OF THE TORSO FROM LIETING DOWN
Lie on a gym mat, stretch your arms above your head.Next, 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 very fast, but not slow either.Perform ten times in two approaches.To avoid pain in your abdominal area after exercise, after performing this task lie face down, stretch your arms forward and also raise your legs and torso at the same time, trying to stretch your body as best as possible.
EXERCISE 9: LEG RAISE FROM A SITTING POSITION
Sit on the mat, rest your hands behind your back, bring your legs together, raise your legs up and hold this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USE OF A HULAH HOOP
An underwire is a great help in creating a slim and beautiful waist at home.Keep in mind that to perform hula-hoop exercises it is necessary to wear thick clothing if you do not want bruises to appear on your figure after the exercise.
How to increase the effectiveness of exercises.
RULE #1
Before starting to lose weight in the abdominal area, it is necessary to find out the cause of excess body fat in this part of the body.Since, first of all, it is necessary to influence the cause, because otherwise the achieved effect will be short-lived.The most common reasons: diet with excess carbohydrates and fats, sedentary lifestyle, slow metabolism, pregnancy and childbirth.
First, you should reconsider your diet and try to eat more protein foods: chicken breast, eggs, beef and low-fat cottage cheese.The body needs fiber: why eat more fresh fruits and vegetables?It is preferable to eat according to schedule: small portions, every 2 hours.Another essential element to lose weight is water.It is necessary 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: taking the stairs instead of using the elevator;clean your apartment more often;Do not be lazy to go to the next office in the office to hand over the papers personally, 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 a way out - you can walk a couple of stops to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually, girls who exercise at home neglect warming up the whole body and immediately start muscle training.This is wrong!It is necessary to warm up and tone the 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 the pool, or dancing.
RULE #4
Don't get the illusion that a flat stomach will appear after just a couple of sessions.You should not only try to believe in yourself but also be patient enough when it comes to losing weight.
It is enough to do forty minutes a day and not exhaust yourself with two-hour workouts, but it is necessary 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 will only get sprains and soreness.It is necessary to stretch the muscles gradually;the slower it is, 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 journal and take measurements of your waist every three days to rejoice in your success.
RULE #5
It is necessary to exercise in the morning, before breakfast;If it doesn't work at the beginning of the day, at least two or three hours after eating.Don't obsess over simple tasks;the more complex, the more effective.
RULE #6
It is best to train at the same time, preferably every day.In extreme cases, three or four classes per week will be sufficient.Perform tasks until your muscles feel tingly and tired.And, of course, do not forget about the diet and drinking regimen.
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: since during this unusual period in a woman's life, exercises on the abdominal muscles cannot be performed, because because of this the uterus can become toned and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication to losing weight 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.