What exercises should be done for a flat stomach. How to make a flat stomach at home. Exercise, diet, breathing exercises. A flat stomach in a week: what to do

Olya Likhacheva

Beauty is like precious stone: the simpler it is, the more precious :)

Content

The waist area is the most problematic for many people. In women, there is a genetically inherent accumulation of subcutaneous fat, as an assistant in childbirth, then it increases due to lifestyle. Men are more likely to form a different type of fat that envelops internal organs... Physical activity aimed at the problem area will help to rid the figure of imperfection. There is a wide variety of effective workouts, among which you can choose which exercise is best for removing the belly and promoting the absorption of fat on the sides.

What exercises can you remove the belly

An integrated approach will help to make the belly flat and beautiful. Doing a single exercise cannot be expected to solve all problems. It is important to combine two types of training: aerobic and strength training. Aerobic training makes the heart work out, improves blood circulation and oxygenation of cells. This enhances the metabolism, and with it the weight loss. If a layer of fat has accumulated at the waist, then only exercises in the form of running, jumping rope, cycling, swimming in the pool, and fitness will help to drive it away.

Strength training is exercises that we do by lifting weights or our own body weight. They focus on specific muscle groups. Combining them together with aerobic exercise, you will ensure the simultaneous loss of weight and the formation of a beautiful relief. In order to tighten the belly, you need to use:

• Upper press. Exercises "plank", body lifts, "folding bed", squats, deadlift work with him.
• Lower press. For this, "scissors", "bicycle", leg raises are suitable.
• Lateral and oblique muscles of the press. Inflated with twists on the back, side, fitball.

Exercises to Burn Belly Fat

Belly - these are three activities that make the shape of the abs beautiful. They comprehensively work out all muscles and quickly reduce body fat:

• A bike. Performing it, you will give a load to the rectus and oblique muscles. It is done lying down, the legs are raised 45 degrees. One leg, when inhaling, goes with the heel to the buttocks, when exhaling, the knee is pulled up to the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
• Twisting with fitball. They force the rectus muscle to work, working out the upper and lower abs. To do this, you need to lie with your back on the fitball, take your hands behind your head and lift the body up. Tense your muscles in the top position.
• Raising the legs. Work out the rectus and oblique muscles. To do this, you need to hang on the bar and pull your legs to your chest.

Exercises for the abdomen and waist

All exercises for the abdomen will use the waist as well. With regular exercises with the following exercises, you will be able to notice a decrease in volume over a month by a few centimeters:

• Twisting with pelvic lift. This movement is performed from a prone position, the legs need to be bent at the knees and raised above you. Raise your torso and legs at the same time, folding in half.
• Side crunches will put maximum emphasis on the waist. Lie on your side, pull the hand that is from the bottom forward. Take the second behind your head. Try to lift your body and legs up, keeping the position on your side. The knees are slightly bent.
• Lowering the pelvis. Lie on your side, rest on one elbow. Lower the body all the way down, then return to its original position.
• Slopes. They work on the sides. For greater efficiency, you can perform with weights in the form of dumbbells.

Exercises on a flat stomach

One thing will help to lose a couple of kilos effective exercise... Performing 5 times a week, twice a day on an empty stomach, in a month you will notice the result. This is a vacuum exercise that tones the internal muscles and flattens the abdomen. It is suitable for those whose skin sags at the bottom, and the muscles are strongly stretched. It is done in standing positions, sitting, on all fours. The bottom line is that first a deep breath is taken, and then a full exhalation is made so that the walls of the abdomen seem to stick to the back. On exhalation, spend 15-20 seconds, inhale and repeat again.

While looking for the answer, which exercise is best for removing the belly, many come to the conclusion that this is roller skating. Performing this movement, you feel a tremendous tension in the abdominal muscles. It's not easy to adapt to it, but the dice result is worth it. Start rolling on your knees. Slowly roll the roller back and forth as your forces allow. Hold in a stretched position for a couple of seconds. For starters, do not do more than two sets of 10 times.

