Every day thousands of women sweat in the gym, trying to achieve their ideal figure.Many people exhaust themselves on a strict diet, ruining their health.The most problematic area is the stomach, especially in postpartum women.The process of deposition of adipose tissue in this area occurs much faster than its elimination.But to achieve success, it is enough to correctly perform an adequate set of exercises at home that will remove fat and flatten your belly.
For training you will 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, 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 gently.
In this case it is advisable to observe the rhythm of breathing: rising while inhaling, descending while exhaling.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.Stay in the same state, put your hands behind your head.Raise your legs and bring them together with your knees towards your chest so that your thighs are parallel to the floor.First, inhale, as you lift, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSSED LEG RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternatively, lift your right lower limb, bent at the knee, and pull it towards the elbow joint of your left hand.Then change the limbs.The pace of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: RAISING THE LIMBS FROM A LYING POSITION
Lie on your back, arms above your head, legs straight.Next, raise your upper and lower limbs at the same time, trying to reach your toes with your hands.This is a great task for eliminating belly fat and pumping up your abs.
EXERCISE 5: PLANK
Put your hands on your elbows and forearms, rest your toes on the floor, lower your head, otherwise your neck will quickly be overworked.In this position, stay as long as possible.Then roll onto your side, resting on one forearm and the side of your foot.Next, change your position.With each session, increase the amount of time in this position.
EXERCISE 6: LOADED FOLDS
We stand up straight, put our feet at shoulder height, take a dumbbell in our hand, if you don't have them you can replace them with bottles of water.Raise it above your head with straight arms and gently bend it left and right, remaining in this extended inclined position for a couple of seconds;you should feel tension in your lateral abdominal muscles.Perform ten to fifteen turns in each direction;
EXERCISE 7: RAISES WITH LEGGINGS FROM A SITTING POSITION
For this activity you will need a chair with a back.Sit with your back straight, place your palms on the seat of the chair and raise your knees to your chest.Lock this pose for a while, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: RAISING THE TORSO FROM A LYING POSITION
Lie on an exercise mat, stretch your arms above your head.Next, lift your legs and upper torso at the same time.The shape of the body position should take the shape of a tick.This pumping is carried out at a particular pace, not very fast, but not slow either.Perform ten times in two approaches.To prevent the abdominal area from getting sore after exercise, after completing this task, lie on your stomach, stretch your arms forward and simultaneously lift your legs and torso, trying to stretch your body as best as possible.
EXERCISE 9: RAISES WITH LEGGINGS FROM A SITTING POSITION
Sit on the mat, lean with your hands behind your back, bring your legs together, lift your legs upwards and maintain this position for as long as possible.Then return to the previous position.Perform two or three approaches.
EXERCISE 10: USING A HULAH HOOP
A hoop is a great help to create a slim and 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 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 cause of excess fat deposits in this particular part of the body.Since first of all it is necessary to influence the cause, otherwise the effect obtained will be short-lived.The most common reasons: diet with excess carbohydrates and fats, sedentary lifestyle, 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 fruits and vegetables.It is preferable to eat according to the schedule: small portions, every 2 hours.Another essential element for 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 N.2
Move more, and we're not talking about special gymnastics or training in the gym.Time spent at home or at work should include periods of intense physical activity: taking the stairs instead of using the elevator;clean your apartment more often;Don't be lazy to personally go to the nearest office in the office to deliver the documents, instead of handing them to someone else.
Many people have an excuse: I don't have time, I'm always at work.Here, too, you can find a way out: you can make a couple of stops both on the way to and from work, this will give you a boost of energy and improve your mood.
RULE N.3
Usually girls working 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.For this five to ten minutes will be enough.You can replace this warm-up with a light jog, a swim in the pool, or a dance.
RULE N.4
Don't indulge in the illusion that a flat stomach will appear after just a couple of sessions.You must not only try to believe in yourself, but also be patient enough when it comes to losing weight.
It is enough to do only forty minutes a day and not exhaust yourself with two-hour workouts, but you need to 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 sprains and pain.It is necessary 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 of your life every three days to rejoice in your success.
RULE N.5
It is necessary to practice in the morning, before breakfast;if it doesn't work early in the day, at least two to three hours after eating.Don't focus on simple tasks;the more complex it is, the more effective it is.
RULE N.6
It is best to train at the same time, preferably every day.In extreme cases, three or four lessons per week will be sufficient.Perform activities until your muscles feel tingling and tired.And, of course, don't forget about your 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, it is not possible to perform exercises on the abdominal muscles, because because of this the uterus can tone up and everything will end very badly.
- Somatic diseases.Many diseases can represent a contraindication to weight loss and intense physical exercise, 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 time, the body needs additional support, but not weight loss.