The stomach is a problem area for many people, especially women. There are many reasons that the advantages accumulate here: heredity, improper diet, lack of physical activity, and so on. To solve this problem, you need to adhere to an integrated approach - to eat properly and, of course, play sports. There are very effective slimming exercises that can help you stay healthy. By doing the recommended exercises regularly, you will immediately realize that your stomach is flat and your waist is thin. The main thing is not to be lazy.
HOW TO IMPLEMENT TRAINING
The most effective slimming exercises may fail if done incorrectly. To maximize your performance, follow these guidelines:
- It is important to understand the reasons why you notice excess in the abdominal area and get rid of it. This can be a diet, weak muscles, an inactive lifestyle. After knowing what is stopping you from achieving harmony, you will know the things you should initially do.
- Many girls make the mistake of limiting themselves to local abdominal exercises. Experts advise not to neglect general training for the whole body. The point is that the muscles in the abdomen are not localized, they are related to the whole body, so for the desired result, you need to keep the whole body in good condition. Walking or running fast can be used as a general exercise.
- Do not reap fast results. First of all, the fat located between the organs in the abdominal cavity is burned, and then the subcutaneous fat. The first results will be seen after undergoing periodic training for several months.
- The optimal time for physical activity is considered in the morning, although few people can do it at that time. It is recommended to exercise three times a week for at least half an hour.
- Nutrition before and after exercise plays a big role. Before starting the lesson, it is recommended to eat at least a few hours. The best option is light carb. During exercise, drink water, as the body actively loses it during exercise, and you need to add savings. After physical activity, it is better to eat within an hour. The best choice is fruit or protein, which will be used to build abdominal muscles.
- After finishing exercising, take a shower or take a hot shower.
EFFECTIVE EXERCISE TO LOSE WEIGHT
Slimming exercises at home are quite simple and give good results. They strengthen the abdominal muscles and allow you to burn all that is not necessary in this problem area.
The most popular abdominal exercises. You need to lie on a mat on your back. Bend your legs at the knees. In this case, the feet should be on the floor with the entire surface. Place your hands behind your head. Take a deep breath and lift and lift the upper body off the floor. As you get up, exhale, and, returning to the starting position, inhale again. It is recommended to do exercises10 times for 2-3 sets.
Effective exercise is also for weight loss at home. You need to lie on the mat. Bend your legs at the knees, place your feet on the floor, lower your arms along the body. Lift your legs until your hips and floor are in the right angle. Then lift your lower back until your knees are moving towards your chest. Do 10 repetitionsfor 2-3 sets.
This exercise is very similar to a simple indentation, but you have to turn one shoulder towards the other. First, lie on the mat with your hands behind your head. Bend your legs at the knees so that your feet do not reach the floor. Lift the top, like a medium rotation, rotate the right shoulder to the left. The left side of the body should be on the floor. Training for other parts is also done. It is recommended to repeat the exercise10-12 times.
Lie face down with legs extended and crossed. Repeat the same movement as a medium rotation. Doesset 10-15 times.
Lack of side
Exercise is done in the same way as an oblique shift, but the difference is that you must lift the left leg while moving the right shoulder and vice versa. Perform two sets of10-12 repsin each direction.
Turning the bike
Lying on a rug or floor. Keep your hands on both sides of the head. Lift your legs, bend at the knees. Pull the right knee toward your chest. As you lift it, try to reach your left elbow with it. Then you need to straighten the right leg and pull the left knee to the chest. The upper body should be lifted, then the left knee should be pulled over the chest, making sure it touches the right elbow. Perform two sets of10-12 setsfor each side.
Board with turns
Exercise board that is very popular for slimming. This board helps to smooth not only the abdomen and sides, but also the back and hips. You need to take the position of the board on the carpet or on the floor until your elbows and knees are on the surface. Look forward, with the neck and spine in a straight line. Release the knee from the floor, place the foot on the toe and hold in this position for half a minute. Then, take turns taking the side board position for both sides.
Lying next to you on the floor. Transfer weight to the right leg and arm. The arms should be bent at right angles. Place the left foot on your right. The legs should be straight. Lift the hips and hold this position for 30 seconds. If you are trained enough, you can hold this barfor 1-2 minutes.Do the same exercise for the other party.
Lunges with turn
Step with left foot, bend at knee. You must feel a stretch in the back of your right thigh. Hands should be raised forward so that they are parallel to the floor. Take a big step forward with your left foot and sit as if on a chair. The right foot should be left, placing it on the toes. The back should be straight. At the same time, you need to do lunges for the other leg. It is recommended to complete the exercise in total15 times.
This exercise is great for getting rid of stomach and sides. You need to stand upright, united. Raise your hand above your head and fold it. Bend your torso as much as possible to feel the stretch. Remain in this position for15 seconds,then return to the starting position. Do the same with the right side. While exercising, you can extend the training time.
Vacuum is one of the most effective slimming exercises, albeit quite modest and based primarily on breathing. Take all the breath, take a deep breath and calm your stomach. Exhale. As you exhale, tighten your abdomen and pull in. Remain in this position for 15-30 seconds. Perform 2 to 3 sets a day for15 reps.
This exercise requires a chair. Sit on it, straighten your shoulders and straighten your back. Place your hands on your sides, palms down. Take a deep breath, exhale, and lift your knees until they are as close as possible to your chest. Remain in this position for 5-10 seconds. While the knees are on the chest, you do not have to round the buttocks and bend. Then lower the foot to the floor. Repeat the exercise15 times.
Many abdominal slimming exercises are very effective. Big balls called fitball can be found in almost any gym. You can also buy it at a sports equipment store. You can just sit on the ball and do your regular abs exercises. And this exercise works in the press below. Sit on the floor, hold the ball between your legs straight, then lean back and place your hands on the floor. Pull the maximum knee to the chest, hold the ball, then straighten your leg. Please note that the ball should not touch the floor, the abdomen should be tied, with tense muscles.
Walking easily is the best way to get rid of everything you don't need, especially on your stomach. Walk briskly for 30 minutes at least five times a week. Simple exercises like these can help improve heart function and speed up metabolism.
If you have managed to run fast, start running. Jogging burns fat perfectly throughout the body, including the stomach. It is best to run at least40 minutes,because after this the active process of fat burning begins.
Swimming helps to get rid of excess in the stomach, and also keeps the whole body in good condition. This makes it possible to increase the effectiveness of cardio training. In the early stages, it is recommended to swim at least once a week.
It is important to observe your breathing while doing the board.
With regular physical activity, you will immediately notice a noticeable improvement. The training is quite simple and does not require any special skills. The main thing is to spend time for them on a regular basis. You can be helped with exercise videos for weight loss in the abdomen, which are presented in large quantities on the network, and which will clearly explain how to exercise properly to achieve results.
Also, if you want to lose weight, review your diet. Eat more often and in small portions, try to exclude fast foods, sweets and other dangers from the menu, and build them with protein, complex carbohydrates and plant foods.