A set of exercises for the abdomen

If you once had a flat tummy, but gradually it became fat, an apron appeared, such a simple complex helps to lose weight. It includes the most effective abdominal exercises. They must be performed every other day and try to bring the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to master:

• Scissors. The movement is done while lying down. Place your hands under your buttocks. Raise your hips about 30 centimeters from the floor, cross them, alternately turning one leg up, then another.
• Push. It is done from the same position, but the legs are bent at the knees. Bring your knees to your chest, then sharply push your legs up, straightening them. The buttocks and lower back are lifted up, then smoothly come back.
• Complex twists. From a prone position, raise your legs, body up at the same time. Hands that were on your stomach, while folding the body, stretch between the knees.
• Twisted plank. Turn your face to the floor, rise on your elbows. The whole body is stretched in one line. Then turn onto your side, lifting one hand off the floor. Come back, turn over to the other side. Hold in all three positions for 30 seconds.

Hello everyone. We will devote today's article to the question of how to make a flat stomach quickly. This article is more suitable for girls, but perhaps young people will also be able to find something new in it. Indeed, in order for the stomach to be flat and fit, both a balanced balanced diet and fitness training are necessary, and without knowledge of these issues, abdominal training will be meaningless.

Proper nutrition for a flat stomach

Limit or completely exclude:

• Fast food and fatty foods, smoked meats, sausages, mayonnaise.
• Sweets, baked goods, white bread and chocolate.
• Alcohol: Alcohol is high in calories and dehydrates the body.
• Salt: It retains fluid in the body, which can cause uneven distribution of body fat and swelling.
• The drinking regime should be observed. It is necessary to consume 1.5 - 2.5 liters of plain water per day, depending on body weight and physical activity.

Rules and technique for doing exercises for the abdominal muscles

So, in order to understand the question of how to make a flat stomach at home, you need to remember the following rules:

• The back should be round, stooped, without sagging in the lower back.
• When performing all exercises, only the abdominal muscles should work in isolation, there should be no tension in the lower back and leg muscles.
• Exercises for the press should be done with a lot of repetitions, since their purpose is not to build up muscle mass while burning excess belly fat.

You can start with 20 repetitions, gradually increasing their number. It is believed that the number of repetitions should not be counted at all, but each exercise should be done until a burning sensation in the muscles.

• Stretching is recommended after each exercise: to do this, you can lie on your stomach, raise your upper body in support on your hands, take a deep breath and bend back in your back, feeling the corresponding muscles stretch.

Exercises for a flat stomach at home

Exercises on the upper bundles of the rectus abdominis muscle

1. Starting position: lie on your back, bend your legs at the knees and spread them shoulder-width apart, feet on the floor, hands behind the head are intertwined in a "lock", slightly hold it, but do not help movement, elbows are apart. On exhalation, we tear off the shoulders and shoulder blades from the floor and raise the upper part of the body, while the back is round, the lower back is pressed to the floor. On inhalation, we return to the starting position.

We carry out the exercise at the maximum pace, but smoothly, without jerking. Having done 20 repetitions, we linger at the top point for 8-16 counts. Then, without lowering the shoulder blades to the floor, as if lying on an "air cushion", we pull up in small jerks and again linger at the extreme point.

2. The starting position is the same, only the crossed, relaxed legs are raised up. The exercise is similar.

Is another great way to make your belly look flat and beautiful.

Well, in this article, we have prepared for you the most effective program for training the press.

Exercises for the upper oblique abdominal muscles

1. Starting position: lie on your back, legs are bent at the knees, hands are intertwined behind the head in a "lock", elbows are apart. As we exhale, we tear our shoulders off the floor and turn around so that with our left elbow we reach our right knee, next time we stretch our right elbow to the left knee. We do 20 repetitions in each direction.

2. The starting position is the same. We tear off one bent leg from the floor and, at the same time lifting the upper part of the body, try to wrap our elbows around the knee, then repeat the same with the other leg. 20 reps for each leg.

Exercises for the lower bundles of the rectus abdominis muscle

1. Starting position - lie on your back, legs are straight, arms are extended along the body, the lower back is firmly pressed to the floor. Straining the abdominal muscles, we gradually raise our legs up to a right angle with the body, and then we try to tear the pelvis off the floor, raise it as high as possible and hang slightly in this position, while the legs are directed strictly vertically upward. Then we smoothly return to the starting position.

