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Effective exercises for the press - video. Exercises for a flat stomach and a thin waist for girls at home. A beginner's complex for a week 5 most effective exercises for a flat stomach

Summer is getting closer every day, and your tummy is far from ideal? Don't panic, you still have time to become the owner of a perfect tummy, but you need to start doing the exercises right now.

And if you suddenly become “lazy”, “no time”, “oh, I’m tired, I’ll do it tomorrow,” remember this phrase: “Whoever goes in for sports undresses faster than anyone on the beach!” Do you want to go to the beach?!

5 exercises for a flat and beautiful stomach

These exercises will help you form a muscular corset, get rid of excess belly fat and create a beautiful waistline.

Exercise number 1: twisting, lying on the floor

In order to most effectively strengthen the upper section of the rectus abdominis (the one where your “cubes” appear first), the “twisting” exercise is perfect. Lying on your back, bend your knees, leaving your feet parallel to each other on the floor.

Attach the tips of your fingers to your temples, and point your elbows clearly forward. As you exhale, lift your shoulder blades off the floor, pulling your stomach in as much as possible, while inhaling, slowly return to the starting position.

Exercise number 2: reverse crunches

Top - yes! Now let's take on the lower press, usually it is more "harmful", and fat is much more reluctant to leave from there, but we can handle it. Reverse crunches will help strengthen the lower rectus abdominis. Lying on your back, bend your knees and pull up their chests. Cross your ankles, try to pull your heels towards your buttocks.

As you exhale, lift your buttocks off the floor, as you inhale, lower them back to the starting position. For a greater effect, do not put the buttocks to the end on the floor and do not sway when twisting, your body- a thin steel string, not a red "roly-poly".

Exercise number 3: oblique twists

So we got to the waist. "Diagonal" twisting "elbow-knee" is an indispensable exercise for working out the oblique abdominal muscles. Sit on the floor, bend your knees, hands behind your head, elbows pointing clearly to the sides, do not tilt your head.

On exhalation, turning the body to the left, touch the knee with the right elbow, stretch the right leg. At the same time, lift your foot higher from the floor. As you inhale, lower your leg back and turn your body to the center. Repeat the same on the other side. Many, many, many times.

Exercise number 4: holding the body in static

No more half measures! After all, summer is just around the corner! It's time to load all the abdominal muscles at once! Lying on your back, lift your straight legs slightly off the floor.

As you exhale, tear off the body from the floor and, holding this position, draw in the stomach. The lower you raise your legs and body, the harder and more effective this exercise.

Exercise number 5: plank

Plank is everything! Because there is nothing better for strengthening the transverse abdominal muscles than a plank. Relying on your palms, draw in your stomach, trying to keep a straight line of the whole body. The palms should be strictly under the shoulders. Do not “fail” your lower back - do not arch your back.

This complex must be performed 3 times a week, alternating all the above exercises for 3 circles. Twisting should be done 15-20 times, and static exercises should be maintained for at least 30 seconds.

Do these exercises daily to see your dream belly in the mirror sooner!

A bike

Removes the stomach due to the work of the muscles of the upper and lower press, which are in constant tension. Do 10-15 turns in each direction.

double bridge

Your stomach won't stand a chance when you pump and stretch your abs at the same time. Do 10-15 sets for each leg. Bonus: this exercise tightens the buttocks!

side plank

Difficult but effective exercise: burns the fat roller on the stomach more efficiently than others. 7-10 approaches in each direction.

TO THIS TOPIC:

Plank leg pull-ups

The plank is the most effective abdominal exercise. Complicate it by pulling up your legs to engage your oblique muscles and the result will not be long in coming!

Lower Press

Do not forget that the roller on the stomach, which prevents you from making it flat, is removed first of all by pumping the lower press. Do 15-20 sets and you can complete the workout!

Slim stomach- the dream of every woman. This is not only a beautiful part of the body that men pay attention to. Trained muscles abdominals will make a woman's waist narrower, and the silhouette slimmer. We have more for you that burn 20 times more calories than usual.

Perform them 3 times a week for 1.5 months, giving the body a rest for at least 2 days. Every exercise do it by the minute. If the press does not start to burn, continue to do the exercise further. The workout is short, but before it you definitely need to do a warm-up.

Exercises for a flat stomach

Lie on the floor, raise straight legs, while not tearing off the pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep straight legs, bend them a little at the knees. Raise again.

2. Alpinst
This is one of the best exercises. It is aimed not only at pumping up the press, but also at active fat burning. Get into a plank position. Alternately pull your knees to your elbows, fix them for 2 seconds and return to their original position.

3. "Bicycle"
Lie on your back, put your hands behind your head. Alternately pull your legs to your chest and straighten them as if you are pedaling: the left knee to the right elbow, the right knee to the left.

4. Plank
Get on your elbows, straighten your legs. Legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stay as long as you can.

