Every day, thousands of women sweat in the gym, trying to achieve the ideal figure.Many people exhaust themselves with strict diets that damage their health.The most problematic area is the stomach, especially in postpartum women.The process of deposition of adipose tissue in this area occurs much faster than removing it.But to achieve success, it is enough to do a suitable set of home exercises that will remove fat and make your stomach flat properly.
For exercise, you will need a mat and loose sports clothing.Use your favorite music to add rhythm and improve your mood.
A set of exercises for a flat stomach
EXERCISE 1: SPIN
Lie on the mat, on your back, bend your legs at the knee joints, feet firmly pressed to 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 it gently.
In this case, it is recommended to observe the rhythm of breathing: rising as you inhale, falling as you exhale.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEGGINGS RISE FROM A LIE POSITION
This task is the opposite of the previous task.Remaining in the same state, place your hands behind your head.Raise your legs and pull them with your knees towards your chest so that your thighs are parallel to the floor.First, inhale, while lifting, exhale.The number of executions is ten, twice.
EXERCISE 3: CROSS-LEG RAISE
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift the right lower leg, bend the knee, and pull it towards the elbow joint of the left hand.Then change limbs.The rhythm of the exercise should be fast and energetic.Do ten times in three approaches.
EXERCISE 4: LIFT UP FROM A LIE POSITION
Lie on your back, arms above your head, legs straight.Next, simultaneously lift the upper and lower limbs up, trying to reach the tips of the toes with your hands.This is a great task to lose belly fat and shape your abs.
EXERCISE 5: BOARD
Place your hands on your elbows and forearms, rest your toes on the floor, lower your head down, otherwise your neck will quickly overwork.In this position, stand as long as you can.Then roll onto your side, resting on one arm and the side of your leg.Next, change positions.With each session, increase the amount of time in this position.
EXERCISE 6: THE CURSE OF THE LOAD
We stand up straight, put our feet at shoulder level, take dumbbells in our hands, if you don't have them, you can replace them with water bottles.Raise it above your head on straight arms and slowly bend it to the left and right, while remaining for a few seconds in this extended tilt position;You will feel tension in the lateral abdominal muscles.Make ten to fifteen bends in each direction;
EXERCISE 7: LEGGINGS UP FROM A SITTING POSITION
For this activity you need a chair with a backrest.Sit up straight, place your palms on the seat of the chair and raise your knees to your chest.Stay in this pose for a moment, lower your legs back.The number of executions is ten, two approaches.
EXERCISE 8: LIFTING THE TORSO FROM A LIE POSITION
Lie on an exercise mat, stretch your arms above your head.Next, lift your legs and upper body at the same time.The shape of the body position should be in the form of a check mark.This pumping is done with a typical rhythm, not too fast, but not slow either.Do ten times in two approaches.So that the abdominal area does not hurt after exercise, after completing this task, lie on your stomach, stretch your arms forward and also raise your legs and body at the same time, trying to stretch your body as best as possible.
EXERCISE 9: LEGGINGS UP FROM A SITTING POSITION
Sit on the mat, rest your hands behind your back, put your feet together, lift 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: USING THE HULAH HOOP
The hoop is a great helper for creating a thin and beautiful waist at home.Please remember that to do hula hoop exercises you need to wear thick clothes if you don't want your body to get bruised after exercising.
How to increase the effectiveness of training
RULE #1
Before you start losing weight in the stomach area, you need to find out the cause of excess fat deposits in that part of the body.Because first you need to influence the cause, because otherwise the achieved effect will be short-lived.The most common reasons: diet with excess carbohydrates and fats, lack of physical activity, slow metabolism, pregnancy and childbirth.
First you need to reconsider 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 fruit.It is best to eat according to a schedule: small portions, every 2 hours.Another element that is very necessary in losing weight is water.You need to drink at least 2 liters of water per day to increase metabolism in the body and accelerate weight loss.No fast food or unhealthy snacks.
RULE #2
Move more, and we are not talking about special exercises or training in the gym.Time spent at home or at work should include periods of high physical activity: taking the stairs instead of the elevator;clean your apartment more often;Don't be lazy to go to the next office in the office to hand over the papers in person, rather than handing them over to someone else.
Many people have one excuse: I don't have time, I'm always working.Here, too, you can find a way out - you can walk several times to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually girls who exercise at home ignore warming up the whole body, starting immediately with muscle training.This is wrong!You need to warm up and tone your entire body for effective weight loss.Five to ten minutes is enough for this.You can replace this warm-up with light jogging, swimming in the pool, or dancing.
RULE #4
Do not indulge yourself in the illusion that a flat stomach will appear after just a few sessions.You need to not only try and believe in yourself, but also be patient enough in losing weight.
It is enough to do just forty minutes a day, and not exhaust yourself with two-hour workouts, but you need to do it regularly and without skipping.
All abdominal exercises should be done not for speed, but for quality.If you do everything quickly, you will only end up with sprains and pain.You need to stretch the muscles gradually - the slower, the greater the effect.The number of tasks and approaches performed increases from day to day, as the muscles get used to the same load.
To believe in yourself, keep a diary and measure your waist every three days to rejoice in your success.
RULE #5
You need to exercise in the morning, before breakfast;if it doesn't work early in the day, at least two to three hours after eating.Don't get hung up on simple tasks;the more complex, the more effective.
RULE #6
It is better to practice at the same time, preferably every day.In extreme cases, three to four classes a week are sufficient.Do the task until your muscles feel tingling and tired.And, of course, don't forget about diet and drinking habits.
The main thing is to believe in yourself, have an emotional attitude, and remember that this is not an instant process and requires effort and time.
Contraindications
- Pregnancy period - because during this unusual period in a woman's life, you cannot do exercises on the abdominal muscles, because of this the uterus can become tight, and everything will end very badly.
- Somatic disease.Many diseases can be a contraindication to losing weight and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathologies of the musculoskeletal system.
- Recovery period after surgical interventions, severe infectious diseases.At this time, the body needs additional support, but not weight loss.