Do you dream of losing pounds in your stomach, get rid of the side and reduce your waist?Today you start performing flat stomach exercises at home!To train printing, you will need a minimum inventory and a little free space in the room.
We offer you a choice of high quality exercises for abdominal muscles, which is guaranteed to help you clamp and solve the fats of the waist area.
Belly exercises: What is important to know
Before moving to the choice of abdomen at home, it is worth emphasizing that weight loss occurs only when consuming food less than the body can spend energy (they eat as part of the disadvantage of calories).If you do not follow the restrictions in the diet, then the fat layer will not be reduced to the daily performance of exercises on the abdominal muscles.
Therefore, three factors are important for efficient weight loss in the abdomen:
- Calories shortage and proper nutrition
- Abdominal muscle training
- Cardio-training for burning fat
Rules for abdominal training at home:
- If you want to achieve a flat belly in a short time, then your training should include a cardio Ignition exercise and a tone of abdominal muscles. Therefore, the plan of the flat stomach training can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire muscle cord (15-20 minutes).The second part includes the exercises for the abdomen on the back, standing in a bar - at its discretion.It is desirable that the exercise program be as diverse as possible.
- The total time of such a complex of stomach exercises is 30-40 minutes, it is necessary to include 2-3 times a week.Of course, you can train more or less, depending on your goals and problem areas.
- Before training the abdomen, it is recommended to perform warm, after training - Execute stretching.
- If you want to lose weight in the stomach faster, then it is always better to focus on cardio training.It is always more effective for burning fat than just pumping the press.Be sure to see our finished cardio training for weight loss.
- For more efficient stomach ignition, it is also recommended to increase the day activity: Go on foot, regular walks, use smaller transport, select Active types of relaxation on weekends.Popular modern devices accompanying activities during the day can become your good assistant in this matter.For example, fitness bracelet.
- For some exercises on the abdominal muscles you may need noodles.If desired, they can be replaced with plastic bottles of water or sand.Among a healthy fitness name also pays attention to fitball and weight.
- Contrary to common misconception, training in food movies will not help lose weight faster in the abdomen. In addition, this practice gives a load on the heart, while the film does not affect fat reduction at all.
Plan to perform flat stomach exercises
Exercises are taken to choose from one presented below.You can exchange exercises, change them in places or add new ones.
- Cardio-catercation (15-20 minutes): 5 exercises according to 30 seconds-30 seconds-30 seconds Working work 15 seconds, repeat exercises in 3 rounds, between circles 1-2 minutes of rest.
- Standing + backgrounds on the back (10-12 minutes): 8-10 exercises according to the 40 second scheme Working work 20 seconds or 50 seconds of the workforce - 10 seconds.After each fourth or fifth exercise, you can take a short break.
- Planks + stomach exercises (10-12 minutes): 8-10 Exercises according to the 40 second scheme work-20 seconds of rest or 50 seconds working - 10 seconds.After each fourth or fifth exercise, you can take a short break.
Cardio exercise for abdomen
The abdominal cardiac will help you burn more calories, speed up metabolism, run fat burning processes and strengthen your abdominal muscles.The cardiac is better performed with interruptions, for example, 30 seconds, intense work + 30 seconds (or in the tab mode), it will help training much more efficiently.
If you have contraindications for health, just perform exercises without jumping and running, while trying to maintain a high speed.For example, instead of "horizontal race" exercises, just pull your knees into your chest in the bar.
The exercises for abdominal muscles on the back
Most often flat stomach exercises are considered to lie on their back - twisting options, legs, pulling knees in your chest, etc.The advantage of such exercises is to help pump the targeted muscles of the abdomen (straight and hair), which means that your stomach does and fit. During the exercise on the back, your stomach should withdraw and press on the floor. You can't bend your back, rip down the lower back from the floor and make sudden movements, otherwise there is a risk of injury.Try to pull the navel in the spine and gently and imagine the exercises thoughtfully.
Also keep in mind that such flat stomach exercises should be treated with special caution if you have problems with your spine.Various curling options give load on your back and lower back so that such abdomen can cause pain or unpleasant sensations in this body area.If you have painful sensations during your back exercise on your back, then you better not exercise temporarily.Replace them with stomach exercises standing and strips (they will talk below).After strengthening the muscle corset on these exercises you can return.
- Twist
- Twisting with a touch of floor
- Pulling knee to the chest
- Touching the ankles
- Spit the twisting on the leg
- Double twist
- Scissors
- Bicycle
- Indurated bike
- Raising your legs
- Circular rotations with legs
- Boat
- Russian turn
Equal muscles exercises at the bar
Planck is one of the most effective stomach exercises.It helps not only pump the rectus and hair muscles of the abdomen, but also strengthen the entire muscle cord.
- Planck
- Planck on elbows
- Walking at the bar
- Lights Shoulders in Bar
- It turns to the bar
- Rotation with hands in the bar
- Raising at the bar
- Abstraction of legs in a bar
- Spider
- Bottle bar
- Twisting in the sidebar
- Summary of the legs in the reverse bar
The exercises for the abdominal muscles standing
Excellent alternative to more traditional abdomen exercises on the floor are exercises performed in a standing position.While performing such exercises, the probability of an irregular location of the back, which means a lower risk of injuries and deterioration less.For starters, you don't need to exercise your dumbbell exercises, you can start training without accessories.
- Curling with knee elbow
- Landing
- Corps turns with dumbbells
- Side twisting with dumbbells
- Padders from dumbbell to floor
- Squad
- Tilting of a dumbbell on the side
- Turn Rung
- Pulling knee to the chest
- Mill
The exercises for abdominal muscles, back and lower back
This is another group of very effective abdominal muscle exercises.During their implementation, you will also strengthen the back and lower back muscles, which is a good prevention of pain in your spine and help improve hold.
- Superman
- Superman is simplified
- Superman with diluted hands
- Swimmer
- Hunting dog