Do you dream about losing weight, getting rid of the sides and losing your waist?Start practicing abdomen at home today!To train the press, you will need minimal inventory and some free space.
We provide you with high-quality exercise in a variety of abdominal muscles that are guaranteed to help you tighten the press and get rid of fat in the waist area.
Abdominal exercise: It is important to know
Before making your home abdominal exercise choice, it is worth highlighting that weight loss only occurs when you consume less food than the body can spend on energy (that is, you consume it as part of your calorie deficiency).If you don’t follow the restrictions in your diet, the fat layer won’t decrease even if you perform daily exercise on your abdominal muscles every day.
Therefore, three factors are important for effective abdominal weight loss:
- Calorie deficiency and proper nutrition
- Abdominal muscle training
- Fat-burning heart training
Rules for abdominal training at home:
- If you want to achieve your belly in a short time, your training should include exercises that burn fat and abdominal muscles.Therefore, the training plan for the abdomen can be divided into two parts: aerobic exercise (15-20 minutes) and exercise (15-20 minutes).The second part includes a belly exercise in your abdomen standing in the bar – at your discretion.Hopefully, exercise plans are as diverse as possible.
- The total time for such abdominal exercise is 30-40 minutes, and it is necessary to do it 2-3 times a week.Of course, you can train more or less based on the goal and problem areas.
- Before training your abdomen, it is recommended to do warmth - stretching after training.
- If you want to lose weight faster, it is best to focus on cardio training.This is always more effective than pumping news for burning fat.Be sure to check out our completed cardio exercises to lose weight.
- To burn fat more effectively in the stomach, it is also recommended to increase daytime activities: walk, take regular walks, use fewer modes of transportation, and choose active relaxation types on weekends.Popular modern gadgets that track activities during the day can be a great assistant for you on this issue.For example, fitness bracelets.
- For some exercises you may need dumbbells for your abdominal muscles.If needed, you can replace them with plastic bottles of water or sand.In healthy fitness companies, there is also focus on fitness and weight.
- Contrary to common misconceptions, training with food membranes won’t help you lose weight faster in your abdomen.In addition, this practice puts a load on the heart, and the membrane does not affect the reduction of the fat layer at all.
Plan to practice abdomen
Practice choose from the exercises described below.You can replace exercises, make changes in some places or add new exercises.
- Heart Distribution (15-20 minutes): Perform 5 exercises based on a 30-second work-30-second rest or 45-second work-15-second rest plan. We repeat the exercises in 3 circles, between 1-2 minutes.
- Stand on the back + Exercise (10-12 minutes): Perform 8-10 exercises based on 40 seconds of work-20 seconds of rest or 50 seconds of work for 10 seconds.After every four or fifth exercises, you can take a short break.
- Stomach + stomach (10-12 minutes) exercise: Perform 8-10 exercises based on 40 seconds of work-20 seconds of rest or 50 seconds of work for 10 seconds.After every four or fifth exercises, you can take a short break.
Aerobic exercise
The heart distribution in the abdomen will help you burn more calories, speed up metabolism, start the process of burning fat and strengthening the abdominal muscles.In interrupts, heart assignments can be performed better, such as 30 seconds, intensive work + 30 seconds of rest (or in TABATA mode), which will help the training be more effective.
If you have healthy contraindications, practice while trying to stay high speed without jumping and running.For example, just pull your knees to the chest of the bar instead of the “horizontal running” exercise.
Movement of the abdominal muscles in the back
The most common exercises in the abdomen are considered to lie on the back - twisting, legs lifting, knees pulling to chest, etc.The advantage of this exercise is that they help twitch the target muscles (straight and obliques) of your abdomen, which means flattening your stomach and fitting you.During the back movement, the stomach should be pulled to the floor.You can't bend your back, tear the lower part off the floor, and then move suddenly, otherwise you will be at risk of injury.Try pulling your belly button to your spine and perform gently and thoughtfully.
Also, be aware that if you have problems with your spine, you should take this exercise in this abdomen with special caution.Various twisted options can be loaded on the back and lower back, so this exercise in the abdomen can cause pain or unpleasant sensations in this area of the body.If you feel pain during abdominal exercises on your back, it is best not to practice them temporarily.Replace them with exercises for belly standing and strips (which will be discussed below).After strengthening these muscle corsets, you can return.
- distortion
- Twisted with a faint floor
- Pull your knees to your chest
- Touch the ankle
- Spit on the legs
- Double twist
- Scissors
- bike
- Slim bicycle
- Raise your legs
- Circular rotation
- Boat
- Russia transfer
Abdominal muscles in practice sticks
Planck is one of the most effective exercises on the abdomen.Not only does it help pump the rectus and tilted muscles in the abdomen, it also strengthens the entire muscle corset.
- Planck
- Planck at the elbow
- Walking in the bar
- Bright shoulders in the bar
- Go to the bar
- Spin in the bar with your hands
- Lift up in the bar
- Abstract legs in bar
- spider
- Sidebar
- Twisted in the sidebar
- Abstract legs in reverse bar
Movement of abdominal muscles
An excellent alternative to a more traditional belly exercise on the floor is exercises in a standing position.During such exercises, the possibility of improper back positioning means a lower risk of injury and a smaller risk of exacerbation.First, without having to practice with dumbbells, you can start training without other equipment.
- Karin uses elbows and knees
- legs
- Legion and dumbbells rotate
- Twist with dumbbells
- From dumbbells to the slope of the floor
- Team
- Lean from dumbbell to side
- l
- Pull your knees to your chest
- grind
Movement of abdominal muscles, back and lower back
This is another very effective exercise for the abdominal muscles.During implementation, you will also strengthen the muscles in the back and lower back, which is good at preventing spinal pain and helping to improve posture.
- Superman
- Superman has been simplified
- Superman with diluted hands
- Swimmers
- Hunting dogs