We start with 15 repetitions.

2. Starting position - lying on your back, legs straight, arms extended along the body and palms under the buttocks, in order to fix the lower back and "turn it off" from work. As we exhale, we bend our legs and pull our knees to the chest as much as possible, then while inhaling we straighten our legs to their original position, but we do not put them on the floor, but leave them parallel to the floor at a height of 5-10 cm.

Exercises for a flat stomach and a thin waist

1. Starting position - lie on your back, the spine and lower back are firmly pressed to the floor, the shoulder blades are motionless, straight arms are spread apart and lie on the floor. The legs are straight, closed and raised vertically upward at an angle of 90 degrees. We lower one leg exactly to the side and, slightly touching the floor with our fingers, we immediately return it back. We do not put our foot on the floor, while the other leg remains rigidly fixed in an upright position. You can do 20 reps, first with one leg and then with the other, or the legs can work alternately.

2. The starting position is the same. One straight leg rests on the floor, the other is raised vertically upward. We lower the raised leg to the side of the other leg (crosswise), while stretching our toes to the palm of the opposite hand, while trying not to tear the elbow and shoulder of the other hand off the floor. Slightly touching the floor with the toe, as if injections, return the leg to its original position.

3. The starting position is the same. Straight legs are closed and raised vertically upward at an angle of 90 degrees. We lower both legs, first in one direction, then in the other, we do not separate the legs and do not throw them on the floor. 10 repetitions in each direction.

Abdominal Exercise Videos

Well, this is the most effective method lose weight, and therefore make your belly flat, but this diet is for the strong in spirit, so first try the tips from this article.

You can find even more materials on training and nutrition for girls and women by going to this address.

Do these exercises for 10 minutes a day every day for two weeks and your stomach will become flat.

Birch

The birch tree improves the flexibility of the spine and strengthens the muscles of the upper body, and the back itself, helping to acquire a flat stomach and an even posture.

Put a blanket on the floor. Lie on your back so that your head is on the floor and your shoulder blades are at the very edge of the bedding. Push off with your feet, straining your lower abs to raise your core. As you exhale, lift both legs together, bringing them to a right angle with the body. The socks are directed upwards. Breathe calmly. As you exhale, we raise our legs higher by lifting the hips and back from the surface. We support the lower back with our palms.

• Perform 20-30 lifts.

Elbow-knee twist

Stand up straight, feet shoulder-width apart. Leaving the body straight, lift the leg bent at the knee and reach for it with the elbow of the opposite hand. Raise your leg using the abdominal muscles, not your back. The faster you do, the more calories you can burn.

• Perform this exercise 20 times.

Oblique upper abs

In everyday life, the lateral press is almost not loaded, and the depth of its location does not allow working on it together with other muscle groups. Provided proper nutrition and proper load on the entire body, "sides" disappear, folds are eliminated, the lumbar region is losing weight.

Lie on your left side, body straight, press your legs to the floor, put your upper hand behind your head and your lower hand straight in front. Raise your head and shoulders up, performing side twists (the amplitude is small, there is a pause at the top point). Then go back down.

• Do the exercise 10-15 times on each side.

Oblique rises

This is a great ab exercise and works primarily on the rectus abdominis muscles.

Lie on your back. Place your hands behind your head, and raise your legs and bend your knees slightly. The hips should be upright. Inhale and lift your shoulders off the floor while moving your knees towards your head and folding your torso. At the end of the movement, exhale.

• Do the exercise for 15-25 repetitions in 3-4 sets.

Squats

Classic squats are especially effective against extra pounds. With their help, you can improve the course of metabolic processes in the body, gradually forcing all fat reserves to transform into muscle tissue. Squats are also good for strengthening the muscles of the back, lower leg and abdominals, as well as the internal and external muscles of the thighs.

Place your feet hip-width apart and squat down to parallel with the ground. Keep your back straight and look in front of you without turning, head, neck and back in the same plane. Make sure that your knees do not go beyond your toes. But do not overexert: when you are very tired and slow down the pace, calorie consumption slows down, and the effectiveness of the exercise decreases. It is important to breathe correctly - inhale on the descent, exhale on the ascent.

