Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with strict diets, damaging their health.The most problematic area is the stomach, especially in women after childbirth.The process of deposition of adipose tissue in this area occurs faster than getting rid of it.But to achieve success, it is enough to correctly perform a suitable set of home exercises that will eliminate fat and make your 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: TWIST
Lie on the mat, on your back, bend your legs at the knee joint, feet firmly pressed to the floor.Hold your hands and place them behind your head.Now slowly lift your upper body to the level of your shoulder blades and lower it smoothly.
In this case, it is recommended to observe the breathing rhythm: up when you inhale, down when you exhale.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEGGING UP FROM LYING POSITION
This assignment will be the opposite of the previous assignment.Remaining in the same position, place 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, while lifting, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSS LEG LIFT
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 towards the elbow joint of your left hand.Then switch limbs.The rhythm of the exercise should be fast and energetic.Do ten times in three approaches.
EXERCISE 4: MEMBER RISE FROM STUPID POSITION
Lie on your back, hands above your head, legs straight.Next, simultaneously lift your upper and lower limbs up, trying to reach the tip of your toes with your hands.This is a very good job to get rid of belly fat and pump up your stomach.
EXERCISE 5: PLANK
Put your hands on your elbows and forearms, put your toes on the floor, lower your head down, otherwise your neck will be overworked.In this stance, stand as long as you can.Then roll onto your side, resting on one forearm and the side of your leg.Next, switch positions.With each session, increase the amount of time in this position.
EXERCISE 6: LOADED BEND
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 a water bottle.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 oblique position;you should feel tension in the lateral abdominal muscles.Do ten to fifteen turns in each direction;
EXERCISE 7: LEGGING UP FROM A SEATED POSITION
For this activity, you 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.Freezing in this pose for a moment, lower your legs back.The number of implementations is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM A LYING POSITION
Lying on a gymnastics mat, extend your arms above your head.Next, simultaneously lift your legs and upper body.The shape of the body position should be in the form of a check mark.This pumping is done in a strange rhythm, not too fast, but not slow either.Do ten times in two approaches.To prevent your abdominal area from hurting after exercise, after completing this task, lie on your stomach, stretch your arms forward and also lift your legs and body at the same time, try to stretch your body as much as possible.
EXERCISE 9: LEGGING UP FROM A SEATED POSITION
Sit on the mat, lean on your hands behind your back, bring your feet together, lift your legs straight up and hold in this position for as long as possible.Then return to the previous position.Do two or three approaches.
EXERCISE 10: USING THE HOOP
Loops are a great helper to create a thin and beautiful waist at home.Keep in mind that to do the hula hoop exercise you need to wear thick clothes if you don't want bruises on your body after exercise.
How to improve training effectiveness
RULE #1
Before you start losing weight in the stomach area, you need to know the cause of excessive fat storage in this particular part of the body.Because first of all you have to influence the cause, because otherwise the effect achieved 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 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 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 increase metabolism in the body and accelerate weight loss.No junk food or junk food.
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: taking the stairs instead of using the elevator;clean your apartment more often;don't be lazy to go to the next office in the office to hand in the paper personally, instead of handing it to someone else.
Many people have one 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 to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually girls who exercise at home ignore the warm-up for the whole body, starting immediately with muscle exercises.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 yourself in the illusion that a flat stomach will appear after just a few sessions.You not only have to try and believe in yourself, but you also have to be patient enough when losing weight.
It is enough to do only forty minutes a day, and not exhaust yourself with two hours of training, but you need to do this regularly and without skipping.
All abdominal exercises should be done not for speed, but for quality.If you do everything too fast, you can only sprain and hurt.You need to stretch the muscles gradually - the slower, the greater the effect.The number of tasks and approaches performed increases throughout the 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 it doesn't work early in the day, then at least two to three hours after eating.Don't get stuck on easy tasks;more complex, more effective.
RULE #6
It is best to practice at the same time, preferably every day.In severe cases, three to four classes a week are enough.Do the task until your muscles feel tingly 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 an instant process and requires effort and time.
Contraindications
- The period of pregnancy - since in this extraordinary period of a woman's life, you can not do exercises on the abdominal muscles, because this the uterus can become tight, and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication to losing weight and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathologies of the musculoskeletal system.
- The recovery period after surgical intervention, severe infectious diseases.At this time, the body needs additional support, but not weight loss.