Do you dream of losing weight in your stomach, getting rid of the sides and reducing size?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 fat.
Exercises for the abdomen: which is important to know
Before going to a selection of exercises for the abdomen at home, it should be noted that weight loss occurs only when you consume less food than the body is able to spend energy (that is, you eat as part of a calorie deficiency).If you do not respect the restrictions in the diet, the fat layer will not even decrease with the daily performance of exercises on the abdominal muscles.
Consequently, three factors are important for effective weight loss in the abdomen:
- Appropriate calorie and nutrition deficiency
- Training for abdominal muscles
- Cardio-training for fat combustion
Training rules for the abdomen at home:
- If you want to make a flat abdomen in a short time, your training should include a cardio exercise to burn fat and exercises for the 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 muscular 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 to 40 minutes, it is necessary to engage 2 to 3 times a week.Of course, you can train more or less depending on your goals and problems.
- Before driving the abdomen, it is advisable to perform a hot exam after training - to make stretching.
- If you want to lose weight in your stomach faster, it is always better to focus on cardio training.This is always more effective in burning fats than simple press pumping.Make sure you look at our Cardio training finished for weight loss.
- For more effective fat combustion on the stomach, it is also advisable to increase daytime activity: do on foot, make regular walks, use less transport, choose types of relaxation on weekends.Modern popular gadgets that follow activity during the day can become your good assistant in this case.For example, a fitness bracelet.
- For some exercises on the abdominal muscles, you may need dumbbells.If you wish, they can be replaced by plastic bottles of water or sand.Among the healthy fitness prompts, he also pays attention to fitball and weight.
- Unlike a false common idea, 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 in the fat layer at all.
Plan exercises for a flat abdomen
Exercises are taken to choose from those presented below.You can alternate exercises, modify them in places or add new ones.
- Cardivation (15-20 minutes): 5 exercises according to the diagram of 30 seconds work-30 seconds of rest or 45 seconds of work work of 15 seconds, we repeat the exercises in 3 circles, between the circles 1 to 2 minutes of rest.
- Standing + back exercises (10-12 minutes): 8-10 exercises depending on the 40-second work-20 seconds or 50 seconds of work at 10 seconds.After each fourth or fifth exercise, you can take a short break.
- Planches + exercises on the stomach (10-12 minutes): 8-10 exercises according to a 40-second work diagram-20 seconds of rest or 50 seconds work-10 seconds.After each fourth or fifth exercise, you can take a short break.
Cardio exercise for the abdomen
The cardification of the abdomen will help you burn more calories, speed up metabolism, start fat combustion processes and strengthen abdominal muscles.Cardification is better carried out with interruptions, for example, 30 seconds, intensive work + 30 seconds of rest (or in Tabata mode), this will help much more efficient training.
If you have health contraindications, simply do exercises without jumping and running, while trying to maintain high speed.For example, instead of the "horizontal race" exercise, simply pull your knees to the chest in the bar.
Exercises for abdominal muscles on the back
The most common exercises for the flat abdomen are considered to be lying on the back - torsion options, legs, pulling the knees towards the chest, etc.The advantage of such exercises is that they help pump the target muscles of the abdomen (right and oblique), which means making your stomach flat and adapting. During the rear exercise, your stomach should be pulled and pressed towards the ground. You cannot fold your back, tear the lower back from the ground and make sudden movements, otherwise there is a risk of injury.Try to pull the navel towards the spine and perform the exercises gently and thoughtally.
Also note that such exercises for a flat abdomen should be treated with particular caution if you have problems with the spine.Various torsion options give a load in the back and lower back, so that such exercises for the abdomen can cause unpleasant pain or sensations in this area of the body.If you have painful sensations during the exercise for the abdomen on your back, it is better not to practice them temporarily.Replace them with exercises for the abdomen position and bands (they will be discussed below).After strengthening the muscle corset to these exercises, you can come back.
- Twist
- Twist
- Pull the knees on the chest
- Touch the ankles
- Spit out the leg
- Double twist
- Scissors
- Bike
- Lying bike
- Lift the legs
- Circular rotations with legs
- Boat
- Russian turn
Exercises for the abdominal muscles of the bar
Planck is one of the most effective exercises for a flat abdomen.It not only helps to pump the rectus and oblique muscles of the abdomen, but also strengthen the entire muscular corset.
- Planck
- Planck on the elbows
- Walk in the bar
- Light shoulders in the bar
- Turn in the bar
- Rotation with hands in the bar
- Lift in the bar
- Abstraction of the legs in the bar
- Spider
- Sidebar
- Twist in the sidebar
- Leg abstraction in the inverted bar
Standing abdominal muscles exercises
Exercises that are done in a standing position.During the execution of such exercises, the probability of inappropriate position of the back, which means that a lower risk of injury and exacerbations is less.To start, it is not necessary to perform exercises with dumbbells, you can start to train without additional equipment.
- Carling with the knee of the elbow
- Leg landing
- Body turns with dumbbells
- Side side with dumbbells
- Floor dumbbell slopes
- Team
- Include dumbbells on the side
- Shot
- Pull the knees on the chest
- Mill
Exercises for abdominal, back and lower back muscles
This is another group of very effective exercises for the abdominal muscles.During their 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 diluted hands
- Swimmer
- Hunting dog