Every day, thousands of women sweat in the gym trying to achieve their ideal figure.Many people exhaust themselves with strict diets, destroying their health.The most problematic area is the stomach, especially for women after childbirth.The process of deposition of fatty tissue in this area takes place much faster than it is removed.But to achieve success, it is enough to properly perform the appropriate set of home exercises 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 a beat and lift the 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 firmly pressed to 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 slowly lower it.
In this case, it is recommended to observe the breathing rhythm: rising while inhaling, falling while exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: RAISING THE LEG FROM THE LYING POSITION
This task will be the reverse 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 up, 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 right lower limb, bent at the knee, and pull it towards the elbow joint of the left hand.Then switch limbs.The rhythm of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LIFT LIFT FROM LYING POSITION
Lie on your back, arms above your head, legs straight.Then, simultaneously lift the upper and lower limbs, trying to reach the tips of the toes with the hands.This is a great exercise for removing belly fat and pumping up your abs.
EXERCISE 5: BOARD
Put your hands on your elbows and forearms, rest your toes on the floor, lower your head, otherwise your neck will quickly become overloaded.You stand in this position 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 BENDS
We stand up straight, put our feet at shoulder level, take dumbbells 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 smoothly bend to the left and right, while remaining for a few seconds in this extended inclined position;you should feel tension in the side abdominal muscles.Perform ten to fifteen bends in each direction;
EXERCISE 7: LIFTING LEGGINGS FROM A SEATED 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 bring your knees up to your chest.Freeze in this pose 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 the gym mat, stretch your arms above your head.Then, lift your legs and upper body at the same time.The shape of the body position should be in the shape of a tick.This pumping takes place in an unusual rhythm, not very fast, but not slow either.Perform ten times in two approaches.So that your abdominal area does not hurt after the exercise, after completing this task, lie on your stomach, stretch your arms forward and at the same time raise your legs and torso, trying to stretch your body as much as possible.
EXERCISE 9: LIFTING LEGGINGS FROM A SEATED POSITION
Sit on the mat, rest your hands behind your back, bring your legs together, lift your legs straight up and hold this position for as long as possible.Then return to the previous position.Do two or three approaches.
EXERCISE 10: USING HULAH HOOPS
The hoop is an excellent assistant for creating a thin, beautiful waist at home.Keep in mind that you need to wear thick clothes to do the hula hoop exercises if you don't want bruises on your figure after the exercise.
How to increase the effectiveness of exercises
RULE #1
Before you start losing pounds in the stomach area, you need to find out the cause of excess fat deposits in this part of the body.Because first of all you need to influence the cause, because otherwise the achieved effect will be short-lived.The most common reasons: diet with excess carbohydrates and fat, physical inactivity, slow metabolism, pregnancy and childbirth.
First, you need to 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 fresh vegetables and fruits.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 your body's metabolism and speed up weight loss.No 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 the apartment more often;don't be lazy to go to the next office in the office to hand in the papers in person rather than handing them to someone else.
Many people have one excuse: I don't have time, I'm always at work.And here you can find a way out - you can walk a few stops to and from work, it will give you energy and improve your mood.
RULE #3
Usually, girls who work out 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 light running, swimming in the pool or dancing.
RULE #4
Do not fall into the illusion that a flat stomach will appear after just a few sessions.You must not only try and believe in yourself, but also be patient enough when it comes to losing weight.
It is enough to work only forty minutes a day, and not exhaust yourself with two-hour trainings, but you must 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 a sprain and pain.You need to stretch the muscles gradually - the slower, the greater the effect.The number of performed tasks and approaches increases during the day, as the muscles get used to the same load.
To believe in yourself, keep a journal and measure your waist every three days to celebrate your success.
RULE #5
You must 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 stick to 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 lessons a week will be enough.Do the tasks until your muscles feel tingly and tired.And, of course, don't forget about 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
- The period of pregnancy - since during this unusual period in a woman's life you cannot perform exercises on the abdominal muscles, because of this the uterus can become 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, severe infectious diseases.At this point, the body needs additional support, but not weight loss.