Every day, thousands of women sweat in the gym trying to achieve the perfect figure.Many people exhaust themselves with a strict diet, which destroys their health.The most troublesome area is the stomach, especially for 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 perform a suitable set of home exercises that will remove fat and make the 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: LIKE THIS
Lie on the mat, on your back, bend your legs at the knees, your feet firmly pressed to the floor.Bring your hands together and place them behind your head.Now slowly raise your upper body up to the level of your shoulder blades and lower it smoothly.
In this case, it is recommended to monitor the breathing rhythm: rise when you inhale, fall when you exhale.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LAYING INFORMATION FROM LYING
This project will be the opposite of the previous one.Stay in the same position, put your hands behind your head.Lift your legs up 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: SQUARE FOOT EXERCISE
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift your right lower limb, bend 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 dynamic.Perform ten times in three methods.
EXERCISE 4: LIMB RAISING FROM LYING
Lie on your back, arms above your head, legs straight.Next, simultaneously lift your upper and lower limbs up and try to reach your toes 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 overworked.In this position, stay as long as you can.Then roll onto your side, resting on one forearm and the side of your leg.Next, change position.With each session, increase the time in this position.
EXERCISE 6: LOADED BENDS
We stand upright, put our feet at shoulder height, take a dumbbell in your hand, if you don't have them, you can replace them with water bottles.Raise it above the head with straight arms and gently bend to the left and right, while staying for a few seconds in this extended reclining position;you should feel tension in your lateral abdominal muscles.Perform ten to fifteen turns in each direction;
EXERCISE 7: LEG DETAILS FROM A SITTING POSITION
For this activity, you 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 position for a moment, lower your legs again.The number of executions is ten, two methods.
EXERCISE 8: LIFTING THE T-SHIRT FROM LYING UP
Lie on an exercise mat, stretch your arms above your head.Next, lift your legs and upper body simultaneously.The shape of the posture should be in the form of a check mark.This pumping takes place in a peculiar rhythm, not very fast, but not slow either.Perform ten times in two methods.To prevent post-exercise abdominal injuries, after completing this exercise, 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: SITTING EXERCISES
Sit on the mat, lean your hands behind your back, close your legs together, lift your legs straight up and hold this position for as long as possible.Then return to your previous position.Do two or three methods.
EXERCISE 10: USING THE HULAH HOOP
A circle is a great helper to create a thin, beautiful waist at home.Keep in mind that to perform hula hoop exercises, you need to wear thick clothes if you do not want bruises on 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 excess fat deposits in this particular part of the body.Because first of all you need to influence the cause, because otherwise the effect will be short-lived.The most common reasons: diet with excess carbohydrates and fat, lack of exercise, slow metabolism, pregnancy and childbirth.
First of all, 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 essential part of losing weight is water.You need to 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 exercises in the gym.Time spent at home or at work should include periods of vigorous physical activity: take the stairs instead of the elevator;clean your apartment more often;do not be lazy to go to the nearest office in the office to deliver the papers personally, rather than deliver them to someone else.
Many people have one excuse: I don't have time, I'm always at work.Here you can also find a way out - you can walk a few stops both to and from work, this will give you energy and improve your mood.
RULE #3
Usually, girls who are working out at home neglect to warm up the whole body and start 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 is 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 not only need to 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 do not exhaust yourself with two-hour exercises, but you need to do this regularly and without skipping.
All abdominal exercises should not be done for speed, but for quality.If you do everything at high speed, 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 techniques 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 #5
You need to 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 stuck in simple tasks;the more complex, the more effective.
RULE #6
It is better to exercise at the same time, preferably every day.In special cases, three to four hours a week are enough.Do a task until your muscles feel tingly and tired.And of course, don't forget diet and drinking.
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 - during this unusual period in a woman's life, it is not possible to perform exercises on the abdominal muscles, because 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 digestive tract, kidneys, cardiovascular system, diabetes, diseases of the musculoskeletal system.
- Recovery period after surgery, serious infectious diseases.At this time, the body needs additional support, but not weight loss.