Do you dream of losing weight in your stomach, getting rid of the side and reducing the waist?Start training for a flat stomach at home today!To train the newspaper, you need a minimum inventory and a little empty space in the room.
We offer you high quality training options for abdominal muscles, which guaranteed to help you tighten the newspaper and get rid of the fat area.
Exercise for the stomach: What is important to know
Before turning to a choice of training for stomach at home, it should be emphasized that losing weight only occurs when you take less than a body that can spend energy (that is, you eat as part of a calorie deficiency).If you do not comply with restrictions on the diet, then the fat layer will not decrease even with the daily performance of training on the abdominal muscles.
Therefore, three important factors for effective weight loss in the stomach:
- Proper calorie deficiency and nutrition
- Exercise for abdominal muscles
- Cardio training for fat burning
Rules for training for stomach at home:
- If you want to reach a flat stomach in a short time, then your exercise should include cardio exercises to burn fat and training for abdominal muscle tone. Therefore, the training plan for flat stomach can be divided into two parts: cardio training (15-20 minutes) and training for the entire muscle corset (15-20 minutes).The second part includes training for the back of the stomach, standing, in the bar - at your discretion.It is advisable that the exercise program is as possible.
- The amount of complex training time for the stomach is 30-40 minutes, it is necessary to engage in 2-3 times a week.Of course, you can train more depending on your goals and problems.
- Before training the stomach, it is advisable to do warm, after training - stretching.
- If you want to lose weight in your stomach faster, then it's best to focus on cardio exercises.This is always more effective in burning fat than just pumping the newspaper.Make sure you see cardio exercises ready for weight loss.
- For more effective fat burning in the stomach, it is also advisable to increase daytime activity: walking, regular walking, use less transportation, select the type of relaxation that is active on weekends.Popular modern tools that detect activities during the day can be a good assistant in this regard.For example, fitness bracelet.
- For some exercises on the abdominal muscles, you may need dumbbells.If desired, they can be replaced with plastic bottles of water or sand.Among the acts of healthy fitness also pay attention to fitball and weight.
- Contrary to general misconceptions, training in food movies will not help you lose weight faster in the stomach. In addition, this practice puts a burden on the liver, while the film does not affect the reduction of fat layers at all.
Planning to do training for a flat stomach
Exercises are taken to select from the one presented below.You can exercise alternatives, change them in place or add new ones.
- Cardiocation (15-20 minutes): 5 Exercises According to a 30-second scheme of work-30 seconds of break or 45 seconds of work-15 seconds, we repeat training in 3 circles, between 1-2 minutes of rest.
- Stand + back training (10-12 minutes): 8-10 training according to a 40-second scheme-20 seconds of rest or 50 seconds of work-10 seconds.After each fourth or fifth exercise, you can rest for a moment.
- Planks + Abdominal Exercises (10-12 minutes): 8-10 Exercises by Scheme 40 seconds of work-20 seconds of break or 50 seconds of work-10 seconds of rest.After each fourth or fifth exercise, you can rest for a moment.
Cardio training for the stomach
Cardiocation for your stomach will help you burn more calories, speed up metabolism, start the fat burning process and strengthen the abdominal muscles.Cardiocation is better done with interruptions, for example, 30 seconds, intensive + 30 seconds of rest (or in tabata mode), this will help training more effectively.
If you have contraindications to health, just do exercises without jumping and walking, while trying to maintain high speed.For example, instead of "horizontal" exercises, just pull your knees to the chest in the bar.
Exercise for the abdominal muscles in the back
The most common exercises for flat stomach are considered to be lying on the back - the option to rotate, the leg lift, the knee to the chest, and the other.The advantage of such exercises is that they help to pump the target of the stomach (straight and oblique), which means making your stomach flat and appropriate. During training on the back, your stomach needs to be pulled and pressed to the floor. You cannot bend your back, tear the bottom of the floor and make the movement suddenly, if there is no risk of injury.Try pulling the navel to the spine and doing slow exercises and thoughts.
Also, note that such exercises for flat stomach should be treated carefully if you have problems with the spine.A variety of rotating options put a burden on the back and down, so such exercises for the stomach can cause pain or unpleasant sensations in this area.If you have a painful sensation during training for your back stomach, then it is best not to practice it temporarily.Replace them with training to stand and abdominal strips (they will be discussed below).After strengthening the muscle corset for this exercise, you can return.
- Turn
- Rotate with the touch of the floor
- Pulls the knees to the chest
- Touched ankle
- Spit turns to the feet
- Double twisting
- Scissors
- Bicycle
- A long bike
- Lift
- Round rotation with legs
- Boat
- Russian turn
Exercise for abdominal muscles in the bar
Planck is one of the most effective exercises for flat stomach.It helps not only pump the rectus and oblique muscles, but also strengthens the entire muscle corset.
- Planck
- Planck on the elbow
- Walking in the bar
- Shoulder brighten in the bar
- Turned on the bar
- Rotation by hand in the bar
- Lifted at the bar
- Abstract of a foot in the bar
- The spider -labs
- Involvement
- Rotate in the sidebar
- ABSTRACT Foot in reverse bar
Exercise for stomach muscles standing
An excellent alternative to more traditional abdominal training on the floor is the training performed in a standing position.During such training performance, the possibility of improper positioning, which means the risk of injury and lower injury is less.To get started, no need to practice with dumbbells, you can start training without additional equipment.
- Carling with the elbow knee
- Footing
- Corps turned with dumbbells
- Sides rotate with dumbbells
- Slope from dumbbells to the floor
- Squad
- Stinging from dumbbells to side
- Turned away with lunge
- Pulls the knees to the chest
- Factory
Exercise for abdominal, back and lower back muscles
This is another very effective training group for abdominal muscles.During its implementation, you will also strengthen the back and lower back muscles, which is a good prevention of pain in the spine and will help improve posture.
- Superman
- Superman is simplified
- Superman with a diluted hand
- Swim
- Dog hunting