Many girls want to have a flat toned stomach. You can achieve the desired result even at home by regularly performing special exercises aimed at training the abdominal muscles. About the anatomy of the muscular torso of a woman, what 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. You can’t do this - you need to increase the intensity of classes gradually, allowing the body to get used to the loads.

following the plan. To make progress, before starting work on yourself, it is recommended to draw up a plan for future training. The plan should be as convenient as possible so that it can be easily remembered, and most importantly, follow it without retreating.
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 food restrictions.

Warm up before workout

Important Rule for sports - you need to start training with a warm-up.

A simple warm-up includes the following steps:

Rest your palms on your sides, spread your legs wider. Turn the body in different directions until it stops. Do 20 times.
Hands down, legs apart. Without lifting your feet from the floor, bend down so that your hands can reach the tips of your toes. Perform 15 times.
Stretch out 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.
Stretch your arms, spread your legs. Without taking your feet off the floor, squat as low as possible. The number of squats is 20.

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

A bike

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

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

Performance:

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

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

plank

Exercises for flat stomach at home, they almost always include a bar:

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

side plank

Performance:

For each side, one approach is enough.

Plank with leg raises

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

Performing the exercise costs the same as a regular plank - 25-30 seconds.

Plank with leg and arm raises

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

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

Twisting will also be useful 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 breathing exercises. A flat stomach at home helps to form a vacuum.

Performance:

Lie on your back, arms along the body;
Bend your knees, inhale and exhale several times;
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;
Do not breathe for 12-15 seconds without moving;
Relax, breathe deeply.

Lunges with rotation

Spin lunges are done from a standing position and are not as popular as planks or vacuums, but they are quite effective.

Performance:

Stand up, rest your palms on your sides;
Without bending your back, lunge forward with your right foot so that your left knee touches the floor and your right leg is at a 90 degree angle;
Straighten up from the accepted position, do not bend your back;
Change legs (now lunge with the left), then perform the exercise, alternately lunging either with the left or with the right.

Lying leg raise

Lying leg raise is a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be both complex and simple, but they are all equally effective for the press and not only. So, for example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

Lie down, arms along the body;
Raise your legs so that the toes are pointing towards the ceiling;
"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 sets of 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:

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

Walking on hands from an emphasis lying

Performance:

"Alligator"

The alligator exercise should be performed with 10-20 meters of flat floor in front of you.

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

Performance:

Wrap your feet with the selected towel / bag;
Take an emphasis lying down;
Using only hands, "go" to the end of the freed part of the floor (you just need to drag the body along with you);
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 performing, trainers recommend stretching your neck.

Performance:

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

You need to repeat the birch 5-10 times.

cardio

What are the benefits of cardio

Cardio training, unlike conventional exercises, is aimed not only at strengthening the muscles, but also at maintaining the cardiovascular system in good shape. Thanks to cardio training, blood circulation improves in a person, and the heart muscle is strengthened. Also, this type of exercise maintains the heart and blood vessels in a healthy tone.

In addition, this sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to intensively burn fat, 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 their pulse and avoid overvoltage.

Types of cardio training

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

Running/fast walking;
Cycling / exercise bike;
Rope exercises;
Running on a treadmill;
Jump workouts.

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

A set of exercises with a hoop

For a flat stomach, hula hoop exercises are also good:

Fitball exercises

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

Exercises:

Holding the fitball in arms extended upwards, sit down 10-30 times. In this case, the body should be straight;
Hold the fitball between your legs (the middle of the ball should be at the level of the knees), then squat with it, forming a right angle with your knees. In this position, linger for 20-30 seconds. Repeat 17 times;
Stand up, put the fitball on the floor behind you. Then lean on it with your knee. Step forward with the other leg, bending the knee as well. At the same time, try to straighten your leg on the ball. Do 5-10 times;
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;
Lie on the floor, hold the fitball with straight arms, stretch your legs. Slowly raise both legs and arms at the same time without releasing the ball. At the extreme point, “pass” the fitball from your hands and hold 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:

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

Pavanamuktasana:

Dhanurasana:

Lying on your stomach, bend your knees.
Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
Bend back.
Exactly breathing, lie like this for 20-30 seconds.

Adho Mukha Svanasana:

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

Monday:

Warm up;
A bike;
Vacuum;
Hoop exercises;

Tuesday:

Wednesday:

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

Thursday: rest.

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 training (15-20 minutes);
Breathing exercises.

So with the help of simple exercises, you can lose weight and create a flat stomach for yourself at home.

Video: exercises for a flat stomach

Effective exercises for a flat stomach in a video clip:

Flat stomach in two weeks, see the video clip:

Slim stomach- the dream of every woman. This is not only a beautiful part of the body that men pay attention to. Trained abdominal muscles will make a woman's waist narrower, and the silhouette slimmer. We have more for you interesting exercises, which burn 20 times more calories than usual.

Exercises for a flat stomach

1. Straight leg raise
Lie on the floor, raise straight legs, while not tearing off the pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep straight legs, bend them a little at the knees. Raise again.

4. Plank
Get on your elbows, straighten your legs. Legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stay as long as you can.