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Do you dream of losing weight in your stomach, getting rid of your sides and reducing your waist? Start doing exercises for a flat stomach at home today! To train the press, you will need minimal equipment and some free space in the room.
We are offering to you a selection of high-quality exercises for the abdominal muscles, which is guaranteed to help you tighten your abs and get rid of fat in the waist area.
Exercises for the abdomen: what is important to know
Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume food less than the body is able to spend on energy. (meaning you are in a calorie deficit). If you do not follow dietary restrictions, then the fat layer will not decrease even with daily exercise on the abdominal muscles.
Therefore, for effective weight loss in the abdomen, three factors are important:
- Calorie deficit and proper nutrition
- Workouts to tone the abdominal muscles
- Fat Burning Cardio Workouts
Rules for training for the abdomen at home:
- If you want to achieve a flat stomach in a short time, then your workout should include fat burning cardio exercises and exercises to tone the abdominal muscles. Therefore, the training plan for a flat stomach can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes). The second part includes exercises for the abdomen on the back, standing, in the plank - at your discretion. It is desirable that the exercise program be as varied as possible.
- The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to do it 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 advisable to perform, after training - perform.
- If you want to lose belly fat faster, it is always better to focus on cardio workouts. This is always more effective for burning fat than just pumping the press. Be sure to check out ours.
- For more effective burning of belly fat, it is also desirable to increase daily activity: walk more, take regular walks, use less transport, choose active leisure activities on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For example, .
- For some abdominal exercises, you may need dumbbells. If desired, they can be replaced with plastic bottles of water or sand. Among the useful fitness equipment for losing weight in the abdomen, also pay attention to fitball and kettlebell.
- Contrary to popular misconception, training in food films will not help you lose weight faster in the abdomen. In addition, this practice puts a strain on the heart, while the film does not affect the reduction of the fat layer at all.
If you want to work not only on the abdominal muscles, but also on the whole body, then check out our other collections of effective exercises:
- Top 50 most effective leg exercises at home
- Top 20 Hand Exercises at Home for Women
Exercise plan for a flat stomach
Exercises are taken from the list below. You can alternate exercises, swap them or add new ones.
- Cardio exercises(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work - 15 seconds rest, repeat the exercises in 3 circles, between circles 1-2 minutes of rest.
- Standing exercises + back exercises or
- Planks + exercises lying on your stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work - 20 seconds rest or 50 seconds work - 10 seconds rest. After every fourth or fifth exercise, you can take a short break.
Cardio exercises for the abdomen
Abdominal cardio exercises will help you burn more calories, boost your metabolism, start fat burning processes and strengthen your abdominal muscles. Cardio exercises are best done in interval mode, for example, 30 seconds of intense work + 30 seconds of rest (or tabata mode), this will help to train much more efficiently.
If you have health contraindications, just do the exercises without jumping and running, while trying to maintain a high speed.. For example, instead of exercise just pull your knees up to your chest in a plank position. The most important thing in cardio training is to keep the pulse in the fat burning zone, and not to perform shock exercises.
8. Burpee (can be done without push-ups)
Exercises for the abdominal muscles on the back
The most common exercises for a flat stomach are considered to be exercises lying on your back - twisting options, leg raises, pulling your knees to your chest, etc. The advantage of such exercises is that they help to pump the targeted abdominal muscles (straight and oblique), and therefore make your stomach flat and toned. During the exercise on your back, your stomach should be tucked up and your back pressed to the floor. You can not arch your back, tear your lower back off the floor and make jerky movements, otherwise there is a risk of injury. Try to pull the navel towards the spine and do the exercises gently and thoughtfully.
Also note that such exercises for a flat stomach should be treated with extreme caution if you have problems with the spine. Various types of crunches put pressure on the back and lower back, so these abdominal exercises can cause pain or discomfort in this area of the body. If you experience pain during the exercise for the abdomen on the back, then it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (which will be discussed below). After strengthening the muscle corset, you can return to these exercises.
2. Twisting with foot touching the floor
5. Oblique twists to the leg
9. Bicycle with outstretched legs
Exercises for the abdominal muscles in the plank
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Standing Abdominal Exercises
A great alternative to more traditional abdominal exercises on the floor are exercises that are performed in a standing position. During the performance of such exercises, there is less likelihood of an incorrect position of the back, which means a lower risk of injury and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.
