Every day thousands of women sweat in the gym trying to achieve the ideal figure.Many people exhaust themselves by following a strict diet and thereby ruin their health.The most problematic area is the stomach, especially in women after childbirth.The process of deposition of fatty tissue in this area occurs much faster than its elimination.However, to be successful, it is enough to perform appropriate home exercises that will remove fat and flatten your stomach.
For training you need a mat and loose sports clothing.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 joints and press your feet firmly to the floor.Fold 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 lower it gently.
In this case, it is recommended to observe the rhythm of breathing: rise when inhaling, lower when exhaling.Start 10 times in 2 sets.Then increase the load gradually.
EXERCISE 2: LEGGING LIFT 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 them toward your chest with your knees so that your thighs are parallel to the floor.First, inhale as you lift, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSS LEG RAISES
Lie on your back on the mat, legs extended, hands behind your head.Alternately lift your right lower limb, bent at the knee, and pull it toward the elbow joint of your left hand.Then switch limbs.The rhythm of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: LIFTING THE LIMBS FROM THE LYING POSITION
Lie on your back, arms above your head, legs straight.Next, lift your upper and lower limbs at the same time, trying to reach the tips of your toes with your hands.This is an excellent task to get rid of belly fat and pump up your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, place your toes on the floor and lower your head, otherwise your neck will quickly become strained.Stay in this position for as long as possible.Then roll onto your side, leaning on one forearm and the side of your foot.Next, change the position.Increase the time in this position with each session.
EXERCISE 6: LOADED BENDING
We stand upright, put our feet at shoulder height, take a dumbbell in our hands; if you don't have one, you can replace them with water bottles.Raise it above your head with your arms straight and gently bend it to the left and right, remaining in this stretched, inclined position for a few seconds.You should feel tension in your obliques.Make ten to fifteen bends in each direction.
EXERCISE 7: LEGGING LIFT FROM A SEATED POSITION
For this activity you will need a chair with a backrest.Sit upright, place your palms on the seat of the chair, and lift your knees to your chest.Stand in this pose for a while and lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM THE LYING POSITION
Lie on an exercise mat and stretch your arms above your head.Next, lift your legs and upper body at the same time.The body position should be in the shape of a checkmark.This pumping occurs in a special rhythm, not very fast, but not slow either.Perform 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 at the same time raise your legs and upper body, trying to stretch your body as much as possible.
EXERCISE 9: LEGGING LIFT FROM A SEATED POSITION
Sit on the mat, support yourself with your hands behind your back, close your legs together, raise your legs straight and hold this position as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USING A HULAH Hoop
A hoop is a great helper for creating a thin, beautiful waist at home.Remember that you need to wear thick clothes for hula hoop exercises if you do not want to have bruises on your figure after training.
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 excessive fat deposits in this particular part of the body.Because first you have to influence the cause, otherwise the effect achieved will only be short-lived.The most common reasons: diet with excess carbohydrates and fats, lack of exercise, 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 fruit?It is preferable to eat according to the schedule: small portions every 2 hours.Another essential element when losing weight is water.You need to drink at least 2 liters of water per day to improve metabolism in the body and accelerate weight loss.No fast food or unhealthy snacks.
RULE #2
Move more, and this is not about special gymnastics or training in the gym.The time you spend 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 nearest office in the office to hand over the papers in person instead of handing them to someone else.
Many people have an 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 from work and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually, girls who train at home neglect warming up for the whole body and immediately start muscle training.That's wrong!For weight loss to be effective, you need to warm up and tone your entire body.Five to ten minutes are enough for this.You can replace this warm-up with light jogging, swimming in the pool, or dancing.
RULE #4
Don't give yourself the illusion that a flat stomach will appear after just a few sessions.You not only have to try to believe in yourself but also be patient enough when it comes to losing weight.
It is enough to exercise for just forty minutes a day and not exhaust yourself with two-hour workouts, but you need to do it regularly and without interruptions.
All abdominal exercises should be performed not for speed, but for quality.Doing everything quickly can only result in 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 measure your waist every three days to rejoice in 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 on simple tasks;the more complex, the more effective.
RULE #6
It is better to exercise at the same time, preferably every day.In extreme cases, three to four lessons per week are enough.Perform tasks until your muscles tingle and tire.And of course, don't 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
- Pregnancy period - since at this unusual time in a woman's life you cannot do exercises for the abdominal muscles, as this can tighten the uterus and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication to losing weight and intensive physical activity, 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 point the body needs additional support, but not weight loss.