Do you dream of losing weight in your stomach, escaping the sides, and lowering the waist?Start doing exercises for a flat belly at home today!To train the press, you will need a minimal inventory and a little free space in the room.
We offer you a selection of high quality exercises for the abdominal muscles, which is guaranteed to help you tighten the press and get rid of the waist area fat.
Abdominal exercises: what is important to know
Before switching to a selection of abdominal exercises at home, it is worth noting that weight loss occurs only when consuming food less than the body is able to spend on energy (ie, you eat as part of calorie deficiency).If you do not comply with diet restrictions, then the fat layer will not decrease even with the daily performance of exercises in the abdominal muscles.
Therefore, three factors are important for effective weight loss in the abdomen:
- Lack of calories and proper food
- Abdominal training
- Cardio training for fat burning
Rules for belly training at home:
- If you want to reach a flat belly within a short time, then your training should include cardio to burn fat and abdominal muscle tone exercises. Therefore, the flat belly training plan can be divided into two parts: cardio training (15-20 minutes) and exercises for all muscle corsets (15-20 minutes).The second part includes abdominal exercises on the back, standing, grass - at your discretion.It is desirable for the exercise program to be as diverse as possible.
- The total time of such an exercise complex for the abdomen is 30-40 minutes, it is necessary to get involved in 2-3 times a week.Of course, you can train more or less depending on your goals and problem areas.
- Before drilling your stomach, it is advisable to perform a warm stretch after drill - perform the stretch.
- If you want to lose weight in your stomach faster, then it is always best to focus on cardio training.This is always more effective for burning fat than just pumping the press.Make sure you look at our finished cardio training for weight loss.
- For more effective stomach fat combustion, it is also advisable to increase the activity of the day: go on foot, take regular walks, use less transport, choose active types of relaxation on weekends.Modern folk tools that follow activity during the day can become your good assistant in this matter.For example, a fitness bracelet.
- For some exercises in the abdominal muscles, you may need dumbbells.If desired, they can be replaced with plastic bottles with water or sand.Among the healthy fitness invitations is also paying attention to fitball and weight.
- Despite a common concept, training in food films will not help you lose weight faster in your abdomen. In addition, this practice gives a heart load, while the film does not affect the reduction of the fat layer.
Plan for performing exercises for a flat belly
The exercises are obtained to choose from those presented below.You can do alternative exercises, change them in places or add new ones.
- Cardioocation (15-20 minutes): 5 exercises according to the 30-second scheme work-30 seconds rest or 45 seconds work-15 seconds rest, we repeat the exercises in 3 circuits, between circuits 1-2 minutes rest.
- Foot Exercises + on the back (10-12 minutes): 8-10 exercises according to the 40-second work scheme-20 seconds of rest or 50 seconds work-10 seconds rest.After any fourth or fifth exercise, you can take a short break.
- PLACS + Stomach Exercises (10-12 minutes): 8-10 exercises according to a 40-second work scheme-20 seconds or 50 seconds work-10 seconds of rest.After any fourth or fifth exercise, you can take a short break.
Cardio
Cardioocation for the abdomen will help you burn more calories, speed up metabolism, start fat burning processes and strengthen your abdominal muscles.Cardiochemistry is best done with intermittently, for example, 30 seconds, intense work + 30 seconds rest (or in Tabata mode), this will help make the training much more effective.
If you have health contraindications, simply perform exercises without jumping and running while trying to keep high speed.For example, instead of the "horizontal jogging" exercise, simply pull your knees to the chest on the bar.
Exercises for the abdominal muscles on the back
The most common exercises for the flat belly are considered to be lying on the back - options for twisting, lifting the legs, kneeing on the chest, etc.The advantage of such exercises is that they help to pump the intended abdominal muscles (straight and oblique), which means making your stomach flat and convenient. During exercise on the back, your stomach should be pulled and pressed to the floor. You cannot bend your back, remove the bottom of your back from the floor and make unexpected movements, otherwise there is a risk of damage.Try to pull the navel on your back and perform the exercises gently and thoughtfully.
Also, note that such exercises for a flat belly should be treated with special care if you have problems with the spine.Various winding options give a load on the back and back, so such exercises for the abdomen can cause pain or unpleasant sensations in this area of the body.If you have painful sensations during abdominal training on your back, then it is best not to practice them temporarily.Replace them with abdominal attitude exercises and strips (they will be discussed below).After strengthening the muscle lanes in these exercises, you can return.
- Twisting
- Distorting with a touch of the floor
- The knee pull on the chest
- Touch of ankles
- Saliva
- Dual twisting
- Scissors
- bike
- Prolonged bike
- Raising the legs
- Circular rotations with the legs
- Boat
- Russian curves
Exercises for the abdominal muscles in the grass
Planck is one of the most effective exercises for a flat belly.It helps not only pump the rectum and oblique abdominal muscles, but also strengthen all muscle corsets.
- Planck
- Planck on the elbows
- Walking in the grass
- Bright shoulders in the grass
- Back to the grass
- Handwriting on the grass
- Raising in the grass
- The leg abstraction in the grass
- spider
- Side
- Twisting on the side bar
- Abstraction of the legs in the opposite bar
Exercises for the abdominal muscles in the legs
A great alternative to the most traditional abdominal exercises on the floor are exercises that are performed in a standing position.During the performance of such exercises, the possibility of improper position of the back, which means a lower risk of damage and irritation is less.To begin with, it is not necessary to perform dumbbell exercises, you can start drill without additional equipment.
- Carling with knee elbow
- Droop
- The bodies return with dumbbells
- Side turning with dumbbells
- Slopes from dumbbell to floor
- squad
- Tilting from dumbbells to the arm
- Back with a moisture
- The knee pull on the chest
- mill
Exercises for abdominal muscles, back and back
This is another set of very effective exercises for the abdominal muscles.During their implementation, you will also strengthen your back and back muscles, which is a good prevention of back pain and help improve behavior.
- superman
- The superman is simplified
- Superman with diluted hands
- swimmer
- Hunting dog