SHARES
Summer is getting closer every day, and your tummy is far from ideal? Don't panic, you still have time to become the owner of a perfect tummy, but you need to start doing the exercises right now.
And if you suddenly become “lazy”, “no time”, “oh, I’m tired, I’ll do it tomorrow,” remember this phrase: “Whoever goes in for sports undresses faster than anyone on the beach!” Do you want to go to the beach?!
5 exercises for a flat and beautiful stomach
These exercises will help you form a muscular corset, get rid of excess fat on the stomach and create a beautiful waist contour.
Exercise number 1: twisting, lying on the floor
In order to most effectively strengthen the upper section of the rectus abdominis (the one where your “cubes” appear first), the “twisting” exercise is perfect. Lying on your back, bend your knees, leaving your feet parallel to each other on the floor.
Attach the tips of your fingers to your temples, and point your elbows clearly forward. As you exhale, lift your shoulder blades off the floor, pulling your stomach in as much as possible, as you inhale, slowly return to the starting position.
Exercise number 2: reverse crunches
Top - yes! Now let's take on the lower press, usually it is more "harmful", and fat is much more reluctant to leave from there, but we can handle it too. Reverse crunches will help strengthen the lower rectus abdominis. Lying on your back, bend your knees and pull up their chests. Cross your ankles, try to pull your heels towards your buttocks.
As you exhale, lift your buttocks off the floor, as you inhale, lower them back to the starting position. For a greater effect, do not put your buttocks to the end on the floor and do not sway when twisting, your body is a thin steel string, and not a red “tumbler”.
Exercise number 3: oblique twists
So we got to the waist. "Diagonal" twisting "elbow-knee" is an indispensable exercise for working out the oblique abdominal muscles. Sit on the floor, bend your knees, hands behind your head, elbows pointing clearly to the sides, do not tilt your head.
On exhalation, turning the body to the left, touch the knee with the right elbow, stretch the right leg. At the same time, lift your foot higher from the floor. As you inhale, lower your leg back and turn your body to the center. Repeat the same on the other side. Many, many, many times.
Exercise number 4: holding the body in static
No more half measures! After all, summer is just around the corner! It's time to load all the abdominal muscles at once! Lying on your back, lift your straight legs slightly off the floor.
As you exhale, tear off the body from the floor and, holding this position, draw in the stomach. The lower you raise your legs and body, the harder and more effective this exercise.
Exercise number 5: plank
Plank is everything! Because there is nothing better for strengthening the transverse abdominal muscles than a plank. Relying on your palms, draw in your stomach, trying to keep a straight line of the whole body. The palms should be strictly under the shoulders. Do not “fail” your lower back - do not arch your back.
This complex must be performed 3 times a week, alternating all the above exercises for 3 circles. Twisting should be done 15-20 times, and static exercises should be maintained for at least 30 seconds.
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 interesting exercises, which 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
1. Straight leg raise
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.
Do these exercises daily to see your dream belly in the mirror sooner!
A bike
Removes the stomach due to the work of the muscles of the upper and lower press, which are in constant tension. Do 10-15 turns in each direction.
double bridge
Your stomach won't stand a chance when you pump and stretch your abs at the same time. Do 10-15 sets for each leg. Bonus: this exercise tightens the buttocks!
side plank
Difficult but effective exercise: burns the fat roller on the stomach more efficiently than others. 7-10 approaches in each direction.
TO THIS TOPIC:
Plank leg pull-ups
The plank is the most effective abdominal exercise. Complicate it by pulling up your legs to engage your oblique muscles and the result will not be long in coming!
Lower Press
Do not forget that the roller on the stomach, which prevents you from making it flat, is removed first of all by pumping the lower press. Do 15-20 sets and you can complete the workout!
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 flat stomach. There are many effective exercises exactly for this zone. 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 hold the 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 products and drink plenty of 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 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 activity. 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, stretch 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 - effective exercises for a small 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 straight 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 is 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 correct technique implementation and will help not to make 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 visualize your future regularly perfect body, you can put 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. In berry season, eat half a glass delicious raspberries 15 minutes before the 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.
- Also very useful for the waist are avocados and olive oil . They contain valuable fatty acid, which 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 who do not have them in their diet.
- 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.
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 very effective method 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 location 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.
- Capture arms folded legs in the area of \u200b\u200bthe shins, 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.
