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

It is difficult to achieve perfect figure, especially in such "difficult" areas such as the abdomen and waist. To keep weight, keep slim waist, flat stomach at the age of 40 years becomes a real problem. But nothing is impossible. Effective exercises proposed 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, back muscles. All exercises are carefully chosen and arranged in a sequence to achieve the maximum result in the shortest possible time.

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

For each exercise is suggested, are also more complicated modification to the advanced level, 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 a 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 a single swing of the press is not enough for a flat stomach. Burn fat cannot be the only one particular area, so without aerobic exercise and a balanced diet flat belly not get, but even 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 flat, beautiful tummy. Yes, unfortunately, this is not a quick process. But the first motivating results you can see 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 need to do workout about 4-5 minutes (swings and blows with hands, feet, turns the body, bending), to warm up and stretch muscles to avoid injury.

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 your head, slightly tighten your press, pulling the ribs towards the hips.

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

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

Leg lifts

Leg lifts

This exercise is working the muscles of the lower press.

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

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

Twisting and leg lifts

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

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

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

Breathe evenly. Exhale during the greatest exertion.

Lateral twisting

This exercise is working the obliques.

Starting position: lying on back, feet on the floor, hip width apart, hips divorced, his hands behind his head. Alternately, follow the twisting, reaching shoulder to opposite knee, keep your elbow at shoulder level. Another elbow remains on the floor for balance. Scroll down and follow the twisting in the other direction. Without pause do 10 squats. The pace exercises - two count up, two accounts down. Try your pelvis off the floor not to interrupt.

Oblique pull of the abdominal muscles, relax, and again, do 10 squats.

The twist with lunge

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

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

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

Bike

Bike

Everyone is familiar with from school lessons of physical education exercise "Bicycle" will help to remove the excess from the sides.

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

Slowly lift your shoulders off the floor, straining the abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, stretch the opposite shoulder to the knee of the bent leg. Then without pause do the same thing on the other side. G Zn. imitation Cycling. Pay attention to the speed, the movement should be fast. Repeat 10 times. Stretch, relax and take another approach.

Wiggle toes

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 his head. Straining the abdominal muscles, lift your shoulders off the floor and slowly tap the toes of one foot of the floor, return foot back. The floor then tap the other toe.

Breathe correctly: feet up - breath, touching the floor – exhale. Repeat the exercise 10 times without dropping the shoulders down. Try not to tear the back off the floor.

Stretch, relax and take another approach.

Circular rotation

Exercise is good considering all the press.

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

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

Breathe properly: exhale up inhale down. Make sure that the pelvis broke away from the floor. Stretch, relax and take another approach.

Deflection with knees bent

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

Starting position: get on your knees, place your elbows on the floor. The elbows you can put a soft towel. The feet on the socks.

Straining 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 another approach. Try during the exercises keep your back straight.

The leg lifts from the reference position

This is the best exercise for a strong press.

Starting position: Lie on your stomach. Lean on elbows. The feet on the socks. Lift the body and pull straight. The elbows can put a rolled up towel.

Lift one straight leg to the height of the thigh, press firmly for two counts, then return to the starting position. Then lift the other leg. Repeat this exercise 10 times for each leg. Breathe properly: exhale do 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's important 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 once again, it is Important to follow a diet and to combine the squeeze press with aerobic load, it can be aerobics, dancing, jumping, or just walking briskly. Then Your work will not be in vain, the fat will go from the abdomen, waist will become thin and belly taut and flat.

Twisting. Do correctly 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 a universal exercise for the formation of beautiful, flat stomach. Curling is the only exercise in which fully work all the abdominal muscles.

Abdominals formed straight and oblique abdominal muscles. During the exercise on twisting the entire press gets static and dynamic load, since it is necessary simultaneously to keep the body in a fixed position and perform crunches, the muscle in which it is reduced, elongate.

Moreover, the twisting effectively to tone the entire straight muscle of the abdomen, although it is structurally very heterogeneous: top powerful and thick, and the bottom is weak and thin.

In addition, the involved muscles of the lower back. They as muscle antagonists, counteract the abdominal muscles.

Twisting. Basic technique

The task of the direct and oblique abdominal muscles bend the body, t.. Zn. to bring the ribs to the pelvic bones. Please note that it is necessary to bring the ribs and not the shoulders and chest and the pelvic bones, not the knees. Otherwise, work will not press, and other muscles.

How to do twisting

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

On the exhale, begin to twist the body, first lower chin to chest, then lift your shoulders off the floor, then the blades. Slowly lift the spine, vertebrae by vertebrae, from twisting it forward, like You want to curl up in a ball. Move smoothly, slowly, without jerks, not helping legs.

To breath in the same pace as twisted, gently, vertebrae by vertebrae, expand housing first 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 work the abdominal muscles, and not any other.

Twisting

Twisting. Basic mistakes

  1. Locking legslying on a horizontal surface, clinging, for example, behind the sofa or with a partner. This position immediately transfers 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. To coordinate the movements with breathing. Remember, the rise of the case always occurs on the exhale and return to starting position on inhale.
  3. To tear lower back from the floor. The lack of support under the lower back during sit-UPS is fraught with loss of the intervertebral discs. So in the beginning, twisting, try to keep your lower back into the floor. If not do not bend your back, put under the lower back folded several times a towel.
  4. To perform the exercise in spurts. Help during exercise by Mahi hands and feet. If You can't tear off the floor no shoulders, no blades, just try to feel the muscle tension from the ribs to the lower abdomen. It is important to stretch the right muscles, not to do an exercise on the maximum amplitude.