The dream is to lose weight in your stomach, get rid of one of the sides, and shrink the waistline? Start by doing the exercises for a flat stomach at home today. For the fiscal year of the press release, you will need a minimum of equipment and a little bit of space in the room.
We offer you a selection of quality exercise to the muscles of the abdomen, which is guaranteed to help you get to grips with the press, and get rid of the fat in the area of his waist.
EXERCISES FOR YOUR STOMACH: WHAT IS IMPORTANT FOR YOU TO KNOW
Before going to the production of the exercises for the belly in the house, it's worth pointing out that weight loss only happens, when you consume food that is less than what the body is capable of a lot of energy (that is, by feeding in the context of a deficit of calories). If you fail to comply with restrictions on diet, in the adipose interlayer does not and will not be reduced even if the daily perform exercises for your abdominal muscles.
Therefore, to achieve effective weight loss in the abdominal area are important for three reasons:
- The lack of calories and proper nutrition
- Exercises to tone the muscles of the stomach
- Cardio training for fat burning
THE RULES OF THE EXERCISE FOR TUMMY AT HOME
- If you want to get a flat stomach in a short period of time, then the workout should include cardio exercises, fat burning exercises, to tone up the muscles of the stomach. So, the plan is to workout for a flat stomach can be divided into two sections: the cardio-workout (15-20 minutes), and exercises for all the muscle corset back (15-20 minutes). The second part contains the exercises for the belly in the rear, on foot, in the strap – on on your criteria. Preferably, in order for the training program that was ultimately diverse.
- The total amount of time for this kind of complex of exercises for the stomach is about 30 to 40 minutes, to get involved, you have a 2 to 3 times a week. Of course, you have to train more, or less, depending on your goals and problem areas.
- Prior to the training, in the stomach it is advisable to perform the exercise, after training, perform the stretch.
- If you want to lose weight in your stomach more quickly, it is always best to make an emphasis on cardio training. It's always more efficient to burn fat than simply a swing of the press. Don't miss our ready-cardio-training-for-weight-loss.
- For the most effective way to burn fat of a stomach it is also desirable to increase the day of the activity: the more you go on foot, walk in a regular, less use of transport, the choice of the asset at the end of the week. Popular modern gadgets that track your activity throughout the day, you may become your good helper in this case. For example, a fitness bracelet.
- For some of the exercises for the muscles of your abdomen, you may need to alter. If you want to, you can replace them with plastic bottles with water or sand. Among the life span of the gym in the inventory, in order to lose weight in your belly also, please note that the fitball and body weight.
- Contrary to popular belief, exercise, food transparency is not going to help you lose weight fast in the belly area. In addition, this procedure gives the load on the heart, with a reduction in the fat layer of the film does not affect the overall.
THE PLAN IS TO EXERCISE FOR A FLAT STOMACH
All the exercises come in a choice of the following. You can switch the exercises you re-arrange them or add new ones.
- Cardio exercise (15-20 minutes): the 5-exercise-plan a 30 seconds work to 30 seconds rest and 45 seconds work and 15 seconds of rest, repeat the exercise 3 in the circle among the circles, for 1 to 2 minutes of rest.
- The exercises standing + back exercises (10-12 minutes): 8-10 exercises of the layout of a 40-second delay, the work of no more than 20 seconds for the holidays, or 50 seconds of work 10 seconds of rest. After each of the Wednesday and Thursday workouts, you can take a short break.
- Trim + exercises lying on the belly (10-12 minutes): 8-10 exercises of the layout of a 40-second delay, the work of no more than 20 seconds for the holidays, or 50 seconds of work 10 seconds of rest. After each of the Wednesday and Thursday workouts, you can take a short break.
CARDIO-EXERCISES FOR LOWER ABDOMEN
Cardio exercises for your stomach will help you burn more calories, speed up your metabolism, running, in the process of burning fat and strengthening the muscles of the stomach. Cardio exercise is the best to perform on an intermittent basis, for example, a 30-second intense effort + 30 seconds rest (or, in the mode of TABATA), it will help you to keep your workout much more efficient.
If you have any counter-indications on health, you can follow the exercises without any jumping and running, trying to keep a faster pace. For example, at the time of the exercises is "Horizontal jogging," simply by push your knees to the chest, in the position of the board.
EXERCISES FOR THE MUSCLES OF THE BELLY TO THE BACK
Two of the most common exercises for a flat stomach are considered in the exercises: bench press, it twists, turns, elevation of the legs by pulling up the knee-to-chest, and a t. d. the Advantage of these exercises is that they help you to pump your target muscles, abdominal muscles (direct and indirect), which means to make your tummy flat and in shape. During the performance of exercises on your back, your stomach should be pulled-up and the spin-pinned to the floor. Do not bend your back, lift your lower back off the floor and make a sudden movement, otherwise there is a risk of getting hurt. Try to pull your belly button to your spine, and make exercise, soft, and thoughtful.
Please note, however, that any such exercise for a flat belly you need to be treated with extreme caution, if you have any problems with the spine. A wide variety of options, twists, turns, gives force to the back, and the lower part of the back, as well as exercises for the stomach can cause pain or discomfort in the area of the body. If you feel pain during the execution of the exercises for the belly in the back, so the best thing for her to temporarily refrain. Replace it with the exercises for the belly of the foot, and the straps about them, to be discussed below). After the strengthening of the muscle corset of the exercises, you can go back to.
- A twist
- Cheer up with a touch of the foot to the floor
- By pulling up the knee-to-chest
- The ringing of the ankles
- Torsion bars at the foot
- The double-twist
- Pair of scissors
- The bike
- The bike with your arms extended, feet
- Elevation of the legs
- The circular rotation in the legs
- Lodpoints
- The Russian spin
EXERCISES FOR THE MUSCLES OF THE STOMACH INTO THE CHEST STRAP
The plank is one of the most effective exercises for a flat stomach. It not only helps you to pump up the straight and oblique muscles of the belly, but to strengthen all of the muscular corset to complete.
- The belt
- Plank on elbows
- Setting out on foot into the strap
- The touch on the shoulder strap
- Twists in the strap
- The rotation of the hand in the strap
- The lifting of the hand in the strap
- By placing the foot in the brace
- The spider
- The side strap
- The twist on the side
- By placing your feet on the inputs of the strap
EXERCISES FOR THE MUSCLES OF THE STOMACH STAND
A great alternative to the more traditional exercises for the stomach on to the floor exercises, which are performed in the standing position. During the time of the execution of these exercises, the less likely an incorrect position of the back, and it is, therefore, the lower the risk of injury, and exacerbations. To begin with, optionally, you can perform the exercises with free weights, you can start training and without an inventory.
- Touch your elbow to the knee
- Raises the lower leg
- The twisting of the body with the free weights
- The replacement of the twist with dumbbells
- On the slopes, with the dumbbell on the floor
- Tilt it into the position of closure,
- On the slopes, with the dumbbell in the direction of the
- In turn, with the the issuedom
- By pulling up the knee-to-chest
- The mill
EXERCISES FOR THE MUSCLES OF THE ABDOMEN, BACK AND WAIST
It is also a very effective exercise for the abdominal muscles. In the long run, you'll also strengthen the muscles of the back and lower back, which is good for preventing back pain and helps improve posture.
- Superman
- Superman-simplified
- Superman, with dozens of produced by the hands of
- Music
- A dog in the hunt