Slim stomach- the dream of every woman. This is not only a beautiful part of the body that men pay attention to. Trained abdominal muscles will make a woman's waist narrower, and the silhouette slimmer. We have more for you that burn 20 times more calories than usual.
Perform them 3 times a week for 1.5 months, giving the body a rest for at least 2 days. Every exercise do it by the minute. If the press does not start to burn, continue to do the exercise further. The workout is short, but before it you definitely need to do a warm-up.
Exercises for a flat stomach
Lie on the floor, raise straight legs, while not tearing off the pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep straight legs, bend them a little at the knees. Raise again.
2. Alpinst
This is one of the best exercises. It is aimed not only at pumping up the press, but also at active fat burning. Get into a plank position. Alternately pull your knees to your elbows, fix them for 2 seconds and return to their original position.
3. "Bicycle"
Lie on your back, put your hands behind your head. Alternately pull your legs to your chest and straighten them as if you are pedaling: the left knee to the right elbow, the right knee to the left.
4. Plank
Get on your elbows, straighten your legs. Legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stay as long as you can.
A thin waist and a flat, toned tummy, with pronounced muscles and no fat, is the dream of many girls. Unfortunately, it is this area that is often problematic - fats accumulate there too easily, and it is too difficult to get rid of them. But if you try, then everything is feasible. The approach to achieving a slim tummy should be comprehensive. And its important component is exercises for a flat stomach. There are many effective exercises for this area. We will offer the 10 best and universal ones - those that even a beginner can handle, and which operate precisely in the complex.
Of course, the main task that effective exercises for a flat stomach should cope with is to reduce the waist and give this area a beautiful relief. Regular classes allow you to achieve amazing results, both women and men.
But trained abdominal muscles are nothing more than just beauty. They support internal organs, including the stomach, intestines, and bladder. And for normal functioning, these organs must be held correctly. Therefore, by working on the press, you will also help your digestive system, liver, biliary tract. The internal organs for their normal operation must be supplied with blood, which carries with it a number of nutritional components. This is where exercises for a thin waist and flat stomach help. They are also known to have a good effect on a woman's reproductive system and her ability to conceive, bear and give birth to a healthy baby.
Of course, to get a flat stomach at home, exercise isn't everything. You need the right one. It is important not to overeat, eat more often and in small portions, do not eat food in the evening, eat the right foods and drink enough clean water.
TOP 10 exercises for a flat stomach
The proposed set of exercises for a flat stomach is suitable for absolutely everyone and works well on the abdominal muscles. If you practice regularly, you will soon see visible results.
1. Warm up
It is necessary for the body to warm up and prepare for physical exertion. Starting position: feet shoulder-width apart, spread apart to the side of the arm, feet placed parallel to each other.
The body must be tilted to the left, reaching in the same direction with your right hand. Then repeat in the other direction. Lean forward with your arms outstretched. Standing on your toes, raise your hands up.
In the warm-up, you should feel all your muscles. If during some action discomfort is felt, repeat it several times - this will help eliminate discomfort.
2. Turns
Turns are effective exercises for a wasp waist and a flat stomach.
Starting position: put your feet shoulder-width apart, clench your palms into a fist, bring them to your chest and spread your elbows wide.
Make active turns twice in one direction and twice in the other. Feet should not come off the floor. Only the upper body moves. At the same time, try to keep your posture as even as possible.
3. Plank
For this exercise for a flat stomach, you need to lie on the floor or a special yoga mat.
Hands need to be bent to the elbows, rest them on the floor, rise so that from the head to the heels the body is a straight line. To begin with, try to stay in this position for 10 seconds, then increase this time each time.
With this exercise, try not to bend or stick out your buttocks. You also need to watch your breathing. To increase the load, you can pull forward one arm at a time. .
4. Plank jumps
The starting position is the same - lying on the floor.
Bend your arms at the elbows, rest against the floor, the body, as in the previous case, should be a straight line. Now make jumps, spreading your legs shoulder-width apart. With this exercise, it is important to monitor your breathing, exhale, being in tension.
