Thousands of women sweat in the gym every day in an attempt to achieve the ideal figure.Many people exhaust themselves with strict diets, which worsens their health.The most problematic area is the abdomen, especially in women after giving birth.The process of accumulation 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 will need a mat and loose sportswear.Use your favorite music to add rhythm and lift your mood.
A set of exercises for a flat stomach
Exercise 1: turning
Lie on your back on the mat, bend your legs at the knee joints, feet firmly pressed to the floor.Clasp your hands and place them behind your head.Now slowly raise your upper body to the level of your shoulder blades and bring it down smoothly.
In this case, it is recommended to observe the rhythm of breathing: rise while inhaling, descend while exhaling.Start with 10 reps in 2 sets.Then gradually increase the load.
Exercise 2: Legging raises from lying position
This task will be opposite to the previous one.Remain in the same position, placing your hands behind your head.Lift your legs and pull them from your knees toward your chest so that your thighs are parallel to the floor.First of all, inhale, exhale while lifting.The number of executions is ten, twice.
Exercise 3: Cross Leg Raise
Lie on your back on the mat, legs straight, hands behind the head.Alternately lift your right lower limb, bent at the knee, and pull it towards the elbow joint of your left hand.Then change body parts.The rhythm of exercise should be fast and energetic.Perform ten times in three approaches.
Exercise 4: Limb raises from lying position
Lie on your back, arms above your head, legs straight.Next, lift your upper and lower limbs together, trying to reach your toes with your hands.This is an excellent exercise to get rid of belly fat and pump up your abs.
Exercise 5: Plank
Keep your hands on your elbows and forearms, rest your toes on the floor, tilt your head down, otherwise your neck will quickly become overworked.Stand in this posture for as long as possible.Then roll onto your side, resting on one forearm and the side of your foot.Next, change the position.With each session, increase the amount of time in this position.
Exercise 6: Weighted Twist
We stand straight, put our legs at shoulder level, take dumbbells in our hands, if you do not have them, you can replace them with water bottles.With straight arms lift it above your head and smoothly bend to the left and right, pausing for a few seconds in this extended bent position;You should feel tension in the lateral abdominal muscles.Make ten to fifteen turns in each direction;
Exercise 7: Leg raises from a sitting position
For this activity you will need a chair with a backrest.Sit straight, place your palms on the seat of the chair and raise your knees to your chest.Stay in this posture for some time, lower your legs backwards.The number of executions is ten, two approaches.
Exercise 8: Raising the torso from the lying position
Lie on a gymnastics mat, extend your arms above your head.Next, lift your legs and upper torso together.The shape of the body position should take the shape of a check mark.This pumping is done in a strange rhythm, not too fast, but not slow either.Perform ten times in two approaches.To avoid pain in your abdominal area after exercise, after completing this task, lie down on your stomach, extend your arms forward and also lift your legs and torso, trying to stretch your body as much as possible.
Exercise 9: Leggings are raised from a sitting 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 for as long as possible.Then come back to your previous position.Do two or three approaches.
Exercise 10: Using a Hula Hoop
The hoop is very helpful in getting a slim, beautiful waist at home.Keep in mind that you will need to wear thick clothes to perform hula hoop exercises if you do not want bruises on your figure after exercise.
How to increase the effectiveness of exercise
rule 1
Before you start losing weight in the abdominal area, you need to find out the reason for the accumulation of excess fat in this particular part of the body.Since first you need to influence the cause, because 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 of all, 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 fruits.It is better to eat according to a schedule: in small portions, every 2 hours.Another essential element for losing weight is water.To improve metabolism in the body and accelerate weight loss, you need to drink at least 2 liters of water every day.No fast food or unhealthy snacks.
Rule #2
Go further, 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;Don't be lazy to personally go to the next office and hand over the papers to someone else in the office.
Many people have the same excuse: I don't have time, I'm always at work.Here too, you can find a way - you can walk a few steps to work and back, this will give you energy and improve your mood.
Rule #3
Usually girls working out at home neglect the warm-up for the whole body, starting immediately with muscle training.This is wrong!For weight loss to be effective you need to warm up and tone your entire body.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 be under the illusion that your stomach will become flat after just a few sessions.When it comes to losing weight you not only need to put in effort and believe in yourself, but also need to have enough patience.
It is enough to do it only forty minutes a day, and not to exhaust yourself with two-hour workouts, but you need to do it regularly and without skipping.
All abdominal exercises should not be done for speed, but for quality.If you do everything at a fast pace, you will only get sprains and pain.You need to stretch the muscles slowly - the slower, the greater the effect.The number of tasks and approaches to be performed increases day by day, 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 need to exercise in the morning before breakfast;If this doesn't work at the beginning of the day, at least two to three hours after eating.Don't get stuck in 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 classes a week will suffice.Work until your muscles feel tingling and tired.And, of course, do not forget about diet and drinking regime.
The main thing is to believe in yourself, have an emotional attitude and remember that this is not a quick process and requires effort and time.
differences of opinions
- Pregnancy period - since during this unusual period in a woman's life, you can not do exercises on the abdominal muscles, as this can lead to uterine tone, and everything will end very badly.
- Physical diseases.A number of diseases can be a contraindication to losing weight and intensive exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathologies of the musculoskeletal system.
- Recovery period after surgical interventions, serious infectious diseases.At this time the body needs additional support, but not weight loss.