Do you dream of losing weight in your stomach, getting rid of your side and reducing your waist?Start practicing a flat stomach at home today!You will need a minimal set and a small free space in the room to train the press.
We offer you high -quality exercises for the abdominal muscles, which are guaranteed to help you pull the press and get rid of your waist fat.
Exercises for the abdomen: What is important to know
Before you start a selection of abdominal exercises at home, it is worth emphasizing that weight loss occurs only if you consume less food than you can spend on the body (ie eats as part of a calorie deficiency).If you do not meet the restrictions of your diet, the fat layer will not even reduce the daily performance of the abdominal muscles.
Therefore, three factors are important for the actual weight loss of the abdomen:
- Caloric deficiency and proper nutrition
- Workout of abdominal muscles
- Cardio training for fat burning
Abdominal training rules at home:
- If you want to reach a flat stomach in a short period of time, your workout should include cardio movement for fat burning and practicing abdominal muscles. Therefore, the Flat Belly Training Plan can be divided into two parts: cardio workout (15-20 minutes) and exercises to the entire muscle lining (15-20 minutes).The second part includes the abdominal exercises on the back, standing in the bar - at your discretion.It is desirable that the workout program is as varied as possible.
- The full time of the abdominal exercise complex is 30-40 minutes and 2-3 times a week.Of course, you can train more -less, depending on your goals and problem areas.
- It is advisable to do a warm -up before training, after training.
- If you want to lose weight faster in your stomach, it is always better to focus on cardio workout.This is always more effective for fat burning than pumping the press.Be sure to check out our finished cardio workout for weight loss.
- It is advisable to increase daytime activities to burn the stomach more efficient: go on foot, take regular walks, use less transport, choose active relaxation on weekends.The popular modern tools that follow the activity during the day can become a good assistant on this issue.For example, a fitness bracelet.
- Some exercises in the abdominal muscles may require dumbbells.If necessary, they can be replaced with plastic bottles with water or sand.Healthy Fitness InVICE include watching fitball and weight.
- Unlike frequent misconceptions, food training does not help to lose weight faster in the abdomen. In addition, this exercise gives the heart load, while the film does not affect the reduction of the fat layer at all.
Planning to perform exercises on flat abdomen
The exercises are chosen from the following.You can change exercises, change them in places, or add new ones.
- Cardiocation (15-20 minutes): 5 Exercises by 30 seconds of work-30 seconds or 45 seconds.
- Permanent + exercises on the back (10-12 minutes): 8-10 exercises according to 40 second scheme-20 seconds or 50 seconds.You can take a short break after every fourth or fifth exercise.
- Planks + exercises on the stomach (10-12 minutes): 8-10 exercises 40 second work-20 second rest or 50 second work-10 second rest.You can take a short break after every fourth or fifth exercise.
Cardio exercise for the abdomen
The abdominal cardiac helps burn more calories, accelerate metabolism, start fat burning processes and strengthen the abdominal muscles.Cardioration is better done than 30 seconds, intense work + 30 seconds relaxation (or tabata mode), which promotes training much more efficient.
If you have contraindications to your health, just do exercises without jumping and running while trying to maintain high speed.For example, instead of "horizontal running" exercise, just pull your knees to the chest in the bar.
Practices of abdominal muscles on the back
The most common exercises in the flat abdomen are considered to lie on the back - the possibilities of screwing, raising the legs, knees to the chest, etc.The advantage of such exercises is to help pump the target muscles of the abdomen (straight and oblique), which means that my stomach is flat and fit. During the back training, pull the stomach and press on the floor. It cannot bend your back, you do not break the lower part of the floor, and you can make sudden movements, otherwise there is a risk of injury.Try pulling the navel to the spine and performing the exercises with care and thoughtfully.
Note that such exercises in the flat abdomen should be treated with special caution if you have problems with the spine.Various screw options give loads on the back and lower back, so abdominal exercises can cause pain or discomfort in this area of the body.If you have painful feelings during the abdominal exercise on your back, it is better not to practice them temporarily.Replace them with the abdomen and stripes (discussed below).Once you have confirmed your muscle lining to these exercises, you can return.
- Twisting
- Twisted with a touch with the floor
- Kneeling to the chest
- Touches the ankle
- Twisted up to the foot
- Double twist
- Scissors
- Bicycle
- Bicycle
- To lift the legs
- Circular rotation with legs
- Ship
- Russian round
Exercises for the abdominal muscles of the rod
Planck is one of the most effective exercises for the flat belly.Not only does it help to pump the rectum and oblique muscles, it also strengthens the entire muscle.
- Planck
- Planck on the elbow
- Walk in the bar
- Shining shoulders in the bar
- Turn in the bar
- Rotate in the rod with hands
- Raise in the bar
- To withdraw your legs in the bar
- Spider
- Lateral
- Screw in the side bar
- To withdraw legs in the reverse band
Exercises for standing abdominal muscles
The floor is an excellent alternative to more traditional abdominal exercises, which are performed in a constant position.When performing such exercises, the likelihood of the back of the back, which is lower at the risk of injuries and aggravations, is less.First of all, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.
- Carling with the elbow's knees
- The descending of the legs
- Corps turns with dumbbells
- With side screwing dumbbells
- Slopes from dumbbells to floor
- Squadron
- From dumbbell to page decision
- Turn with a momentum
- Kneeling to the chest
- Mill
Exercises for abdominal muscles, back and lower parts
This is another group of abdominal muscles from very effective exercises.They also reinforce the muscles of the back and lower back, resulting in the prevention of spinal pain and improving posture.
- Superior
- Superman is simplified
- Superman with a diluted hand
- Float
- Hunting dog