5. Twisting
The most effective exercises for a flat stomach cannot but include. You need to lie on the floor, spread your arms to the side. In this case, the legs should be straight and raised up.
The legs need to be bent, moved to the right side relative to the body. Then return to the original position and do the same as on the other side. It is recommended to repeat 10-20 times. When performing the exercise, try not to tear your pelvis off the surface on which you lie.
6. "Alpinist"
The starting position is the same as with the plank.
Now you need to take turns pulling the left and right legs to the chest. Repeat 10-20 times. It is desirable that the pace of the exercise be as intense as possible.
7. Leg swings
The top 10 exercises for a flat stomach include swings. You need to lie on your back. Hands should lie along the body.
The legs rise 10-15 cm from the surface, and they alternately make small swings up. Repeat the exercise 10-20 times with each leg. To improve efficiency, try not to hold your breath.
8. Hoop
The hula hoop is great for helping us achieve a slim waist and a flat stomach with exercises that are very simple. It's very easy to spin it. You need to stand up straight, put your hands behind your head.
Moving only the lower part of the body. For the best effect, you should use a heavy massage hoop with special balls or attachments. If you are still not familiar with the hula hoop, be careful. Otherwise, you risk earning bruises and serious discomfort. Start twisting the hoop from five minutes, allowing the body to get used to it. Increase the load over time.
9. Oblique twists
You need to lie on your back, put your hands behind your head.
Bend your legs, raise your head slightly and actively push your head and chest up obliquely, so that one shoulder blade remains on the floor and the other rises. The opposite leg should go to the hand that is involved in the movement. Touch your elbow and knee, then repeat for the other arm and leg. When doing this exercise, it is important that you feel the obliques at your sides along with tension in your upper abdomen.
10. Yogo cat
The yoga cat exercise closes the top ten, for which you need to get on all fours. Then alternately bend up and down 10-20 times.
During the execution, you should feel your body. The movement of the head, shoulders, fifth point and back must be synchronous. These exercises for a flat stomach at home help the muscles relax and consolidate the result. Try not to tilt your head sharply.
Here is such a simple complex that will help you improve your figure,. You can watch a video of exercises for a flat stomach that will demonstrate the correct technique and help you avoid mistakes.
Flat stomach and thin waist at home: a few tips
Exercise isn't all we need to get the body of our dreams. You will be able to move towards your goal faster and more confidently if you remember the following rules:
- Remember Motivation. In order to exercise regularly and eat right, you need to understand why you are doing it. . You can regularly imagine your future ideal body, you can hang a photo of a lady with the desired parameters on the refrigerator. Always having a source of inspiration before your eyes, you will be able to go to your goal.
- Switch to fractional meals. To reduce the size of the stomach and train him to eat less, you need to reduce the size of your portions. But you can increase the amount of food you eat. Six times a day is much better than two times a day and very plentiful.
- Experts advise those who dream of a thin waist to eat raspberries. It contains substances ketones, which effectively fight excess fat. During berry season, eat half a glass of delicious raspberries 15 minutes before your main meal. When raspberries are out of season, grapefruits can be consumed. They are also known for their fat burning properties. Try eating half a grapefruit before meals, and this alone will help you effortlessly lose a couple of extra pounds.
- Avocados and olive oil are also considered very useful for the waist.. They contain valuable fatty acids that help prevent the accumulation of excess fat, including on the abdomen and on the sides. But you need to eat them in moderation, because nevertheless these products are very high in calories.
- Be sure to have breakfast. This is the most important meal of the day. prevents overeating during the day and helps to normalize metabolic processes.
- Achieve a thin waist and a flat stomach helps, yoga and meditation.
- Do not be nervous. It is known that stress often leads to overeating. Yes, and it affects the whole body not in the best way. The same goes for lack of sleep.
- Eat porridge. Oatmeal is a versatile cereal that makes a wonderful breakfast. It contains fiber, complex "slow" carbohydrates, helps to normalize cholesterol levels. Oatmeal perfectly saturates for the whole day, and in order to assimilate it, the body will need to spend a lot of energy. Therefore, for a thin waist, she is the best assistant.
