To reduce to lose dream weight in the belly, to get rid of flanks and waist? You start performing the exercises for a flat stomach at home today! For Training you need a minimal inventory and a bit of free space in the room.
We offer you a selection of high-quality exercises for the abdominal muscles that is guaranteed to help you to tighten abdominal muscles and lose fat the waist area.
EXERCISES FOR THE BELLY: WHAT IS IMPORTANT TO KNOW
Before the compilation of exercises for the stomach at home, it is worthwhile to emphasize that the weight loss occurs only when you consume less food than the body is able to the energy (i.e., eating in a calorie deficit). If you do not remove these restrictions in the diet, then the fat layer also with the day to day implementation of the exercises on the muscles of the abdomen.
Therefore, for effective weight loss in the abdominal area, three factors are important:
- Calorie deficit and proper nutrition
- Exercise for muscle tone belly
- Cardio Training for fat burning
THE RULES OF EXERCISES FOR THE STOMACH AT HOME:
- If you want to get a flat stomach in a short period of time, then your workout Cardio exercises for fat burning and exercises for the muscle tone of the abdomen should. Therefore, a training plan for flat stomach in two parts: Cardio workout (15-20 minutes), and exercises for the entire muscular corset (15-20 minutes). In the second part of the exercises for the abdominal to the back in, in the bar – at your discretion. It is desirable that the training program was very diverse.
- The total time of such a complex of exercises for the belly is 30-40 minutes, you need to do it 2-3 times per week. Of course, you can train more or less frequently depending on your goals and problem areas.
- Before the Training of the abdomen desirable Training run, post – workout stretching.
- If you want to lose, weight is always better, in the belly fast focus on Cardio Training. It is always more efficient for burning fat than just the swing of the press. Check out our ready-to Cardio exercise for weight reduction.
- For a more effective burning of fat on the belly, it is also desirable to increase daily activity: to walk more, you make regular walks, less transport use, select the active forms of recreation on the weekend. Popular modern devices that can track the activity in the course of the day, your good helper in this matter. For example, a Fitness bracelet.
- For some of the exercises on the muscles of the abdomen you may need dumbbells. If desired, you can replace the plastic bottles with water or Sand. Among the useful Fitness-sports equipment for losing weight on the belly please note also pliable and weight.
- Contrary to popular belief, Training in the food-the movies do not help you to lose weight faster in the stomach. In addition, this practice is a burden on the heart, while no effect is on the reduction of fat tissue Film.
PLAN THE EXERCISES FOR A FLAT STOMACH
The exercises are from the following. Can alternate the exercises, reorder, or add new ones.
- Cardio exercises (15-20 minutes): 5 exercises for 30 seconds according to the scheme of work – 30 seconds rest or 45 seconds work – 15 seconds rest, repeat the exercise in 3 rounds, between the circles for 1-2 minutes Pause.
- Exercises + are exercises on the back (10-12 minutes): 8-10 exercises 40 seconds according to the scheme of work – 20 seconds rest or 50 seconds work – 10 seconds of rest. After every fourth-the fifth exercise, take a short break.
- Ironing + exercises lying on the belly (10-12 minutes): 8-10 exercises 40 seconds according to the scheme of work – 20 seconds rest or 50 seconds work – 10 seconds of rest. After every fourth-the fifth exercise, take a short break.
CARDIO EXERCISES FOR THE BELLY
Cardio exercises for belly help you burn more calories, accelerate metabolism, processes of burning fat and strengthening the muscles of the abdomen. Cardio exercises perform better, with interruptions, for example, 30 seconds of intense work + 30 seconds recovery (or in the Tabata mode), it can help, the Training is much more effective.
You have contraindications for health, not just the exercises without jumping and running, without holding a high speed. For example, instead of the exercise "run Horizontally" just pull the knee up to the chest in the Position of the bar.
EXERCISES FOR THE ABDOMINAL MUSCLES ON THE BACK
The most common exercises for a flat stomach exercises on the back are lying – options Situps climbs the legs, pulling the knees to the chest, etc. the advantage of such exercises is that they will help, pumps, specifically the abdominal muscles (straight and oblique), and in order to make your stomach flat and Fit. During the exercise on your back, your belly should be tucked up and the back to the floor. Do not bend the back, the lower back off the floor and make sudden movements, otherwise the risk of injury. Try to pull the navel to the spine and gently guide the exercises, and thoughtful.
Note also that such exercises for a flat stomach must be treated with extreme caution, if you have problems with the spine. Different variants of rotation, the load on the back and the hips, so that such exercises for the abdominal pain or discomfort in this area of the body can cause. If you have any pain during the execution of the exercises for the belly-to-back, then it is better not to practice temporarily. Replace your exercises for the abdomen in standing and Ironing (about you is described below). After the strengthening of the muscle corset to these exercises, back.
- Rotation
- Twisting with the stars floor
- Pulling up the knee to the chest
- Note Ankle
- Oblique Twist to the leg
- Double Twist
- Scissors
- Bike
- Bicycle with straight legs
- The rise of the legs
- Circular rotation of the legs
- Sailing boat
- Russian Twist
EXERCISES FOR THE ABDOMINAL MUSCLES IN THE BAR
Ironing – one of the most effective exercises for a flat stomach. It just pumps straight and oblique abdominal muscles does not help but strengthen the entire muscles.
- Ironing
- Strap on the elbows
- Walking in the bar
- Contact of the shoulders in the bar
- Twists and turns in the bar
- Rotation of the hands in the bar
- Rise in Hand
- Abduction of the legs in the groin
- Spider
- Side-To-Side Ironing
- Rotation in the side bar
- Abduction of the legs in the reverse Ironing
EXERCISES FOR THE ABDOMINAL MUSCLES ARE
Excellent Alternative to traditional exercises for the stomach on the floor, the exercises are performed in standing are. During the execution of these exercises, the less the probability of misalignment of the back, and thus less risk of injury and aggravation. For starters, not necessarily the exercises with dumbbells, you can start to practice without the additional inventory.
- Touch The Elbow-Knee
- Leg lift
- The rotation of the housing with dumbbells
- Side-to-side twist with the dumbbells
- Slopes with a barbell on the floor
- The gradients in the Position of the knee flexion
- Slopes with dumbbells in the direction of
- Turn with a lunge
- Pulling up the knee to the chest
- Mill
EXERCISES FOR ABDOMINAL MUSCLES, BACK, AND LOIN
It is still a very effective exercises for the abdominal muscles. During its term, you will also the muscles of the back and the loin strengths, what is a good prevention of pain in the spine and helps improve posture.
- Superman
- Superman Simplified
- Superman with the hands
- Float
- Hunting dog