Every day, thousands of women sweat in the gym and try to achieve their ideal figure.Many people tire themselves with a strict diet and spoil their health.Especially for women, the most problematic area after childbirth is the stomach.The process of adipose tissue deposition in this area occurs faster than getting rid of it.But to be successful, it is enough to do proper home exercises that will remove fat and flatten your stomach.
For exercise, you will need a mat and loose sports clothes.Use your favorite music to add rhythm and lift your mood.
A series of exercises for a flat stomach
EXERCISE 1: THE TWIST
Lie on the floor, lie on your back, bend your legs at the knee joints, press your feet firmly on the floor.Clasp your hands and place them behind your head.Now slowly raise your upper body to the level of your shoulder blades and lower smoothly.
In this case, it is recommended to observe the rhythm of breathing: rise when breathing in, come down when breathing out.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEGS RISE FROM LYING POSITION
This task will be the opposite of the previous one.Stay in the same position, put your hands behind your head.Lift your legs and pull your knees towards your chest so that your thighs are parallel to the floor.Breathe in first, while lifting, breathe out.The number of executions is ten, two times.
EXERCISE 3: CROSSING THE LEG
Lie on your back on the floor, legs straight, hands behind your head.Alternatively, lift your right lower leg, bend it at the knee and pull it towards the elbow joint of your left hand.Then switch limbs.The rhythm of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: SURROUNDINGS RISE FROM LYING POSITION
Lie on your back, arms above your head, legs straight.Then, simultaneously raise your upper and lower limbs, trying to reach the tips of your toes with your hands.This is a great exercise to get rid of belly fat and pump up your abs.
EXERCISE 5: PLANK
Put your hands on your elbows and forearms, put your toes on the floor, keep your head down, or your neck will quickly become overworked.Hold this posture as long as you can.Then roll to the side with one wrist and leg resting on the side.Then change the position.Increase the amount of time in this position with each session.
EXERCISE 6: LOADED ADULTS
We stand straight, put our feet at shoulder level, take a dumbbell in your hand, if you don't have them, you can replace them with water bottles.Raise it above your head with straight arms and smoothly bend left and right, staying in this extended bent position for a few seconds;you should feel tension in the lateral abdominal muscles.Perform ten to fifteen loops in each direction;
EXERCISE 7: LIFTING THE LEGS FROM THE SITTING POSITION
You will need a chair with a backrest for this activity.Sit up straight, place your palms on the seat of the chair and bring your knees up to your chest.Freeze in this pose for a while, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE BODY FROM THE LYING POSITION
Lie on the gym mat, stretch your arms above your head.Then, lift your legs and upper body at the same time.The shape of the body position should take the form of a check mark.This pump is performed with a peculiar rhythm, not too fast, but not too slow.Perform ten times in two approaches.So that your abdomen does not hurt after the exercise, after completing this exercise, lie on your stomach, stretch your arms forward and at the same time lift your legs and trunk, try to stretch your body as well as possible.
EXERCISE 9: LIFTING LEG FROM SITTING POSITION
Sit on the floor, put your hands behind your back, cross your legs together, raise your legs straight up and hold this position for as long as possible.Then return to your previous position.Do two or three approaches.
EXERCISE 10: USE A HULAH RING
The ring is an excellent helper to create a thin, beautiful waist at home.Remember that you should wear thick clothes to do hula hoop exercises if you don't want bruises on your figure after the exercise.
How to increase the effectiveness of training
RULE #1
Before starting to lose weight in the abdominal area, you need to find out the reason for excess fat deposits in this particular part of the body.First of all, you need to influence the cause, because otherwise the effect achieved will be short-lived.The most common causes: diet with excess carbohydrates and fats, physical inactivity, slow metabolism, pregnancy and childbirth.
First, you should revise 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 vegetables and fruits.It is preferable to eat according to the schedule: in small portions, every 2 hours.Another indispensable element in losing weight is water.To improve metabolism in the body and accelerate weight loss, you need to drink at least 2 liters of water a day.No fast food or unhealthy snacks.
RULE #2
Move more, and we are not talking about special gymnastics or training in the gym.Time spent at home or at work should include periods of high physical activity: take the stairs instead of using the elevator;clean your apartment more often;Do not be lazy to go to the next office in the office to hand over the documents in person, rather than handing them over to someone else.
Many have an excuse: I don't have time, I'm always at work.Here, too, you can find a way out - you can walk a couple of stops to and from work, which will give you a boost of energy and improve your mood.
RULE #3
Usually, girls who train at home ignore the warm-up for the whole body, starting immediately with muscle training.This is wrong!For weight loss to be effective, you need to warm up and tone your entire body.Five to ten minutes will be enough for this.You can replace this warm-up with light running, swimming in the pool or dancing.
RULE #4
Do not fall into the illusion that a flat stomach will appear after just a few sessions.You should not only try to believe in yourself but also be patient enough to lose weight.
It is enough to do only forty minutes a day and do not tire yourself with two hours of training, but you should do it regularly and without skipping.
All abdominal exercises should be done for quality, not speed.If you do everything at high speed, there can only be twisting and pain.It is necessary to stretch the muscles slowly - the slower, the greater the effect.As the muscles get used to the same load, the number of performed tasks and approaches increases day by day.
Keep a journal to believe in yourself and measure your waist every three days to celebrate your success.
RULE #5
In the morning, you should exercise before breakfast;if it doesn't work earlier in the day, at least two to three hours after eating.Don't get caught up in simple things;the more complex it is, the more effective it is.
RULE #6
At the same time, it is better to exercise preferably every day.In extreme cases, three to four lessons a week will be enough.Do the exercises until your muscles feel tingly and tired.And of course, don't forget your diet and drinking regime.
The main thing is to believe in yourself, be emotional and remember that this is not an instant process and requires effort and time.
Contraindications
- Pregnancy period - during this unusual period in a woman's life, you cannot do exercises on the abdominal muscles, because because of this, the uterus can be toned and everything will end very badly.
- Somatic diseases.Many diseases, such as diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathology of the musculoskeletal system, can be a contraindication for weight loss and intensive training.
- Recovery period after surgical interventions, severe infectious diseases.At this time, the body needs additional support, but not weight loss.