- Eat apples. Studies have shown that those who regularly eat at least 300 grams of apples lose weight faster and more efficiently than those whose diet does not include them.
- Eat dairy and dairy products. The calcium contained in it helps to get rid of excess weight and promotes proper muscle building.
- It helps in the fight for a flat stomach and a thin waist.. It is done very simply, and at the same time, in just a month, it allows you to reduce your waist by 5 centimeters.
- Go beyond cardio. They burn more calories, but are needed to increase their effectiveness. Their advantage is that after them, the body will burn fat for another day even at rest.
Thus, a simple set of exercises, combined with a slight dietary adjustment, is a great way to achieve a slender and toned tummy and a thin wasp waist. The main thing is to practice regularly, and the results will not keep you waiting.
27.11.2019
It is very important to exercise regularly and take care of your diet: it must be healthy and balanced. This will allow you to achieve good results in a short time.
Because our goal is slim stomach, then during this exercise it is his muscles that cannot be relaxed.
- Take the necessary position: forearms and toes should rest on the floor. The elbows should be under the shoulders and the back should be straight.
- You need to be in this position for at least 20 seconds. Repeat the exercise 5 times. Over time, you will be able to stay in this position for longer (one minute or more).
Frog
During this exercise, the middle and upper abdomen work. These are the areas that are the most difficult.
- You need to sit on a hard surface. Rest your hands on the floor, and lift your legs slightly bent at the knees up.
- Move your legs and chest back and forth so that your chest moves towards your legs.
- The moment your chest and legs meet, you will feel tension in your abdominal muscles.
- Repeat the exercise 10-20 times.
Leg raise
In order for this exercise to be as effective as possible, it is necessary to retract the stomach during its execution. The muscles must be tense.
An exercise
- Take a supine position with your arms stretched along your torso. Legs should be straight.
- Keeping your legs together, begin to lift them up. Imagine that an invisible thread pulls them up.
- Without losing your balance, hold your legs up for a few seconds. Then slowly lower them back to the starting position.
Stretch for the abdomen
At the end of the workout, we will perform an exercise to stretch the abdominal muscles.
This exercise allows the musculature. It also helps the body recover from a series of other, more intense exercises, so it's great for finishing off a workout.
- Take a position lying on your stomach, rest your hands on the floor and lift your torso, stretch.
- Lean back slightly (as shown in the photo above), stretching the abdominal muscles.
Remember
A slim belly is a real challenge! But provided that the classes are regular, you will get the desired result. An excellent addition to them will be the observance of the correct diet.
Bibliography
- health line. 6 Simple ways to lose belly fat, based on science. Available at: www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat
- Álvarez C, Ramírez R, Flores M, Zúñiga C, Celis CA, Morales, C. Rev Med Chile 2012; 140: 1289-1296 Available at: scielo.conicyt.cl/scielo.php?pid=S0034-98872012001000008&script=sci_arttext
Petrofsky, J. S., Morris, A., Bonacci, J., Hanson, A., Jorritsma, R., & Hill, J. (2005). Muscle use during exercise: A comparison of conventional weight equipment to pilates with and without a resistive exercise device. Journal of Applied Research.
Liebenson, C. (2007). A modern approach to abdominal training. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2007.04.007
Bjerkefors, A., Ekblom, M. M., Josefsson, K., & Thorstensson, A. (2010). Deep and superficial abdominal muscle activation during trunk stabilization exercises with and without instruction to hollow. Manual Therapy. https://doi.org/10.1016/j.math.2010.05.006
Even thin and slender girls often have a fat pad on the stomach. By and large, there is nothing terrible in it: nature takes care of the safety of our internal organs and protects them as best it can. But if the deposits on the stomach began to interfere with you or spoil the figure, you need to get rid of them.
Fanatical swinging of the press does not help. The press will be pumped up, but will be hidden under fat, and visually the stomach will become even larger.
It turns out that yoga is a very effective way to deal with this problem. This will be confirmed by any person who has done at least a little bit of it. Of course, exercises alone cannot solve everything: yoga classes will help visually reduce the stomach, but 70% of success depends on proper nutrition.
1. Cobra Pose (Bhujangasana)
Helps to reduce the stomach and strengthens the muscles of the abdominal cavity. Very useful for the upper back, the back as a whole becomes stronger and more flexible.
