Every day thousands of women sweat in the gym, trying to achieve the ideal figure.Many people get tired of a strict diet, damaging their health.The most problematic area is the stomach, especially in women after childbirth.The process of adipose tissue deposition in this area occurs much faster than its removal.But to achieve success, it is enough to correctly perform a suitable set of exercises at home 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 mood.
A set of exercises for a flat stomach
EXERCISE 1: USE
Lie on the mat, on your back, bend your legs at the knee joints, feet firmly pressed 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 smoothly.
In this case, it is recommended to observe the rhythm of breathing: go up while breathing in, go down while exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: DAGGER RAISING FROM 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 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: CROSS-LEG RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift the lower right limb, bent at the knee and pull towards the elbow joint of the left hand.Then switch limbs.The pace of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LIMB RAISES FROM LYING POSITION
Lie on your back, hands above your head, legs straight.Then, simultaneously lift the upper and lower limbs, trying to reach the tips of the fingers with your hands.This is a great exercise to get rid of belly fat and pump up your abs.
EXERCISE 5: PLANK
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 as long as you can.Then roll to the side, leaning on one forearm and the side of the leg.Next, change the position.With each session, increase the time in this position.
EXERCISE 6: LOADED SEARCHES
We stand up straight, put our feet at shoulder level, 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 bend smoothly to the left and right, staying for a few seconds in this extended leaning position;you should feel tension in the lateral abdominal muscles.Perform ten to fifteen turns in each direction;
EXERCISE 7: LEG RAISING 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 bring your knees to your chest.Get up in this pose for a while, lower your legs back.The number of runs is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM THE LYING POSITION
Lie on an exercise mat, 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 particular pace, not too fast, but not slow either.Perform ten times in two approaches.To prevent pain in the abdominal area 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: DAGGER RISE FROM SITTING POSITION
Sit on the mat, rest on your hands behind your back, close your legs together, raise your legs straight up and hold this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USING THE HULAH HOOP
A hoop is a great helper to create a slim and beautiful waist at home.Keep in mind that to perform hula hoop exercises you need to wear thick clothes if you do not want to bruise your figure after the workout.
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 excessive fat deposition in this particular part of the body.Because first of all you have to affect the cause, because otherwise the effect achieved will be short-lived.The most common reasons: diet with excess carbohydrates and fats, physical inactivity, 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 eat more vegetables and fresh fruits.It is preferable to eat according to the schedule: small portions, every 2 hours.Another essential element in weight loss is water.You should drink at least 2 liters of water a day to improve the metabolism in the body and accelerate weight loss.No fast food or junk food.
RULE NO. 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;do not be lazy to go to the next office in the office to deliver the letters in person, instead of handing them 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 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 work at home neglect the warm-up for 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 the pool or dancing.
RULE NO. 4
Do not indulge yourself with 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 do not tire yourself with two hours of 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 need to stretch the muscles gradually - the slower, the greater the effect.The number of tasks and approaches performed increases over 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 NO. 5
You should 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 get hung up on 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 to four classes a week will be enough.Do 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
- The period of pregnancy - because during this unusual period in 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 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.