• Perform the exercise 15 times in three sets.

Plank

Plank exercise is the best thing that was invented for lazy, unsportsmanlike, but dreaming of a good figure for women. Just 5 minutes a day will give you a boost of energy. After a week, the results will be noticeable.

First, fix your shoulders by pressing them against the body as much as possible and pulling slightly towards the waist, bringing your chest forward. Then, straining your abs and glutes, lift yourself off the ground, pulling your body in a line and guiding your tailbone back. Focus your weight on your toes and bent arms. During the plank, you need to breathe so that the navel tends to touch the spine. This is if you want to remove the belly.

• Perform the exercise, completing 4 sets of 10-30 seconds, gradually increasing the time.

Set a goal for yourself and every day, in small steps, approach its achievement. Also watch your diet: cut down on carbohydrates and food containing fats. Such food promotes the rapid formation of a layer of fat just under the skin.

Observe the drinking regime. The body needs to consume 1.5-2 liters of plain water per day. Drinking 150-200 ml. water just half an hour before meals, will help say goodbye from 2 to 5 kg. excess weight.

Flat toned belly many girls want to have. You can achieve the desired result even at home by regularly performing special exercises aimed at training the abdominal muscles. About the anatomy of a woman's muscular torso, which exercises are considered effective, how to perform them and with what regularity (training program), we will talk in more detail in the article.

The main mistake of beginners in losing weight is that they try to fully fulfill all the loads intended for already trained people. This cannot be done - you need to increase the intensity of the exercises gradually, allowing the body to get used to the stress.

1. Following the plan... To make progress, it is recommended to draw up a plan for future training before starting to work on yourself. The plan should be as convenient as possible so that it can be easily remembered, and most importantly - follow it without retreating.
2. Combination... Among other things, do not forget that training should be combined with proper nutrition... The effect of exercise will be achieved only in conjunction with dietary restrictions.

Warm up before training

An important rule for sports - you need to start training with a warm-up.

A simple warm-up includes the following steps:

1. Rest your palms on your sides, spread your legs wider. Turn the body in different directions until it stops. Do it 20 times.
2. Hands down, legs apart. Without lifting your feet from the floor, bend down so that you can reach the tips of your toes with your hands. Perform 15 times.
3. Stretch straightened arms in front of you. Alternately raise the right foot to the left palm, and the left foot to the right palm as high as possible. Repeat no more than 20 times.
4. Stretch your arms, spread your legs. Without lifting your feet off the floor, squat as low as possible. The number of squats is 20.

On average, a warm-up lasts 15-20 minutes.

A bike

The first effective exercise for the abdominal muscles is the "Bicycle".

It is important that that part of the workout that requires a lying position is carried out on the floor (it is permissible to practice on a special carpet).

Performance:

1. Lie on your back;
2. Put your hands behind your head (the elbow joints should be divorced);
3. Bend your legs and raise them above the floor (10-15 cm);
4. Raise your shoulders above the floor, at the same time bend and unbend your legs, imitating movements as when riding a bicycle.

You need to perform the bike 7-10 times, 2-3 sets.

Plank

Exercises for flat belly at home almost always include a bar:

For beginners, one approach is enough. Every day, you can gradually increase the execution time of the bar. Many professional trainers advise you to put a mirror in front of you when doing this exercise. With it, you can monitor the correct position and straightness of the back.

Side bar

Performance:

One approach is enough for each side.

Plank with leg raises

The third variation of the famous exercise is the leg raises:

The exercise costs the same as the usual bar - 25-30 seconds.

Plank with a leg and an arm raise

This variation of the plank is more difficult than the previous ones, but it loads the abdominal muscles more efficiently:

During the exercise, you need to try to maintain balance and not deviate to the sides. Do 2 sets of 20-30 seconds on each side.

Twisting

Curls will also be helpful in losing weight:

Do 15-20 times, 3 sets.

Cot

Performance:

Perform 10-15 times, 2 sets.

