Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with a strict diet, ruining 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 getting rid of it.But to achieve success, it is enough to do a proper 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 rhythm and lift your mood.
A series of exercises for a flat stomach
EXERCISE 1: TWIST
Lie on the mat, on your back, Bend your legs at the knee joints, feet pressed firmly on the floor.Clasp your hands and put them behind your head.Now slowly raise your upper body to the level of your shoulder blades and gently lower it.
In this case, it is recommended to observe the rhythm of breathing: rise when you inhale, go down when you exhale.Start 10 times in 2 rows.Then gradually increase the load.
Exercise 2: A path emerges from a false position
This task will be the back of the previous one.Remain in the same state, 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, and elevated, exhale.Ten, double the number of executions.
EXERCISE 3: CROSS LEG RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternatively, take your lower right arm, bend the knee, and pull it towards the elbow joint of your left arm.Then switch limbs.The rhythm of the exercise should be fast and energetic.Do ten times in three approaches.
EXERCISE 4: Limb Raises FROM the Lie position
Lie on your back, arms above your head, legs straight.Then, simultaneously lift your upper and lower limbs up, trying to reach the tips of your toes with your hands.This is a great exercise to get rid of belly fat and pump up your abs.
EXERCISE 5: PLAQUE
Put your hands on your elbows and forearms, rest your toes on the floor, lower your head down, or your neck will be overworked quickly.In this position, stand as long as you can.Then roll onto your side, resting on one limb 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 up straight, put our feet at shoulder level, take a dumbbell in your hand, if you don't have them, you can replace them with water bottles.Raise it above your head with straight arms and gently bend to the left and right, and stay for a few seconds in this extended tilted position;you should feel tension in the lateral abdominal muscles.Make ten to fifteen loops in each direction;
EXERCISE 7: A PATH RAISES FROM A 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 raise your knees to your chest.Freeze in the author for a while, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: BUILDING THE TORSO FROM AN EXTRA POSITION
Lie down on an exercise mat, stretch your arms above your head.Then, at the same time raise your legs and upper torso.The shape of the body position should take a checkered shape.This pumping is done in a strange rhythm, not very fast, but not slow either.Do ten times in two approaches.To prevent your abdominal area from getting injured after exercising, after you finish this task, lie on your stomach, stretch your arms forward and also lift your legs and torso at the same time, trying to stretch your body as much as possible.
EXERCISE 9: A path rises FROM A POSITION
Sit on the mat, lean on your hands behind your back, close your legs together, raise your legs straight up and hold this position as long as possible.Then return to your previous job.Make two or three approaches.
EXERCISE 10: USE THE HULAH HOOP
A hoop is a great help to create a slim, beautiful waist at home.Keep in mind that you need to wear thick clothes to do hula hoop exercises if you don't want bruises on your figure after exercise.
How to increase the effectiveness of the exercises
RULE #1
Before you start losing weight in the abdominal area, you need to find out the reason for excess fat deposits in this particular part of the body.Since in the first place you need to influence the cause, because otherwise the effect achieved will be short-lived.The most common causes: diet with more carbohydrates and fats, physical inactivity, slow metabolism, pregnancy and childbirth.
First, you need to rethink 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 best to eat according to the schedule: small portions, every 2 hours.Another essential element in losing weight is water.You need to drink at least 2 liters of water a day to improve metabolism in the body 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 lift;clean your apartment more often;do not hesitate to go to the next office in the office to hand over the papers in person, instead of giving them to someone else.
Many people have one excuse: I don't have time, I'm always working.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
Girls who work out at home usually neglect warming up for the whole body, starting immediately with muscle training.This is wrong!You need to warm up and tone your whole 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
Do not fall into the illusion that a flat stomach will appear after 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 do it only forty minutes a day, and not exhaust yourself with two-hour workouts, but you must do this regularly and not skip.
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 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 take measurements from your waist every three days to celebrate your success.
RULE #5
You must exercise in the morning, before breakfast;if it does not work out at the beginning of the day, then at least two or 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 severe cases, three or four classes a week are 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 - since during this unusual period in a woman's life, you can not do exercises on the abdominal muscles, because of this the uterus can be toned, and everything will end badly.
- Somatic diseases.Many diseases can be a contraindication to lose weight and intense exercise, for example: 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.