Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with a strict diet, ruining their health.The most problematic area is the stomach, especially in women after giving birth.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 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: TWIST
Lie on the mat, on your back, bend your legs at the knee joints, feet pressed firmly to the floor.Clasp your hands and place them on the back of 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 rhythm of breathing: rise as you inhale, descend as you exhale.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEGGING RAISES FROM A LYING POSITION
This task will be the reverse of the previous one.Remain in the same state, put your hands behind your head.Raise 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 RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift your right lower limb, bent at the knee, and pull it towards 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: LIMB RAISES FROM A LYING POSITION
Lie on your back, arms above your head, legs straight.Next, simultaneously lift your upper and lower limbs up, trying to reach the tips of your toes with your hands.This is an excellent task for getting rid of belly fat and pumping up your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, rest your toes on the floor, lower your head down, otherwise your neck will quickly become overworked.In this stance, stand as long as you can.Then roll onto your side, resting on one forearm and the side of your foot.Next, change position.With each session, increase the amount of time in this position.
EXERCISE 6: LOADED BENDS
We stand up straight, put our feet at shoulder level, take a dumbbell in your hand, if you don’t have them, you can replace them with bottles of water.Lift it above your head with straight arms and smoothly bend to the left and right, while staying for a couple of seconds in this extended tilted position; you should feel tension in the lateral abdominal muscles.Perform ten to fifteen bends in each direction;
EXERCISE 7: LEGGING RAISES FROM A SITTING POSITION
For this activity you will need a chair with a backrest.Sit up straight, place your palms on the seat of the chair and raise your knees to your chest.Freeze in this pose for a while, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM A LYING POSITION
Lie down on a gymnastics mat, stretch your arms above your head.Next, simultaneously lift your legs and upper torso.The shape of the body position should take the shape of a check mark.This pumping is carried out in a peculiar 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 also lift your legs and torso at the same time, trying to stretch your body as best as possible.
EXERCISE 9: LEGGING RAISES FROM A SITTING POSITION
Sit on the mat, lean on your hands behind your back, close your legs together, lift your legs straight up and hold in this position for 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.Keep in mind that to perform hula hoop exercises you need to wear thick clothes if you don’t want bruises on your figure after 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 cause of excess fat deposits in this particular part of the body.Since first of all you need to influence the cause, because otherwise the achieved effect will be short-lived.The most common reasons: diet with excess carbohydrates and fats, 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 preferable to eat according to the schedule: small portions, every 2 hours.Another indispensable element in losing weight is water.You need to drink at least 2 liters of water per day to improve metabolism in the body and speed up weight loss.No fast food or unhealthy snacks.
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: take 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 over the papers in person, rather than hand them over 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 couple of stops both to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually girls working out at home neglect warming up for the whole body, starting 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 will be enough for this.You can replace this warm-up with light jogging, swimming in the pool, or dancing.
RULE #4
Don’t indulge yourself in the illusion that a flat stomach will appear after just a couple of sessions.You need to not only try and believe in yourself, but also be patient enough when it comes to losing weight.
It is enough to do just forty minutes a day, and not exhaust yourself with two-hour workouts, but you need to do this 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 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 take measurements from your waist every three days to rejoice at your success.
RULE #5
You need to exercise in the morning, before breakfast; if it doesn’t work out 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 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 be enough.Do tasks 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 an instant process and requires effort and time.
Contraindications
- Pregnancy period - since during this unusual period in a woman’s life, you cannot perform exercises on the abdominal muscles, because because of this the uterus can become toned, and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication for losing weight and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, 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.