Vacuum

Exercises for the press are not only power loads, but also exercises with breathing. A flat stomach at home helps create a vacuum.

Performance:

1. Lie on your back, arms along the body;
2. Bend your knees, inhale and exhale several times;
3. Inhale deeply, then exhale sharply, releasing all the air from the lungs and at the same time draw in the stomach as much as possible;
4. Do not breathe for 12-15 seconds without moving;
5. Relax, breathe deeply.

Spinning lunges

Spin lunges are done from a standing position and are not as popular as the plank or vacuum, but they are quite effective.

Performance:

1. Stand up, rest your palms on your sides;
2. Without bending your back, lunge with your right leg forward so that the left knee touches the floor, and the right leg is at an angle of 90 degrees;
3. Straighten from the accepted position, do not bend your back;
4. Change legs (now lunge with the left), then perform the exercise, alternately lunging with the left and then the right.

Lying Leg Raise

The Lying Leg Raise is a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be as difficult or simple, but they are all equally effective for the abs and more. For example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

1. Lie down, arms along the body;
2. Raise your legs so that the toes are directed towards the ceiling;
3. "Draw" large circles on the ceiling, first with the right, then with the left foot (from left to right, without lowering the second leg to the floor).

You need to do three approaches 10-15 times.

"Frog"

This element of training is called so because of the position in which it is required to be done: it is somewhat reminiscent of the structure of the paws of the animal of the same name.

Performance:

1. Lie on your back, bend your legs and connect your feet;
2. Lower your knees slightly, but without tension;
3. Place your hands behind your head;
4. Raise the torso, strain the stomach as much as possible;
5. Stay in this position for as long as possible;
6. Go down without lowering your head to the floor. Repeat 5-10 times, do 2 sets.

Walking on hands from a support lying

Performance:

"Alligator"

Exercise "alligator" should be performed, freeing 10-20 meters of flat floor surface in front of you.

In addition, you need something that allows you to slide on the floor without friction (bag / towel).

Performance:

1. Roll up your feet with a selected towel / bag;
2. Take a lying position;
3. Using only your hands, "walk" to the end of the liberated part of the floor (you just need to drag the body along);
4. After going to the end, rest for 60 seconds and come back, then repeat the exercise one more time.

Birch

This familiar exercise strengthens the lower abdominal muscles. Before exercising, trainers recommend stretching your neck.

Performance:

1. Lie on your back, place your hands under the buttocks;
2. Raise straight legs;
3. Raise the pelvis above the floor, putting your legs as far as possible, try to keep your hands in their original position on the floor;
4. Hold for a couple of seconds, then lower yourself to the floor.

Repeat the birch 5-10 times.

Cardio workout

Why cardio is good for you

Cardio training, unlike conventional exercises, is aimed not only at strengthening the muscles, but also at maintaining the tone of the cardiovascular system. Thanks to cardio training, a person's blood circulation improves, the heart muscle is strengthened. Also given view exercise supports the heart and blood vessels in a healthy tone.

In addition, this kind of sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to burn fat intensively, spending it on energy for exercise.

Important! People with hypertension should be wary of cardio training. With this disease, they are not contraindicated, but hypertensive patients during training need to monitor the pulse and avoid overvoltage.

Types of cardio workouts

Cardio training includes several sports, so everyone can choose what is convenient for him:

• Running / brisk walking;
• Cycling / exercise bike;
• Rope exercises;
• Treadmill classes;
• Jumping training.

So, cardio training is quite possible to carry out at home.

A set of exercises with a hoop

Hula-hoop exercises are also good for a flat belly:

Fitball exercises

Fitball (gymnastic ball) - another effective remedy for workouts at home.

Exercises:

1. Holding the fitball in arms outstretched, sit down 10-30 times. In this case, the body should be located straight;
2. Squeeze the fitball between your legs (the middle of the ball should be at knee level), then squat with it, forming a right angle with your knees. In this position, linger for 20-30 seconds. Repeat 17 times;
3. Stand up, put the fitball on the floor behind you. Then rest your knee on it. Step forward with the other foot, bending the knee in the same way. At the same time, try to straighten the leg on the ball. Do it 5-10 times;
4. Put the ball in front of you, then take a pose for a regular plank, but put your elbows not on the floor, but on the fitball. Hold in this position for 25 seconds;
5. Lie on the floor, hold the fitball with straight arms, stretch your legs. Slowly raise your legs and arms at the same time without releasing the ball. At the extreme point, "pass" the fitball from your hands and squeeze it between your ankles, then, holding the ball with your feet, lower yourself to the floor. Repeat - 7-10 times.

