Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with a strict diet, destroying their health.The most problematic area is the stomach, especially in postpartum women.The process of depositing fatty tissue in this area happens much faster than getting rid of it.But to succeed, it is enough to correctly perform a suitable set of exercises at home that will remove fat and make your stomach flat.
For training, you will need a mat and loose sports clothes.Use your favorite music to add rhythm and get you in 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, pressing the feet firmly to the floor.Clasp your hands and place them behind your head.Now slowly raise 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: QURAN RAISES FROM A LYING POSITION
This task will be the reverse of the previous one.Remain in the same position, put 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 RAISE
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 your left hand.Then switch ends.The pace of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: ASSEMBLY RAISED FROM A STANDING POSITION
Lie on your back, arms overhead, legs straight.Then simultaneously lift your upper and lower limbs up, trying to reach the tips of your toes with your hands.This is a great exercise to get rid of belly fat and increase your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, touch your toes to the floor, lower your head, otherwise your neck will quickly strain.In this pose, stand as long as you can.Then roll onto your side, resting on one forearm and the side of your leg.Then change position.With each session, increase the time in this position.
EXERCISE 6: LOADED BENDS
We stand up, put our feet at shoulder height, take a dumbbell in hand, if you don't have one, you can replace them with water bottles.Raise it above your head with straight arms and gently bend left and right, staying for a few seconds in this extended inclined position.you should feel tension in the lateral abdominal muscles.Perform ten to fifteen turns in each direction.
EXERCISE 7: QURAN RISE FROM A SEATED POSITION
For this activity you will 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 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 on an exercise mat, stretch your arms above your head.Then lift the legs and upper body at the same time.The shape of the body position should be in the form of a check mark.This pumping occurs at a peculiar rate, not too fast, but not slow either.Perform ten times in two approaches.So that your abdominal area does not hurt after exercise, after completing this task, lie on your stomach, stretch your arms forward, and also raise your legs and torso at the same time, trying to stretch your body as much as possible.
EXERCISE 9: QURAN RISE FROM A SEATED POSITION
Sit on the mat, support your hands behind your back, close your legs together, lift your legs straight up and hold in this position as long as possible.Then return to your previous position.Make two or three approaches.
EXERCISE 10: USING A HOOLAH HOOP
A hoop is a great helper to create a slim, beautiful waist at home.Keep in mind that to do hula hoop exercises you need to wear thick clothes if you don't want bruises on your figure after the exercise.
How to increase the effectiveness of exercises
RULE No. 1
Before you start losing weight in the abdominal area, you should find out the cause of excess fat deposits in this particular part of the body.Since first of all you need to affect the cause, because otherwise the achieved result will be short-lived.The most common reasons: diet with excessive carbohydrates and fats, physical inactivity, slow metabolism, pregnancy and childbirth.
First, you need to revise 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 for weight loss is water.You should drink at least 2 liters of water a day to improve metabolism in the body and speed up weight loss.No fast food or unhealthy snacks.
RULE No. 2
Move more and we are not talking about special exercise or training in the gym.The time you spend at home or at work should include periods of high physical activity: take the stairs instead of using the elevator.you clean your apartment more often.don't be too lazy to go to the next office of the office to deliver the papers in person, instead of delivering them to someone else.
Many people have an excuse: I don't have time, I'm always at work.And here, 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 No. 3
Usually girls who work out at home neglect the warm-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 No. 4
Don't let yourself be under the illusion that you'll get a flat stomach after just a few sessions.You need not only to try and believe in yourself, but also to 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 training sessions, but you must do it regularly and without skipping.
All exercises for abs should be done 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 measure your waist every three days to celebrate your success.
RULE No. 5
You should 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 stuck on simple tasks.the more complex, the more effective.
RULE No. 6
It is best to train at the same time, preferably every day.In extreme cases, three to four lessons a week will be enough.Do tasks until your muscles feel tingly and tired.And, of course, don't forget about diet and alcohol consumption.
The main thing is to believe in yourself, have an emotional attitude and remember that this is not an instantaneous process and requires effort and time.
Contraindications
- Pregnancy period - since during this unusual period in a woman's life, you can not do exercises on the abdominal muscles, because because of this the uterus can be stimulated and everything will end very badly.
- Physical ailments.Many diseases can be a contraindication for weight loss and intense exercise, such as: diseases of the gastrointestinal system, kidneys, cardiovascular system, diabetes mellitus, pathology of the musculoskeletal system.
- Recovery period after surgical operations, serious infectious diseases.At this time, the body needs additional support, but not weight loss.