Every day, thousands of women sweat in the gym and try to achieve the ideal figure.Many people end up with a strict diet, which destroys their health.The most problematic area is the stomach, especially in women after childbirth.The process of deposition of fatty tissue in this area is much faster than its removal.But to be successful, it is enough to correctly perform a suitable set of home exercises that will remove fat and make your stomach.
You will need a mat and loose sports clothes for training.Use your favorite music to add rhythm and lift the 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, press your feet firmly on the floor.Fold your hands and place them behind your head.Now slowly raise your upper body to the level of your shoulder blades and lower smoothly.
In this case, it is recommended to follow the rhythm of breathing: lift up while inhaling, lower down while exhaling.Start with 10 times in 2 sets.Then gradually increase the load.
Exercise 2: Leg raise from a lying position
This task will be the opposite of the previous one.Stay in the same position, placing your hands behind your head.Lift your legs and pull them with your knees towards your chest so that your hips are parallel to the floor.Inhale first, exhale as you lift.The number of death sentences is ten, twice.
Exercise 3: Cross Leg Raises
Lie on the mat on your back, legs straight, hands behind your head.Alternately, lift the right lower limb, bent at the knee, and reach towards the elbow joint of the left hand.Then switch limbs.The rhythm of training should be fast and energetic.Perform ten times in three approaches.
Exercise 4: Lifting a limb from a lying position
Lie on your back, arms above your head, legs straight.Then, simultaneously lift the upper and lower limbs up, try to reach the toes with your hands.This is a great exercise to get rid of belly fat and lift your abs.
Exercise 5: Plank
Keep your hands on your elbows and forearms, rest your toes on the floor, keep your head down, or your neck will hurt quickly.Stay in this position for as long as possible.Then roll onto your side, leaning on one forearm and the side of your leg.Next, change the position.During each session, increase the time you stay in this pose.
Exercise 6: Loaded curves
We stand up straight, put our feet at shoulder level, take a dumbbell in our hands, if you don't have one, you can replace it with water bottles.raise it above the head with straight arms, and bend it smoothly to the left and right, and remain for a few seconds in this extended bent position;You should feel tension in the lateral abdominal muscles.Perform ten to fifteen turns in each direction;
Exercise 7: Leg raise from a sitting position
You will need a chair with a back for this activity.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 while, lower your legs back.The number of death sentences is ten, two approaches.
Exercise 8: Raising the body from a lying position
Lie on an exercise mat, stretch your arms above your head.Next, lift your legs and upper body at the same time.The shape of the body position should take the form of a check mark.This pumping is carried out with a peculiar rhythm, not too fast, but not too slow.Perform ten times in two approaches.If you do not have pain in the abdomen after the exercise, after completing this task, lie on your stomach, stretch your arms forward and at the same time raise your legs and body, try to stretch your body as much as possible.
Exercise 9: Leg raise from a sitting position
Sit on the mat, put your hands behind your back, close your legs together, raise your legs straight up and stay in this position for as long as possible.Then return to the previous position.Do two or three approaches.
Exercise 10: Using the HULAH HOOP
A hoop is a great helper to create a slim, beautiful waist at home.Keep in mind that you need to wear thick clothes to perform hula hoop exercises, if you do not want bruises on your figure after the exercise.
How to increase the effectiveness of 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.Because, first of all, you have to influence the cause, otherwise the achieved result will be short-lived.The most common causes: diet with excess carbohydrates and fats, physical inactivity, slow metabolism, pregnancy and childbirth.
First, you should 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 advisable to eat according to the schedule: in small portions, every 2 hours.Another essential element for weight loss is water.To improve metabolism in the body and speed up weight loss, you need to drink at least 2 liters of water a day.No fast food or junk food.
Rule #2
Move more, and we are not talking about special gymnastics or training in the gym.The time spent at home or at work should include periods of high physical activity: climbing the stairs instead of using the elevator;Clean your apartment more often;Don't hesitate to go from office to office to deliver the documents in person rather than handing them over to someone else.
Many have one excuse: I don't have time, I'm always at work.Here too you can find a solution - you can walk a few stops both to work and back, it will give you energy and improve your mood.
Rule #3
As a rule, girls who train at home neglect the warm-up for the whole body, starting immediately with muscle training.This is wrong!In order for weight loss to be effective, you need to warm up and warm up the whole body.Five to ten minutes will be enough for this.You can alternate 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 only after a few sessions.You should not only try and believe in yourself, but also be patient enough to lose weight.
It is enough to do only forty minutes a day and not get tired of two hours of training, but you must do it regularly and without skipping.
All abdominal exercises should be performed not for speed, but for quality.If you do everything at a fast pace, you can only get strain and pain.The muscles should be stretched gradually - the slower, the greater the effect.The number of performed tasks and approaches increases during 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
It is necessary to exercise in the morning, before breakfast;If it does not work at the beginning of the day, then at least two to three hours after eating.Don't get hung up on simple tasks;The more difficult, the more effective.
Rule #6
It is best to exercise at the same time, preferably every day.In extreme cases, three to four lessons a week will be enough.Do the tasks 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
- Pregnancy - because in this unusual period of a woman's life, you cannot perform exercises on the abdominal muscles, because of this the uterus may be toned and everything will end very badly.
- Somatic diseases.Contraindications to weight loss and intensive training can be many diseases, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes, pathology of the musculoskeletal system.
- Recovery period after surgical interventions, severe infectious diseases.At this time, the body needs additional support, but not weight loss.