Every day, thousands of women sweat in the gym trying to achieve the ideal figure.Many people exhaust themselves with a strict diet, which destroys their health.The most problematic area is the abdomen, especially in women after childbirth.The process of deposition of adipose tissue in this area occurs 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 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: WIND
Lie on the mat, on your back, bend your legs at the knees, feet pressed firmly to the floor.Clasp your hands 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 evenly.
In this case, it is recommended to observe the rhythm of breathing: increase while inhaling, decrease while exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEG raises from a lying position
This task will be the opposite of the previous one.Stay in the same position, put your hands behind your head.Lift your legs and pull them with your knees towards 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: RAISING OF SACRUM
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift your right lower limb, bent at the knee, and pull it towards the elbow joint of your left hand.Then switch limbs.The rhythm of the exercise must be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: Limbs rise from a lying position
Lie on your back, arms above your head, legs straight.Then lift your upper and lower limbs up and try to reach the tips of your toes with your hands.This is an excellent exercise to get rid of belly fat and pump up your abs.
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 overstrained.In this position, stand as long as you can.Then roll onto your side, resting on one forearm and the side of your foot.Then change position.With each session, increase the amount of time in this position.
EXERCISE 6: LOADED BENDS
We stand upright, put our feet at shoulder height, take a dumbbell in hand, if you don't have them, you can replace them with bottles of water.Raise it above your head with straight arms and bend smoothly to the left and right, staying for a few seconds in this extended tilt position;you should feel tension in the lateral abdominal muscles.Perform ten to fifteen bends in each direction;
EXERCISE 7: LEG RISE FROM A SEATED 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 bring your knees to your chest.Freeze in this position 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 body simultaneously.The shape of the body position should be in the shape of a tick.This pumping is done in a peculiar rhythm, not very fast, but not slow either.Perform ten times in two approaches.To prevent your abdominal area from hurting after exercise, after completing this exercise, lie on your stomach, stretch your arms forward and also lift your legs and upper body at the same time, trying to stretch your body as much as possible.
EXERCISE 9: LEG RISE FROM A SEATED POSITION
Sit on the mat, lean on your hands behind your back, close your legs, lift your legs straight up and hold this position for as long as possible.Then return to your previous position.Make two or three approaches.
EXERCISE 10: USING A HULAH HOOP
A brace is a good helper to create a thin, beautiful waist at home.Remember that to perform hula hoop exercises, you need to wear thick clothes if you do not want to bruise your figure after training.
How to increase the effectiveness of exercises
RULE #1
Before you start losing weight in the stomach area, you need to find out the reason for excess fat deposits in this particular part of the body.Since you must first of all influence the cause, otherwise the effect achieved will be short-lived.The most common causes: diet with excess carbohydrates and fat, physical inactivity, 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 vegetables and fruit.It is preferable to eat according to the schedule: small portions every 2 hours.Another indispensable element in losing weight is water.You must drink at least 2 liters of water a day to improve the metabolism in the body and speed up weight loss.No fast food or unhealthy snacks.
RULE #2
Move more, and we're not talking about special gymnastics or working out 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;do not be lazy to go to the next office in the office to hand over the papers in person, instead of handing them over to someone else.
Many people have one excuse: I don't have time, I'm always at work.Here, too, you can find a way out - you can walk a few stops both 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 the warm-up of the whole body and immediately start with muscle training.This is wrong!You need to warm up and tone your whole body for the 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
Do not indulge in the illusion that a flat stomach will appear after just a few 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 only forty minutes a day and not exhaust yourself with two-hour training, but you must do this 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 must stretch the muscles gradually - the slower, the greater the effect.The number of performed tasks and approaches increases during the days, as the muscles get used to the same load.
To believe in yourself, keep a diary and measure your waist every three days to celebrate your success.
RULE #5
You must exercise in the morning before breakfast;if it does not succeed at the beginning of the day, then at least two to three hours after eating.Don't get hung up on simple tasks;the more complex, the more effective.
RULE #6
It is better to train at the same time, preferably every day.In extreme cases, three to four hours a week will be enough.Perform tasks until your muscles feel tingly 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 - since in this unusual period of a woman's life you cannot perform exercises on the abdominal muscles, because because of this the uterus can be toned and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication for weight loss and intense training, 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 point, the body needs additional support, but not weight loss.