Dream to lose weight in your belly, get rid of the sides and reduce the waist? Begin performing exercises for a flat stomach at home today! For the training of the press you will need a minimum of inventory and a little bit of space in the room.
We offer you a selection of quality exercises for the muscles of the stomach, which is guaranteed to help you to tighten up the iron and get rid of the fat in the area of the waist.
EXERCISES FOR ABDOMEN: IT IS IMPORTANT TO KNOW
Before moving on to a series of exercises for the abdomen in the house, it is worth noting that weight loss only occurs when you eat food that is less than the agency is able to spend the energy (that is to say, they eat in the context of a calorie deficit). If you do not comply with the restrictions in the diet, some fat of the intermediate layer will not decrease, even with the daily execution of exercises of the abdominal muscles.
Therefore, for the effectiveness of the weight loss in the abdominal area are important for three factors:
- Deficit of calories and nutrition
- Exercise to tone the muscles of the abdomen
- Cardio workout to burn fat
TRAINING RULES FOR BELLY AT HOME:
- If you want to have a flat belly in a short time, your workout should include cardio-exercises to burn fat and exercises to tone the muscles of the stomach. Therefore, the training plan for a flat belly, can be divided into two parts: cardio-training (15-20 minutes), and exercises for all of the corset muscle (15-20 minutes). In the second part includes exercises for the belly, in the back, standing, on the bar – your choice. It is desirable that the exercise program is more varied.
- The total time of this set of exercises for the belly is 30 to 40 minutes, practice will require 2 to 3 times a week. Of course, you can train with greater or lesser frequency depending on your goals and problem areas.
- Before the formation of the belly it is desirable to perform a workout, after a workout – stretching.
- If you want to lose weight in the stomach more quickly, it is always best to focus on cardio-training. It is always more effective to burn fat, simply download press. Be sure to see our finished cardio-training to lose weight.
- The most effective way to burn fat in the abdomen, it is also desirable to increase the length of the activity: walk more, do regular walks, less use public transportation, choose the types of active rest on the weekend. The popular modern devices that perform a monitoring of the activity during the day, you can become your good helper in this matter. For example, the fitness of the bracelet.
- For some exercises of the abdominal muscles may require the use of weights. If you want, you can replace the plastic bottles with water or sand. The practical fitness of the inventory to lose weight in the abdomen also takes into account the fitball and weight.
- Contrary to the confusion, the training on safety of the transparencies will not help you to lose weight faster in the abdominal area. In addition, this practice gives the work load of the heart, in the reduction of the fat layer of the film does not affect at all.
THE EXECUTION PLAN OF THE EXERCISES FOR A FLAT BELLY
The exercises are taken to a selection of those presented below. You can switch exercises, swap them or add new ones.
- Cardio exercise (15-20 minutes): 5 exercises diagram of 30 seconds of work 30 seconds of rest and 45 seconds work – 15 seconds rest, repeat the exercise in 3 rounds, between the circles of 1 to 2 minutes of rest.
- Standing exercises + exercises back (10-12 minutes): 8-10 exercises diagram of 40 seconds work – 20 seconds rest or 50 seconds of work and 10 seconds of rest. After each of the fourth and fifth exercises, you can take a short break.
- Ornaments + exercises while in the womb (10-12 minutes): 8-10 exercises diagram of 40 seconds work – 20 seconds rest or 50 seconds of work and 10 seconds of rest. After each of the fourth and fifth exercises, you can take a short break.
CARDIO-EXERCISES FOR THE ABDOMEN
Cardio-exercises for the abdomen will help you to burn more calories, speed up the metabolism, start the process of burning fat and strengthen the muscles of the abdomen. Cardio exercise better comply with the interruptions, for example, 30 seconds of intense work + 30 seconds of rest (or in the mode of TABATA), this will help to keep the training is much more effective.
If you have any contraindications for the health, simply follow the exercises without breaks and speed runs, trying at the same time to maintain speed. For example, instead of exercises Horizontal, jogging for the" just hardware re-tighten the knees to the chest in the position of the strap.
EXERCISES FOR THE MUSCLES OF THE BELLY AND IN THE BACK
The most common exercises for a flat stomach are considered to be exercises in supine position – options of turns, elevations of the legs, pulling up the knee towards the chest, etc., the Advantage of such exercises which help pump target the abdominal muscles (rectus and oblique), and thereby make that your abdomen is flat and in shape. During the execution of the exercises in the back, the abdomen should be pulled in and your back against the floor. You can not bend back, to separate the waters were to the loins of sex and make sudden movements, otherwise there is the risk of injury. Try to pull the navel to the spine and perform the exercises gently and carefully.
Also keep in mind that these exercises for a flat stomach, should be treated with caution, if you have problems with the spine. Different forms of turns give the load in the back and kidneys, therefore, these exercises for the abdomen may cause pain or discomfort in this area of the body. If you experience pain during the execution of the exercises for the belly, in the back, it is best to temporarily not to practice. Replace your exercises, abdomen foot and murals (both of which are discussed later). After muscle strengthening of the corset to these exercises, you can return.
- The curvature of the
- The curvature with a touch of leg sex
- Pulls knees to chest
- The touch of the ankles
- Torsion bars of the leg
- Double twist
- Scissors
- The bike
- Bike with your feet
- The elevation of the legs
- Circular of the rotation of the feet
- Barca
- Russian twist
EXERCISES FOR THE MUSCLES OF THE ABDOMEN ON THE PLATE
Strap is one of the most effective exercises for a flat stomach. It not only helps to pump the straight and the abdominal muscles obliques, but also to strengthen the entire corset muscle full.
- Strap
- Strap on the elbows
- Walk on the plate
- The touch of the shoulders on the plate
- The twists in the plate
- The rotation of the hands in the plate
- The lifting up of the hands in the plate
- The extraction of the feet in the plate
- The spider
- The sidebar
- The lateral curvature of the strip
- The extraction of the feet in a strip of
EXERCISES FOR THE MUSCLES OF THE ABDOMEN STANDING
An excellent alternative to more traditional exercises for the abdomen in the soil are exercises that are performed in a standing position. During the time of execution of such exercises is to lower the probability of poor positioning of the back, and means lower risk of injury and complications. To start optional of performing exercises with free weights, you can start training and without prior inventory.
- To touch with the elbow the knee
- Elevations of legs
- Turn the body with weights
- Side whirlwind with dumbbells
- Effect of the incline with the dumbbells to the ground
- Effect of inclination in the position of lifting
- Effect of the incline with the dumbbells
- Spin attack
- Pulls knees to chest
- Mill
EXERCISES FOR THE ABDOMINAL MUSCLES, THE BACK AND THE LUMBAR AREA
This is another very effective exercise for the muscles of the stomach. At the time of execution is also going to strengthen the back muscles and the lumbar area, which is good for the prevention of pain in the spine and help improve posture.
- Superman
- Superman simplified
- Superman with breeding hands
- The swimmer
- The hunter's dog