How to lose weight, remove belly fat 10 best exercises for a flat stomach

This is difficult to achieve a complete picture, especially in these "difficult" areas, such as belly and waist. To keep the weight keep slim waist, flat stomach at the age of 40 years becomes a major problem. But nothing is impossible. Effective exercises by an experienced fitness instructor, guaranteed to allow you to slim waist and flat stomach.

Flat stomach

The complex includes special exercises for straight and oblique abdominal muscles, the back muscles. All exercises are carefully selected and arranged in sequence, in order to achieve the highest score in the shortest possible time.

Complex for a flat stomach contains 10 effective exercises for basic level,which is completely possible even for the unprepared.

For each exercise is suggested, are also more complex changes at higher levels, or vice versa, light version, if the first stage is difficult to cope with even the basic level.

You do not need special equipment or projectiles, you only need the Mat. So complex for a flat stomach is ideal for practicing at home.

It is recommended to combine abdominal exercises with aerobic exercises and a balanced diet, because only one swing of the press is not enough for a flat stomach. Burn fat not be the only one particular area, so without aerobic exercise and a balanced diet flat belly not get, but also the inflated abdominals will hide the layer of subcutaneous fat.

By following these recommendations, in 2-3 months You are guaranteed to get a thin waist and a flat, beautiful belly. That, unfortunately, this is not a quick process. But the first motivating results can be viewed in two weeks, if you engage in through the day.

The basic complex of exercises for a flat stomach

Warm-up

Be sure to study the abdominal muscles must do the workout about 4-5 minutes (swings and blows with the hands, the feet, turn the body, bending), to warm up and stretch the muscles to avoid injury.

On the basis of all exercises for a flat stomach and waist - a classic twist, so first of all, you need to learn how to do them.

A simple twist of the

Starting position: Lying on your back, legs pulled up, hands behind the head, slightly tighten your press, pulling the ribs towards the hips.

Slowly lift the shoulders off the floor, straining the abdominal muscles, hold for two counts, down to the original position.

Try to use the elbows to pull forward, his chin lowered, buttocks not to strain during a workout. Inhale - down, exhale on the top while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and again repeat 10 times.

Leg lifts

Leg lifts

This exercise works on the muscles of the lower press.

Starting position: lying on your back, lift your legs, ankles parallel to the floor, knees in the level of the pelvis, hand in hand.

Tighten the press slowly lift the hips off the floor by 2-3 cm without changing the angle of your feet, hold for two counts, slowly return to the start position. Inhale - down, exhale at the top, while lifting the hips. Repeat 10 times. Lower leg, stretch, relax, breathe deeply, and again repeat 10 times. Make sure that the back remained pressed to the floor during a workout.

Twisting and leg lifts

Combines the first two exercises, the work with the upper and lower abdominal muscles.

Starting position: lying on your back, lift your legs, ankles parallel to the floor, knees level pelvis, hands behind the head.

Tighten the press, and at the same time lift the chest and knees against each other. Lifting your shoulders and hips off the floor. Repeat 10 times. Lower leg, stretch, relax and repeat again 10 times.

To breathe evenly. Exhale during the greatest exertion.

Lateral rotation

This exercise is the work of the obliques.

Starting position: lying on your back, feet on the floor shoulder width apart, hips, divorced, with hands behind the head. Alternately, follow the twisting of the shoulder to the opposite knee, your elbow at shoulder level. Even the elbow remains on the ground for balance. Scroll down and follow the rotation in the other direction. Without a pause up to 10 crunches. The pace of exercises - two count up, two accounts down. Try your pelvis from the floor, that does not cut.

Oblique pull of the abdominal muscles, relax and once again, not 10 crunches.

Twist with lunge

Starting position: lying on your back, legs pulled up to the pelvis, hands behind the head, elbows divorced.

Slowly lift the shoulders off the floor, straining the abdominal muscles, pull the knees to the chest and then fully extend their legs. Do 10 repetitions with one leg, then the same exercise to the other.

Press, pull, relax, and follow the second approach, 10 sit-UPS with a lunge on each leg.

Bike

Bike

Everyone knows from school lessons of physical education exercise "the Wheel" will help to remove the excess from the sides.

Starting position: lying on your back, lift a leg, keep your heels closer to the pelvis, hands behind the head, elbows divorced.

Slowly lift the shoulders off the floor, straining the abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, stretch the opposite shoulder, the knee is bent of the leg. Then without pause do the same thing on the other side. I. e. the imitation of Cycling. Pay attention to the speed of the movement should not be fast. Repeat 10 times. Stretch, relax and take another approach.

Wiggle your fingers

A simple exercise that gives a serious burden on the press.

Starting position: lying on your back, lift your legs, ankles parallel to the floor, knees together, pelvis, hands behind the head. Straining of the abdominal muscles, lift your shoulders off the floor and slowly tap the toes of one leg on the floor, return foot back. The floor, then tap the other fingers.

