Oh, how could I tailor my family budget this month so I can update the wardrobe a bit? And then after the vacation it turned out that not all things are still looking good on me. And the belly generally hangs ugly over the belt of your favorite jeans. Well, yes, I relaxed a little on vacation, but after all there was "all inclusive"!
Such thoughts visited me about 2 months ago. There was nothing to carve out, it was necessary to consider another way of solving this problem. Namely, how to make the stomach flat, and preferably quickly? All the past and uninvited advisors converged in one thing - only a diet of the necessary results is not achieved, physical exercises are necessary. After reading a lot of information on how to quickly make a flat stomach, I chose for myself a few not very complex exercises. And the result is! My favorite jeans are back on me and look just as good as before. Want, I'll tell you how I managed to make my abdomen flat and with the help, what exercises?
Of course, I had to reconsider the image of food. Nothing special, but I reinforced with the help of chocolate bars, I stopped. But mainly the training helped.
First of all, you need to prepare your muscles for work.
Stretching exercises
- Maximize the retention of the abdomen as you exhale and round it off with inhalation. Number of approaches: 4 to 10 repetitions.
- Standing on the floor, feet shoulder-width apart. Take turns pulling the left and right foot to the chest, helping hands. Number of repetitions: 10 times for each leg.
- Standing on the floor, feet shoulder-width apart. In turn, we pull our legs to the buttocks, helping ourselves with our hands. Number of repetitions: 10 times for each leg.
After the warm-up, you can start the main exercises.
Exercises to strengthen the abdominal muscles
- The starting position - lying on your back, you need to put your hands behind your head, without linking them to the lock. Legs cross and bend at the knees. On inhaling tear off the body from the floor and reach for the knees, for exhalation - return to the starting position. Number of repetitions: 15-30.
- The starting position - lying on the back, hands clasped in the lock behind the head, the legs rest at an angle of 90 degrees. On inhaling tear off the body from the floor and reach for the knees, for exhalation - return to the starting position. Number of approaches: 5 to 15 repetitions. Rest time between sets is 5-10 seconds.
- The starting position - lying on the back, put your hands under the buttocks, legs straight. Lifting your feet 15 cm from the floor, make them mahi cross-wise ("scissors"). Make sure that when performing the exercise, the waist is tightly pressed to the floor. Number of approaches: 3 to 10 repetitions.
- The starting position - lying on the stomach, arms stretched out in front of the head, legs straight. At the same time we raise our arms and legs, stay in this position for 10 seconds and return to the starting position. Number of repetitions: 5-15 times.
- The starting position is on all fours, arms, legs and back are straight. Slowly we arch our back up, lowering our head down and trying to maximally draw in our belly. After a few seconds, relax and return to the starting position. Number of repetitions: 3-5 times.
- The starting position is lying on one side, legs together. One hand is straight under the head, the second - rests on the floor in front of the trunk. Slowly raise both legs above the floor and return to the starting position. Number of repetitions: 10 times on each side.
- The starting position - lying on the back, hands along the body, the waist is pressed to the floor. On exhalation we draw in the belly and maximally raise the pelvis upwards. In this position, you need to pause for 30 seconds, and then return to the starting position. Number of approaches: 2 to 10 repetitions.
- The starting position - lying on the floor, legs straight, hands along the trunk. Slowly raise our legs up, tearing the pelvis low off the floor. We try not to rely on the hands and do the exercise only at the expense of the muscles of the abdominal press.
And finally, a few additions. Exercises should be performed no less than an hour after eating, and after the completion of training, you can also only after an hour. If you want to make the abdomen flat after birth, then these exercises are also suitable for you. Only to do them it is necessary in sparing mode - with smaller amplitude, trying not to overexert.