Dreams of losing weight in your stomach, get rid of the sides and reduce life?Start performing exercises for a flat abdomen at home today!To train the press, you will need a minimum inventory and some free space in the room.
We offer you a selection of high quality exercises for the abdominal muscles, which is guaranteed to help you tighten the printing and get rid of the fat of the area of life.
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 stressing that weight loss occurs only when consuming food less than the body is able to spend in energy (i.e. you eat as part of a deficiency of calories).If the restrictions are not respected in the diet, the fat layer will not also decrease with the daily performance of the exercises on the abdominal muscles.
Therefore, three factors are important for an effective weight loss in the abdomen:
- Calorie deficiency and correct nutrition
- Training for abdominal muscles
- Cardio-training to burn fat
Rules for training for the abdomen at home:
- If you want to get a flat abdomen in a short time, training should include cardio exercise to burn fat and exercises for the tone of the abdominal muscles. Therefore, the training plan for the flat abdomen 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 abdomen exercises on the back, standing, in the bar - at your discretion.It is desirable that the exercise program is as varied as possible.
- The total time of such a complex of abdomen exercises is 30-40 minutes, it is necessary to engage in 2-3 times a week.Of course, you can train more or less depending on your goals and problems.
- Before training the abdomen, it is advisable to perform a warm, after training, stretch.
- If you want to lose weight in the stomach faster, then it is always better to focus on cardio training.This is increasingly effective for the combustion of fats rather than pumping the print.Make sure you look at our fingering cardio training for weight.
- For a more effective combustion of fat on the stomach, it is also advisable to increase daytime activity: go on foot, take regular walks, use less transport, choose active types of relaxation on weekends.Modern popular gadgets that trace the activity during the day can become your good assistant in this subject.For example, a fitness bracelet.
- For some exercises on the abdominal muscles, you may need dumbbells.If desired, they can be replaced with plastic water or sand bottles.Between healthy physical form it is also paying attention to fitball and weight.
- Contrary to a common misunderstanding, training in food films will not help you lose weight faster in the abdomen. In addition, this practice gives a load on the heart, while the film does not affect at all about the reduction of the fat layer.
Plan to perform exercises for a flat abdomen
Exercises are taken to choose those presented below.You can alternate exercises, change them in some places or add new ones.
- Cardocalization (15-20 minutes): 5 exercises based on the 30 second Work-30 seconds of rest or 45 seconds of work-15 seconds of rest, we repeat the exercises in 3 rims, between the circles 1-2 minutes of rest.
- ESTTRO + Exercises on the back (10-12 minutes): 8-10 Exercises based on the 40 seconds scheme of 20 seconds or 50 seconds of work-10 seconds of rest.After each quarter or fifth exercise, you can take a short break.
- Axes + stomach exercises (10-12 minutes): 8-10 exercises based on a 40 seconds of 20 seconds or 50 seconds of work-10 seconds of rest.After each quarter or fifth exercise, you can take a short break.
Cardio exercise for the abdomen
Cardiocation for the abdomen will help you burn more calories, accelerate the metabolism, start the combustion processes of fats and strengthen the abdominal muscles.Cardiocation is performed better with interruptions, for example 30 seconds, intensive work + 30 seconds of rest (or in tabata mode), this will help training is much more effective.
If you have any contraindications for health, perform only exercises without jumping and running, while trying to maintain a high speed.For example, instead of the exercise of "horizontal race", just pull the knees on the chest in the bar.
Exercises for abdominal muscles on the back
The most common exercises for the flat abdomen are considered lying on the back: options for the torching, lifts of legs, pulling the knees on the chest, etc.The advantage of these exercises is that they help pumping the target muscles of the abdomen (straight and oblique), which means making the stomach flat and fit. During exercise on the back, the stomach should be pulled and pressed on the floor. You cannot bend your back, tear the lower back from the floor and make sudden movements, otherwise there is a risk of injuries.Try to pull the navel towards the spine and perform the exercises gently and thoughtful.
Furthermore, note that these exercises for a flat abdomen must be treated with particular attention if you have problems with the spine.Various torsion options give a load on the back and the lower back of the back, therefore these abdomen exercises can cause unpleasant pain or sensations in this area of the body.If you have painful sensations during exercise for the abdomen on the back, then it is better not to practice them temporarily.Replace them with exercises for the abdomen standing and the stripes (they will be discussed below).After strengthening the muscle corset to these exercises, you can return.
- Twist
- Twist with a touch of floor
- Pull the knees on the chest
- Touching the ankles
- Spit to the leg torches
- Double twist
- Scissors
- Bikes
- Elongated bicycle
- Lift the legs
- Circular rotations with legs
- Boat
- Russian turning point
Exercises for the abdominal muscles in the bar
Planck is one of the most effective exercises for a flat abdomen.It helps not only to pump the right and the oblique muscles of the abdomen, but also strengthen the entire muscle corset.
- Planck
- Planck on the elbows
- Walk in the bar
- Bright shoulders in the bar
- Turn in the bar
- Rotation with hands in the bar
- Lift
- Abstract your legs in the bar
- Spider
- Sidebar
- Twist in the sidebar
- Abstract your legs in the reverse bar
Exercises for the abdominal muscles standing
An excellent alternative to the more traditional exercises of the abdomen on the floor are the exercises that are performed in a standing position.During the execution of these exercises, the probability of an improper position of the back is lower, which means that a lower risk of injuries and exacerbations is lower.To begin with, it is not necessary to perform handlebars exercises, you can start training without additional equipment.
- Carling with the knee of the elbow
- Landing of the legs
- The body turns with dumbbells
- Lateral twist with dumbbells
- I slopes from dumbbells to the floor
- Squad
- Tilt from dumbbellies to the side
- Turn
- Pull the knees on the chest
- Mill
Exercises for abdominal muscles, back and back
This is another group of very effective exercises for abdominal muscles.During their implementation, you will also strengthen the muscles of the back and the lower back of the back, which is a good prevention of pain in the spine and will help improve posture.
- Superman
- Superman is simplified
- Superman with diluted hands
- Swimmer
- Hunting dog