Breathe properly: leg up - breath, touch the floor – exhale. Repeat the exercise 10 times without dropping the shoulders down. Try not to tear the back off the ground.

Stretch, relax and take another approach.

The circular rotation of the

Exercise is good, according to all the media.

Starting position: lying on your back, place your feet on the floor, hands behind the head.

Slightly tighten your press, pulling the ribs towards the hips. Contraction of the abdominal muscles, slowly make a full circle of rotation of the housing in one direction 5 times, then 5 times in the other direction.

Breathe properly: exhale up inhale down. Make sure that you break your pelvis away from the ground. Stretch, relax and take another approach.

Deformation with the knee bent

In the fight against the stomach, it is also important to train the muscles of the back. This exercise simultaneously pumping the abdominal muscles and back.

Starting position: Stand on the knees, elbows put on the floor. Elbows you can place a soft towel. The legs of the socks.

Bloating of the muscles, lift the knees off the floor, hold for three counts, return to starting position. Repeat 10 times. Bend your knees, stretch ahead, relax, take a different approach. Try through the exercises, keep your back straight.

Leg lifts from the reference position

This is the best exercise for a strong press.

Starting position: Lying on your stomach. Lean at the knees. The legs of the socks. Lift the body and pull straight. Elbows you can put a rolled up towel.

Raise one straight leg in the height of the hips, lock her in two counts, return to starting position. Then lift the other leg. Repeat this exercise 10 times for each leg. Breathe properly: exhale during the leg lift. Try to keep the body straight, not bending at the back.

Bend your knees, sit on your heels, stretch forward, relax, breathe deeply, and use the second approach, with 10 lifts for each leg.

Warm-up

Do not skip this step, it is important to point training.

Traditional stretching of the abdominal muscles, legs, back (bending, stretching) 4-5 minutes.

Stretching of the abdominal muscles

It is important

If You read to the end, then You are already working or want to start working on the problem of the abdomen and waist, so that once again, it is Important to follow the diet and combine the squeeze press with aerobic burden, it can be aerobics, dancing, jumping, or just walking with him. Then, Your work will not be in vain, the fat will go from the belly, the waist will become thin and belly taut and flat.

Twisting. Not properly and safely!

It is very important to do the exercises CORRECTLY and SAFELY!

Why twisting is so effective for the abs

Exercise on the twist is the general training for the creation of beautiful, flat stomach. Curling is the only exercise in which fully work all of the abdominal muscles.

Abdominals formed of the straight and oblique abdominal muscles. During the exercise on twisting the entire press gets static and dynamic load, as it is at the same time necessary to keep the body in a certain position and perform crunches, the muscles, in which it is reduced, elongate.

In addition, the twisting effectively tone the entire straight muscle of the abdomen, although it is structurally very diverse: the top strong and thick, and at the bottom is small and thin.

In addition, the involved muscles in the lower back. As the muscle antagonists, the prevention of the abdominal muscles.

Twisting. The basic technique

The task of the direct and oblique abdominal muscles bend the body, which means that the ribs to the pelvic bone. Please note that it is necessary to make ribs and not the shoulders and chest and pelvic bones, not the knee. Otherwise, work will not press, and other muscles.

How to make a twisting

Lie on your back, bend your knees, put your heels as close as possible to the buttocks. Hands behind the head or fold on the chest.

On the exhale, begin to twist the body, the first lower chin to your chest, then lift the shoulders off the floor, then blades. The spine lift gently, vertebrae by vertebrae, from twisting it on, as you want to curl up into a ball. Move smoothly, slowly, without jerks, does not help the leg.

Breathing in the same speed as the twisted, gently, vertebrae by vertebrae, expand the body: the first is to lay on the floor of the blade, then shoulders, then head.

With proper exercise, You will not be able to sit down, this feature will show that the work of the abdominal muscles, and not any other.

Twisting

Twisting. Basic errors

  1. The lock legis lying on a horizontal surface, for example, for the sofa or with a partner. This position immediately transferred the load to other muscles. If you fixed the legs, the abdominal muscles work only in the supine position on a flat bench or a special simulator.
  2. For the coordination of movement with breathing. Remember, ascent case always comes on the exhale and return to starting position on inhale.
  3. Tear lower back from the ground. The lack of support under the lower back of the sit-UPS, which is fraught with loss of the intervertebral discs. So in the beginning, twisting, try to keep your lower back into the ground. If you do not do not bend the back, put under the lower back can be folded several times a towel.
  4. For the implementation of the exercise in spurts. Assistance during the implementation of the Mahi hands and feet. If you can't tear off the floor, not the shoulders, not the blades, just try to feel the muscle tension of the ribs, the lower part of the abdomen. It is important to stretch the right muscles to do the exercise on the maximum amplitude.
16.08.2018