Every day, thousands of women sweat in the gym trying to achieve their ideal figure.Many people exhaust themselves with a strict diet, ruining their health.The most problematic area is the stomach, especially for women after childbirth.The process of adipose tissue deposition in this area takes place much faster than getting rid of it.However, to achieve success, it is enough to correctly perform a suitable set of exercises at home, which will remove fat and make the stomach flat.
For training, you will need a mat and loose sports clothes.Use your favorite music to add rhythm and lift your mood.
Exercise set for a flat stomach
EXERCISE 1: DRAWING
Lie on the mat, on your back, bend your legs at the knee joints, pressing the feet firmly to the floor.Bring 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 smoothly.
In such cases, it is recommended to observe the rhythm of breathing: rise when inhaling, descend when 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 reverse of the previous one.Stay in the same position, put your hands behind your head.Lift your leg and pull your knee toward your chest so that your thigh is parallel to the floor.Inhale first, exhale as you lift.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.Do ten times in three approaches.
EXERCISE 4: LIFTING FROM A LYING POSITION
Lie on your back, arms above your head, legs straight.Then lift your upper and lower limbs at the same time and try to reach the tips of your toes with your hands.This is an excellent exercise 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 overloaded.Stay in this position as long as you can.Then roll onto your side, resting on one forearm and one foot.Then change the position.Increase the time spent in this position with each session.
EXERCISE 6: LOAD BENDS
We stand straight, put our feet at shoulder height, take a dumbbell in our hands, if we don't have one, we can replace it with a bottle of water.Raise it above your head with straight arms and smoothly bend left and right, staying in this extended bent position for a few seconds;you should feel tension in the side abdominal muscles.Do ten to fifteen bends in both directions;
EXERCISE 7: LEG RAISING FROM A SEATED 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 for a while in this pose, let your legs go back.The number of executions is ten, two approaches.
EXERCISE 8: RAISING THE LAW FROM A LYING POSITION
Lie down on a gymnastic mat, stretch your arms above your head.Then lift your legs and upper body at the same time.The posture should be in the shape of a tick.This pumping happens in a specific rhythm, not too fast, but not too slow.Do ten times in two approaches.In order not to hurt your stomach after training, after completing the task, lie on your stomach, stretch your arms forward and lift your legs and trunk at the same time, try to stretch your body as much as possible.
EXERCISE 9: LEG RAISE FROM A SEATED POSITION
Sit on the mat, support your hands behind your back, close your legs, raise your legs straight up and hold this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USING THE HULAH HOOP
The hoop is a great help to create a thin, beautiful waist at home.Keep in mind that hula hoop exercises require you to wear thick clothing if you don't want bruises on your figure after your workout.
How to increase the effectiveness of exercises
RULE 1
Before you start losing weight in the abdominal area, you need to find the cause of excessive fat deposits in this part of the body.Because first of all, the cause must be affected, otherwise the effect achieved will be short-lived.The most common causes are a diet high in carbohydrates and fat, physical inactivity, slow metabolism, pregnancy and childbirth.
First of all, you need to rethink 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: in small portions, every 2 hours.Another essential element for weight loss is water.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;do not be lazy to go to the next office of the office to hand over the papers in person instead of handing them over to someone else.
Many people have an excuse: I don't have time, I'm always working.You can also find a way out here - you can walk a few stops to work and on your way home, it gives you energy and improves your mood.
RULE 3
Girls who train at home usually ignore the warm-up of the whole body and immediately start with muscle training.This is incorrect!In order to lose weight effectively, you need to warm up and tone your whole body.Five to ten minutes will be enough for this.You can replace this warm-up with light jogging, swimming or dancing.
RULE 4
Do not give in to the illusion that a flat stomach will appear after just a few sessions.Not only do you have to try to believe in yourself, but you also have to be patient enough to lose weight.
It's enough if you only do forty minutes a day and don't exhaust yourself with two-hour training sessions, but you have to do it regularly, without skipping a beat.
All abdominal exercises should be performed not for speed, but for quality.If you do everything at a fast pace, you will only get jerks and pain.You need to gradually stretch the muscles - the slower, the greater the effect.The number of performed tasks and approaches increases day by 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 be happy about your success.
RULE 5
You should exercise in the morning, before breakfast;if it doesn't work at the beginning of the day, then at least two or three hours after a meal.Don't get stuck on simple tasks;the more complex it is, the more effective it is.
RULE 6
It is worth exercising at the same time, preferably every day.In extreme cases, three or four hours a week will be enough.Do tasks until your muscles feel tingly and tired.And of course, don't forget about your diet and drinking regime.
The most important 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, she cannot do exercises on the abdominal muscles, because this can make the uterus toned and everything will end very badly.
- Somatic diseases.Many diseases can be contraindications to losing weight and intensive physical exercise, such as: gastrointestinal, kidney, cardiovascular diseases, diabetes, locomotor diseases.
- Recovery period after surgical interventions, serious infectious diseases.At this time, the body needs additional support, but not weight loss.