Do you dream of losing weight in the stomach, getting rid of the sides and reducing the waist?Almin with exercises for a flat belly at home today!To train the press, you need a minimum inventory and a small free space in the room.
We offer you a selection of exercises with high quality for the abdominal muscles, which are guaranteed to help you tighten the press and get rid of the fat of the waist area.
Exercises for the belly: what is important to know
Before you go on a selection of exercises for the abdomen at home, it is worth emphasizing that the weight loss only occurs if you consume food that can spend less for energy (ie you eat as part of a lack of calories).If you do not adhere to the restrictions on the diet, the fat layer does not decrease even with the daily performance of exercises on the abdominal muscles.
Therefore, three factors are important for effective weight loss in the stomach:
- Lack of calorie and correct nutrition
- Training for abdominal muscles
- Cardio training for fat burning
Rules for training for the stomach at home:
- If you want to reach a flat stomach in a short time, your training cardio exercises should contain the burning of fat and exercises for the tone of the abdominal muscles. Therefore, the training plan for the flat stomach can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire sore muscles (15-20 minutes).The second part includes exercises for the stomach on the back, standing in the bar - at its own discretion.It is desirable that the training program is as diverse as possible.
- The total time of such a complex of exercises for the abdomen is 30-40 minutes.It is necessary to participate 2-3 times a week.Of course, you can train more or less depending on your destinations and problem areas.
- Before training the abdomen, it is advisable to carry out a warm up after training.
- If you want to lose weight in your stomach faster, it is always better to concentrate on cardio training.This is increasingly effective to burn fat than just pumping the press.Take a look at our finished cardio training for weight loss.
- For a more effective burning of fat on the stomach, it is also advisable to increase the daily activity: go on foot, take regular walks, use less transport, choose active relaxation at the weekend.Popular modern devices that follow activities during the day can become your good assistant on this matter.For example a fitness bracelet.
- You may need dumbbells for some exercises on the abdominal muscles.On request, they can be replaced by plastic bottles of water or sand.Healthy fitness invitations also include fit ball and weight.
- In contrast to a common misunderstanding, training in food films does not help you faster. In addition, this practice gives a career to the heart, while the film does not affect the reduction of the fat layer at all.
Plan the execution of exercises for a flat stomach
Exercises are undertaken to select from the persons shown below.You can alternate exercises, change them in places or add new ones.
- Cardioation (15-20 minutes): 5 exercises according to the scheme of 30 seconds work of 30 seconds break or 45 second work 15 seconds break.We repeat exercises in 3 circles between the circles for 1-2 minutes.
- Stand + exercises on the back (10-12 minutes): 8-10 exercises according to the scheme of 40 second work, 20 seconds break or 50 seconds of work rest.After every fourth or fifth exercise you can take a short break.
- Boards + exercises on the stomach (10-12 minutes): 8-10 exercises according to a scheme of 40 second work of 20 seconds or 50 seconds of work rest 10 seconds.After every fourth or fifth exercise you can take a short break.
Cardio exercise for the belly
The cardioocation for the abdomen helps you to burn more calories, accelerate the metabolism, start with fat burning processes and strengthen your abdominal muscles.The cardioocation is better carried out with interruptions, for example 30 seconds, intensive work + 30 seconds (or in Tabata mode).This helps that training are much more effective.
If you have contraindications for health, simply do exercises without jumping and running while trying to maintain high speed.For example, instead of the "horizontally run" exercise, simply pull your knees to your chest in the shelf.
Exercises for the abdominal muscles on the back
The most common exercises for the flat stomach are considered on the back - Options for turning, lifting legs, pulling the knees to the chest, etc. The advantage of such exercises is that they help to pump the target muscles of the abdomen (straight and weird), which means that they are flat and fit. During the exercise on your back, your stomach should be pulled and pressed on the floor. You cannot bend your back, tear down your lower back and carry out sudden movements, otherwise there is a risk of injury.Try to pull the navel to the spine and carry out the exercises gently and thoughtfully.
Also note that such exercises for a flat belly should be treated with special caution if you have problems with the spine.Various rotation options give a load on the rear and lower back, so that such exercises for the abdomen can cause pain or unpleasant sensations in this area of the body.If you have painful sensations during the exercise for the belly on your back, it is better not to temporarily practice you.Replace them with exercises for standing and the stripes of the abdomen (they are discussed below).After strengthening the muscle corset for these exercises, you can return.
- Twist
- Twist with a touch of the floor
- Pull your knees to the chest
- Touch the ankle
- Spit to the leg spit
- Twice
- Scissors
- Bicycle
- Delonged bike
- Lift the legs
- Circular rotations with the legs
- boat
- Russian turn
Exercises for the abdominal muscles in the bar
Planck is one of the most effective exercises for a flat belly.It not only helps to pump the rectus and sloping muscles of the abdomen, but also to strengthen the entire sore muscles.
- Plank
- Plancers on the elbows
- Go in the bar
- Hilky shoulders in the bar
- Turns into the bar
- Rotation with hands in the bar
- Lift in the bar
- Abstract the legs in the bar
- spider
- Side bar
- Twist
- Abstract the legs in the backward bar
Exercises for the abdominal muscles stand
Exercises that are carried out in a standing position are an excellent alternative to traditional abdominal exercises on the ground.During the execution of such exercises, the probability of an improper position of the back is, which means a little risk of injuries and deterioration.First of all, it is not necessary to carry out exercises with dumbbells, but start training without additional equipment.
- Carling with the elbow knee
- Landings of the legs
- Corps rotates with dumbbells
- Page distortion with dumbbells
- Slopes from dumbbells to the ground
- Squad
- Tipping dumbbells to the side
- Contact a lunge
- Pull your knees to the chest
- mill
Exercises for the abdominal muscles, back and lower back
This is another group of very effective exercises for the abdominal muscles.During your implementation, you will also strengthen the muscles of the rear and lower back, which is a good prevention of pain in the spine and contributes to improving the attitude.
- Superhuman
- Superman is simplified
- Superman with diluted hands
- swimmer
- Hunting dog