Yoga for a flat stomach

Exercises for a flat stomach at home can be supplemented with yoga classes. Many experts recommend them as an effective fat burner.

Bhujanasana:

Paripurna Navasana:

1. Lie down, arms along the body (back side down).
2. Taking a breath, raise your straight legs.
3. After that, stretch out your arms, trying to reach your toes with your fingertips.
4. Hold in a pose at an angle of 45 degrees for 10-20 seconds, then lower yourself to the floor, exhaling deeply.
5. Repeat 4-7 times.

Pavanamuktasana:

Dhanurasana:

1. Lying on your stomach, bend your knees.
2. Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
3. Bend back.
4. Breathing evenly, lie there for 20-30 seconds.

Adho Mukha Svanasana:

1. Get on all fours, stretch your arms forward.
2. Inhale, then as you exhale, straighten your legs, raise your pelvis.
3. The head should be tilted down.
4. Stay in this position for 20-30 seconds, then straighten up, after a while do it 3-4 more times.

Breathing exercises for a flat stomach

More important in losing weight is, among other things, breathing exercises:

A set of exercises for a week

Monday:

• Warm-up;
• A bike;
• Vacuum;
• Hoop exercises;

Tuesday:

Wednesday:

• Warm-up;
• Plank;
• Cardio training (20-30 min.);
• Breathing exercises.

Thursday: relaxation.

Friday:

• Warm-up;
• A bike;
• Yoga;
• Breathing exercises.

Saturday:

• Warm-up;
• Plank with leg raises;
• Cot;
• Hoop exercises;
• Yoga.

Sunday:

• Warm-up;
• "Alligator";
• Leg circles;
• Cardio workout (15-20 minutes);
• Breathing exercises.

This is how, with the help of simple exercises, you can lose weight and create a flat stomach at home.

Video: exercises for a flat stomach

Effective exercises for a flat stomach in the video:

A flat stomach in two weeks, see the video:

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

14 Mar 2017 Nov.

Content

When summer is just around the corner, and unwanted centimeters in the abdomen do not want to leave, it's time to start hard workouts and rethink your diet. It is known that fat does not disappear locally, and it is impossible to lose weight only in the waist area. Find out in this article how to achieve a flat belly and get a beautiful figure with physical exercise.

Secrets of a flat stomach

A tucked up belly, a thin waist is the dream of most women. To bring the figure closer to the desired ideal and get rid of the hated kilograms, simple secrets of a flat stomach will help:

1. Beware of foods that retain fluid and cause bloating (smoked meats, alcohol, high-calorie and fatty foods).
2. Physical exercise- half the battle on the way to a delicious waist.
3. An anti-cellulite massage will help improve muscle tone.
4. Do "vacuum" - an effective exercise based on proper breathing and abdominal contraction.

Girls often use little tricks that help make the stomach visually flat. For example, properly selected clothes play an important role in this - wide-cut blouses and high-waisted dresses can delicately hide an imperfect figure. If you want to wear tight clothes but are worried about unattractive folds, shapewear will make your silhouette slimmer.

Try to distract attention from the problem - if you are not lucky enough to have a flat tummy, try to focus on other advantages. With the help of clothing, you can emphasize beautiful breasts or slender legs that overshadow the imperfection of the abdomen. By playing with colors and prints of outfits, you can visually reduce the size of the waist, giving the figure a slenderness.

Use the secrets of a flat stomach, but remember that you can only get a truly beautiful figure and a healthy body through systematic exercise and balanced nutrition... Take care of yourself, take time for active rest, avoid stress, eat healthy food, and your figure will definitely become beautiful and fit.

