Every day, thousands of women work up a sweat in the gym, striving to achieve their ideal bodies.Many people burn themselves out from strict diets, damaging their health.The most problematic area, especially in postpartum women, is the stomach.The process of depositing fat tissue in this area is much faster than the process of eliminating it.But to achieve success, it is enough to perform correctly a set of suitable home exercises that can remove fat and flatten the belly.
When training, you will need a mat and loose-fitting exercise clothing.Use your favorite music to add rhythm and lift your mood.
A set of exercises for a flat belly
Exercise 1: Twist
Lie on your back on your mat with your legs bent at the knees and your feet firmly planted on the floor.Put your hands together and put them behind your head.Now slowly lift your upper body up to the level of your shoulder blades and lower smoothly.
In this case, it is recommended to observe the breathing rhythm: rise during inhalation and fall during exhalation.Start with 10 reps, 2 sets.Then gradually increase the load.
Exercise 2: Supine Leggings Raise
This mission will be the opposite of the previous mission.Stay in the same position with your hands behind your head.Lift your legs and pull your knees toward your chest so that your thighs are parallel to the floor.First, inhale and exhale while lifting.The number of executions was ten, two.
Exercise 3: Crossed Leg Raise
Lie on your back on a mat with your legs straight and your hands behind your head.Alternately lift your right lower body, bend your knee, and pull it toward your left elbow.Then swap limbs.Practice should be fast-paced and energetic.Do this ten times in three ways.
Exercise 4: Lifting limb from lying position
Lie on your back with your arms overhead and legs straight.Next, lift your upper and lower limbs simultaneously and try to reach the tips of your toes with your hands.This is an excellent task for getting rid of belly fat and strengthening your abdominal muscles.
Exercise 5: Plank
Place your hands on your elbows and forearms, place your toes on the floor, and keep your head down, otherwise your neck will overstrain quickly.Stand in this position for as long as possible.Then roll to your side, resting on one forearm and the side of one foot.Next, change the position.Each time you train, increase the time you hold the position.
Exercise 6: Loaded Bending
We stand up straight with our feet at shoulder level and hold a dumbbell in our hands, if not available, you can use a bottle of water instead.Straighten your arms and raise them above your head, then smoothly bend them to the left and right while staying in this stretched, tilted position for a few seconds; you should feel tension in your outer abdominal muscles.Make ten to fifteen bends in each direction;
Exercise 7: Leggings from a seated position
For this activity you will need a chair with a backrest.Sit up straight, place your palms on the seat of the chair and lift your knees to your chest.Stay in this position for a while and lower your legs back.The number of executions is ten, with two entries.
Exercise 8: Lifting torso from lying position
Lie on a gymnastics mat and extend your arms above your head.Next, lift your legs and upper body simultaneously.The body position should be shaped like a check mark.This pumping is done in a special rhythm, not very fast, but not slow either.Do this ten times both ways.To prevent abdominal injuries after exercise, after completing this task, lie on your stomach with your arms extended forward while lifting your legs and torso to stretch your body as much as possible.
Exercise 9: Leggings from a seated position
Sit on a mat with your hands behind your back and your legs together, lift your legs up and hold this position for as long as possible.Then return to the original position.Do two or three methods.
Exercise 10: Using a hula hoop
Headbands are a great helper for creating a slim waist at home.Keep in mind that when doing hula hoop exercises, you need to wear thick clothing if you don’t want to get bruises after exercising.
How to improve the effectiveness of your exercises
Rule #1
Before you start losing weight on your belly, you need to find out the cause of excess fat deposits in this particular area of your body.Because first you need to influence the cause, otherwise the effect achieved will be short-lived.The most common causes: Too many carbohydrates and fats in the diet, lack of exercise, slow metabolism, pregnancy and childbirth.
First, you need to rethink your diet and try eating more protein foods - chicken breast, eggs, beef, low-fat cheese.The body needs fiber – why eat more fresh vegetables and fruits.It's best to eat on a schedule: small portions, every 2 hours.Another essential element in weight loss is water.You need to drink at least 2 liters of water every day to improve your body's metabolism and speed up weight loss.No fast food or unhealthy snacks.
Rule #2
Move more, we're not talking about special gymnastics or training in the gym.Time at home or at work should include time for lots of physical activity: take the stairs instead of using the elevator; clean your apartment more often; don't be lazy and go to the office next door to hand in papers in person instead of handing them over to someone else.
A lot of people have an excuse: I don't have time, I'm always working.Here, too, you can find your way around - you can walk a few stops to and from get off work, which will replenish your energy and improve your mood.
Rule #3
Usually girls who exercise at home ignore the whole body warm-up and start muscle training immediately.This is wrong!You need to warm up and tone your entire body to lose weight effectively.Five to ten minutes is enough.You can replace this warm-up with jogging, swimming in the pool, or dancing.
Rule #4
Don’t indulge in the illusion that your belly will be flat after a few sessions.When it comes to losing weight, you not only need to try and believe in yourself, but you also need to be patient.
Just forty minutes of exercise a day is enough. Two hours of exercise won't leave you exhausted, but you need to exercise regularly and don't skip it.
All abdominal exercises should not be about speed, but about quality.If you do everything fast, you'll only get sprains and pain.You need to stretch your muscles gradually—the slower, the better.The number of tasks and methods performed increases over time as the muscles get used to the same load.
To believe in yourself, keep a journal and measure your waist every three days and be happy with your success.
Rule #5
You need to exercise in the morning before breakfast; if that doesn't work at the beginning of the day, then at least two to three hours after eating.Don't get obsessed with simple tasks; the more complex, the more effective they are.
Rule #6
It’s best to train at the same time, preferably every day.In extreme cases, three to four classes per week may be sufficient.Do the task until your muscles feel tingly and tired.Of course, don’t forget about eating and drinking habits.
The most important thing is to believe in yourself, have an emotional attitude, and remember that this is not an instant process and requires effort and time.
Contraindications
- Pregnancy - because in this unusual period of a woman's life you cannot perform exercises on the abdominal muscles, because the uterus will become toned due to this, everything will be very bad.
- Physical illness.Many diseases may be contraindications to weight loss and strenuous exercise, for example: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes, pathologies of the musculoskeletal system.
- Recovery period after surgical intervention, severe infectious diseases.This is when the body needs extra support, but not weight loss.