Do you dream of losing weight in your stomach, getting rid of the sides and reducing the waist?Start performing exercises for a flat abdomen at home today!To train the press, you will need a minimum inventory and a little 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 of the waist area.
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 emphasizing that losing weight occurs only when you consume food less than the body is able to spend on energy (that is, you eat as part of a calorie deficiency).If you do not comply with the restrictions in the diet, then the fat layer will not decrease even with the daily performance of exercises on 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 the abdomen at home:
- If you want to achieve a flat abdomen in a short time, then your training should include cardio exercise for burning fat and exercises for 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 exercises for the abdomen on the back, standing, in the bar - at your discretion.It is desirable that the exercise program is as diverse as possible.
- The total time of such a complex of exercises for the abdomen 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 problem areas.
- Before training the abdomen, it is advisable to perform a warm -up, after training - perform stretching.
- If you want to lose weight in your stomach faster, then 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 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.Popular modern gadgets that track activity during the day can become your good assistant in this matter.For example, a 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 healthy fitness invice is also paying attention to the fitball and weight.
- Contrary to a common misconception, 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 the reduction of the fat layer at all.
Plan for performing exercises for a flat abdomen
Exercises are taken to choose from those presented below.You can alternate exercises, change them in places or add new ones.
- Cardiocation (15-20 minutes): 5 exercises according to the scheme of 30 seconds work-30 seconds rest or 45 seconds work-15 seconds rest, we repeat exercises in 3 circles, between circles 1-2 minutes of rest.
- Standing + Exercises on the back (10-12 minutes): 8-10 exercises according to the scheme of 40 seconds work-20 seconds rest or 50 seconds work-10 seconds rest.After every fourth or fifth exercise, you can take a short break.
- Planks + Exercises on the stomach (10-12 minutes): 8-10 exercises according to a scheme of 40 seconds work-20 seconds rest or 50 seconds work-10 seconds rest.After every fourth 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 metabolism, start fat burning processes and strengthen the abdominal muscles.Cardiocation is better performed with interruptions, for example, 30 seconds, intensive work + 30 seconds rest (or in Tabata mode), this will help the training is much more effective.
If you have contraindications for health, just perform exercises without jumping and running, while trying to maintain high speed.For example, instead of the “horizontal run” exercise, just pull your knees to the chest in the bar.
Exercises for the abdominal muscles on the back
The most common exercises for the flat abdomen are considered to be lying on the back - options for twisting, legs lifts, pulling the knees to the chest, etc.The advantage of such exercises is that they help to pump the target muscles of the abdomen (straight and oblique), which means to make your stomach flat and fit. During the exercise on the back, your stomach should be pulled and pressed to the floor. You can not bend your back, tear off the lower 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 gently and thoughtfully.
Also, note that such exercises for a flat abdomen should be treated with particular caution if you have problems with the spine.Various twisting options give a load on the back and lower back, so such exercises for the abdomen can cause pain or unpleasant sensations in this area of the body.If you have painful sensations during the exercise for the abdomen on your back, then it is better not to practice them temporarily.Replace them with exercises for the abdomen standing and strips (they will be discussed below).After strengthening the muscle corset to these exercises, you can return.
- Twisting
- Twisting with a touch of the floor
- Pulling knees to the chest
- Touching the ankles
- Spit twisting to the leg
- Double twisting
- Scissors
- Bike
- Elonged bicycle
- Lifting the legs
- Circular rotations with the legs
- Boat
- Russian turn
Exercises for the abdominal muscles in the bar
Planck is one of the most effective exercises for a flat abdomen.It helps not only pump the rectus and oblique muscles of the abdomen, but also strengthen the entire muscle corset.
- Planck
- Planck on the elbows
- Walking in the bar
- Brighting shoulders in the bar
- Turns in the bar
- Rotation with hands in the bar
- Lifting in the bar
- Abstracting the legs in the bar
- Spider
- Lateral bar
- Twisting in the side bar
- Abstracting the legs in 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 a standing position.During the performance of such exercises, the likelihood of improper position of the back, which means a lower risk of injuries and exacerbations is less.To begin with, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.
- Carling with the elbow knee
- Landings of the legs
- Corps turns with dumbbells
- Side twisting with dumbbells
- Slopes from dumbbells to the floor
- Squad
- Tilting from dumbbells to the side
- Turn with a lunge
- Pulling knees to the chest
- Mill
Exercises for the abdominal muscles, back and lower back
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 of pain in the spine and will help improve posture.
- Superman
- Superman is simplified
- Superman with diluted hands
- Swimmer
- Hunting dog