How to flatten your belly at home

It is possible to find a flat tummy at home - you don't have to go to fitness centers if you don't have the money or time for it. To make homework effective, you should adhere to several rules:

• while performing exercises, strain only the abdominal muscles, leaving the legs with the lower back relaxed;
• keep the back round, without deflection of the lower back;
• repeat exercises for several approaches for fat burning in the abdominal region;
• do not forget to stretch after fitness training, bend well in the back, while correctly alternating inhalation and exhalation.

Effective exercises for a flat stomach

Wanting to get a flat stomach at home, girls mistakenly exhaust themselves with diets, forgetting about the importance of exercise. A well-designed program is just as important as a balanced one. healthy eating... By practicing at home systematically, you can achieve amazing results. The following abdominal exercises at home will make your waist slim and your abs toned and beautiful.

Flat stomach in 2 months

Two months is the best time to get your body in good shape. By reducing sweets, fatty foods, flour products, fast food and alcohol in your diet, you will automatically get rid of fat. Since having a flat stomach is not enough, exercise - toned muscles and a nice abs look much more attractive. It is quite possible to make a flat stomach in 2 months by performing a set of simple physical exercises, indicated below.

Raising the legs. Starting position: lying on your back, spread your arms to the sides, bend your knees, raise your legs. Straining your abs, slightly lift your buttocks off the floor, hold this for a few seconds, then come back. The back is pressed to the floor, breathing is deep, measured. Do 3 sets of 10-13 reps, relaxing in between, breathing correctly.

Leg circles. Lie down, press your back to the floor, arms along the body. One leg raised, fixed vertically. The toe is pulled up, the heel is turned inward. Top part the back is relaxed. Perform circles with your foot without dropping it. Keep your abs tense, do not forget about proper deep breathing. The number of repetitions is 3 times, 10 alternately with each leg.

A bike. Lying on your back, lift your bent legs, pull your feet closer to the pelvis. Keep your hands behind your head, spread your elbows. While contracting the abdominal muscles, lift your shoulders off the floor and straighten one leg at a 45-degree angle, reaching with the other shoulder to the knee of the bent leg. The execution of movements is smooth. Repeat 12-15 times in 2 sets, taking short breaks.

Flat stomach in a month

When wondering how to make a flat stomach, girls often think about the time it will take. A flat stomach in 30 days is a difficult but feasible task. If the situation is not critical, and you just need to give the stomach an attractive relief, then a month will be enough for the first tangible results. If there is a lot of fatty deposits on the waist, then in a month you can start the process of losing weight and get rid of a few centimeters.

To the exercises above, add a more difficult twist with a lunge. From a prone position, pull your legs to the pelvis, hold your hands behind your head. Smoothly lift your shoulders off the floor, feeling the tension in the abdominal muscles. Draw your knee up to your chest, then stretch your leg. Do 3 sets of 10-15 times alternately for each leg. Breathing is deep, measured, tighten your abs.

Flat stomach in 2 weeks

If you want to achieve a flat stomach in 2 weeks, you will have to work twice as hard. Physical activity should increase - walk more, engage in active games, run in the morning. Avoid alcohol, carbonated drinks, as the liquid will linger, and it will become much more difficult to achieve what you want. The technique of the exercises and the way of execution are changing - if you want to see the result quickly, increase the number of approaches and repetitions, use weights for the legs.

Dilute habitual workout exercises on fitball, which will help you quickly find a toned press. Sit on the ball, place your feet at a small width, cross your arms on your chest. As you step forward, gently lower your back onto the ball. Keep your head in weight, your legs need to be bent at the knees. From this position, slowly twist, applying the efforts of the abdominal muscles, alternately: head, shoulders, back. Smoothly return to first position. Do the exercise 12 times for 3 sets.

Flat stomach in 3 weeks

To get in good shape and get a flat tummy in 3 weeks, eat right, make time for fitness workouts, and regularly do the flat tummy exercises above. Throw in an effective plank exercise and you won't have to wait long for a beautiful abs. The plank is a stance on the toes and elbows at the same time, when the buttocks do not rise to a height, the abdominal muscles are tense. Start holding the bar for a minute, gradually add thirty seconds a day.