Do you dream of losing weight on your stomach, getting rid of the sides and reducing your waist?Start exercising 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 press and get rid of the fat in the waist area.
Abdomen exercises: what is important to know
Before moving to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume less food than the body is able to spend energy (ie you eat as part of a calorie deficiency).If you do not comply with dietary restrictions, the fat layer will not decrease even with the daily performance of the exercises in the abdominal muscles.
Therefore, three factors are important for effective weight loss in the abdomen:
- Calorie deficiency and proper nutrition
- Training for abdominal muscles
- Cardio training for fat burning
Rules for training for abdomen at home:
- If you want to get a flat abdomen in a short time, your training should include cardio exercises to burn fat and exercises for the tone of the abdominal muscles. Therefore, the training plan for abdomen plan can be divided into two parts: cardio training (15 to 20 minutes) and exercises for all muscle corset (15 to 20 minutes).The second part includes exercises for the abdomen on the back, standing in the bar - at its discretion.It is desirable that the exercise program is as diverse as possible.
- The total time of an abdomen exercise complex is 30 to 40 minutes, you need to get involved 2-3 times a week.Obviously, you can train more or less, depending on your objectives and problem areas.
- Before training the abdomen, it is advisable to perform a hot stretching after training - performing.
- If you want to lose weight in the faster stomach, it is always better to focus on cardio training.This is always more effective for burning fat than just pumping the press.Be sure to look at our finished cardio training for weight loss.
- For a more effective burning of stomach fat, it is also advisable to increase daytime activity: go on foot, go regular walks, use less transportation, choose active types of relaxation on weekends.Popular modern gadgets that track the activity during the day can become your good assistant on this subject.For example, a fitness bracelet.
- For some exercises on the abdominal muscles, you may need dumbbells.If desired, they can be replaced by plastic water or sand bottles.Among the healthy fitness Invice is also paying attention to fitball and weight.
- Unlike a common misconception, training in food movies will not help you lose weight faster in the abdomen. Also, this practice gives a load in the heart, while the film does not affect the reduction of the fat layer.
Plan to perform exercises for a flat abdomen
The exercises are made to choose from those presented below.You can switch exercises, change them in places or add new ones.
- Cardocation (15-20 minutes): 5 exercises according to the 30 second work scheme of 30 seconds or 45 seconds of work-15 seconds, we repeat exercises in 3 circles, between circles 1-2 minutes rest.
- Standing + back exercises (10-12 minutes): 8-10 exercises according to the 40-second work-20 second-second work scheme or 50 seconds of 10 seconds work.After every room or fifth exercise, you can take a short break.
- Tables + Stomach Exercises (10-12 minutes): 8-10 Exercises According to a 40 second work-20-second scheme or 50 seconds of work-10 seconds.After every room or fifth exercise, you can take a short break.
Cardio exercise for the abdomen
Cardiocing for the abdomen will help you burn more calories, speed up metabolism, start fat burning processes, and strengthen abdominal muscles.Cardocation is best performed with interruptions, for example, 30 seconds, intensive work + 30 seconds of rest (or tabata mode), this will help training much more effective.
If you have health -health -likes, just perform exercises without jumping and running while trying to keep high speed.For example, instead of the "horizontal race" exercise, just pull your knees into your chest on the bar.
Exercises for abdominal muscles on the back
The most common exercises for the flat abdomen are considered lying on the back - options to cheer, the legs raise, pulling the knees in the chest, etc.The advantage of such exercises is that they help pump the target muscles of the abdomen (straight and oblique), which means leaving your stomach and adjusting. During exercise on the back, your stomach should be pulled and pressed to the floor. You cannot fold your back, tear the bottom of the back from the floor and make sudden movements, otherwise there is a risk of injury.Try to pull the navel to the spine and perform the exercises kindly and carefully.
Also, note that these exercises for a flat abdomen should be treated with particular caution if you have problems with the spine.Several torsion options give a load on the back and the bottom of the back;Therefore, these exercises for the abdomen can cause pain or unpleasant sensations in this area of the body.If you have painful sensations during exercise for the abdomen on your back, it is better not to practice it temporarily.Replace them with exercises for the up and strips of abdomen (they will be discussed below).After strengthening muscle corset to these exercises, you can return.
- Root
- Cheering with a touch of the floor
- Pulling knees in the chest
- Touching the ankles
- Spit on the leg
- Double twisting
- Scissors
- Bike
- Elongated bike
- Raising your legs
- Circular rotations with legs
- Boat
- Russian shift
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 rectum and oblique muscles of the abdomen, but also strengthen the entire muscle corset.
- Planck
- Planck in the elbows
- Walking at the bar
- Bright shoulders at the bar
- Rotate at the bar
- Rotation with hands at the bar
- Raising at the bar
- Abstracting your legs at the bar
- Spider
- Sidebar
- Twisting in the sidebar
- Abstracting your legs on the reverse bar
Exercises for the abdominal muscles standing
An excellent alternative to more traditional abdomen exercises on the floor are exercises that are performed in standing position.During the performance of such exercises, the probability of improper back position, which means that a lower risk of injury and exacerbations is lower.For starters, you do not need to perform dumbbell exercises, you can start training without additional equipment.
- Carling with the Knee of the Elbow
- Landing of the legs
- Body turns with dumbbell
- Side cheering with dumbbell
- Dumbbell slopes to the floor
- Squad
- Dumbbell to the side
- Turn with a thrust
- Pulling knees in the chest
- Mill
Exercises for the abdominal muscles, back and lumbar
This is another group of very effective exercises for the abdominal muscles.During their implementation, you will also strengthen the muscles of the back and lower back, which is a good prevention pain prevention and will help improve posture.
- Superman
- Superman is simplified
- Superman with diluted hands
- Swimmer
- Hunting dog