- Lie face down on the floor. Stretch your legs, keeping your feet together. The knees are tense, the toes are extended.
- Exhale, firmly press your palms to the floor and pull your torso up. Take two breaths.
- Inhale, continue to raise the torso until only the pubis touches the floor. Remain in this position for a while. The weight of the body is on the legs and palms.
- Contract the anus and buttocks, tighten the hips.
- Maintain the pose for about 20 seconds, breathing normally.
- Exhale, bend your elbows and lower your torso to the floor. Repeat the pose 2-3 times, then relax.
2. Bow Pose (Dhanurasana)
This pose perfectly strengthens the central part of the abdomen. To improve the result, during the exercise, try to slowly swing back and forth. It improves digestion and trains the flexibility of the whole body.
- Lie on the floor at full length on your stomach, face down.
- Exhale and bend your knees. Stretch your arms back and grab your left ankle with your left hand and your right ankle with your right hand. Take two breaths.
- Exhale fully and pull your legs up, raising your knees and at the same time lifting your chest off the floor. The arms and hands act like a bowstring, pulling the body together like a bow.
- Raise your head and take it as far back as possible. Neither the ribs nor the pelvic bones should touch the floor. Only the stomach bears the weight of the body.
- Raising your legs, you do not need to connect them at the knees, this makes it difficult to raise them high enough. Only when the legs are fully extended upwards, connect the hips, knees and ankles.
- Since the abdomen is distended, breathing will be rapid, but this is nothing to worry about. Stay in the pose for 20 seconds to 1 minute if possible.
- Then, with an exhalation, release the ankles, stretch the legs straight, lower the head and legs to the floor and relax.
3. Boat Pose (Navasana)
A wonderful pose to remove fat from the waist. In addition, it has a beneficial effect on appetite and strengthens the muscles of the legs.
- Sit on your buttocks, bend your knees and place your feet on the floor. Tilt your back straight (!) back, about 60 degrees above the floor.
- Raise your legs and straighten them at an angle of 60 degrees.
- Extend your arms on either side of your legs parallel to the floor.
- Breathe evenly, hold the pose for 30 seconds, increasing the duration to 1 minute or more.
4. Plank Pose (Kumbhakasana)
Kumbhakasana is one of the most popular yoga postures and is very effective for burning fat. The plank tones and strengthens the shoulders, arms, back and buttocks. In this position, the body remains strong and straight, like a plank. Here, as in push-ups, the arms, wrists, and abdominal muscles are strengthened.
- Get on your knees and rest your hands on the floor, spreading your palms shoulder-width apart and moving them forward in relation to your shoulders.
- Transfer most of the weight of the body to the hands, pressing the palms to the floor, as if lengthening the arms. We direct the vertebrae between the shoulder blades up so that the skin in this area is smoothed out and the upper back is expanded. The face is turned down, the chin is directed to the chest.
- Position the pelvis so that the body from the back of the head to the heels is in the same plane. Don't drop your pelvis! Abdominal muscles - constantly active!
- If you feel that the buttocks are rising, check the position of the shoulders: they should be exactly above the wrists. If necessary, shift your body weight forward or move your arms slightly forward.
5. Wind Release Pose (Pavanamuktasana)
This pose reduces lower back pain and strengthens the abdomen and hips, it has many more benefits. For example, the wind release pose improves bowel function, normalizes acid levels, and speeds up metabolism.
It also reduces the amount of fat in the abdominal cavity.
- Lie on the mat on your back, stretch your arms along the body, palms pressed to the floor.
- Bend your knees and bring your legs as close to your buttocks as possible and bring your knees towards your chest.
- Keeping your palms on the floor, begin to lift your upper body until your head and shoulders are no longer touching the floor.
- Then, moving your knees even closer to your chest, lift your hips and buttocks off the floor. make sure that the feet and knees are pressed against each other.
- Grab the legs in the area of \u200b\u200bthe shins with bent arms, bringing the head closer until the nose touches the legs.
- Hold the breath holding position. As you exhale, relax your arms, keeping the grip, and lower your head to the floor.
- Repeat several times.