5 effective exercises for a flat stomach. Effective weight loss at home: what exercise is best for removing belly fat. Twisting. Basic technique

Olya Likhacheva

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

Content

The waist area is the most problematic area for many people. In women, there is a genetic accumulation of subcutaneous fat, as an assistant during childbirth, then it increases due to lifestyle. In men, another type of fat is more likely to form, which envelops the internal organs. Physical activity aimed at the problem area will help rid your figure of imperfections. There is a wide variety of effective workouts, among which you can choose which exercise best removes the stomach and promotes the resorption of fat on the sides.

What exercises can you do to get rid of your stomach?

An integrated approach will help to make your stomach flat and beautiful. You cannot expect that doing one single exercise will solve all problems. It is important to combine two types of training: aerobic and strength. Aerobic training forces the heart to train, improves blood circulation and saturation of cells with oxygen. This enhances metabolism, and with it 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 remove it.

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

Upper press. The exercises that work with it are “plank”, torso raises, “clamshell”, squats, deadlifts.
Lower press. “Scissors”, “bicycle”, leg lifts are suitable for this.
Lateral and oblique abdominal muscles. Pump up using twists on the back, side, or fitball.

Exercises to burn belly fat

Abdominal ab workouts are three activities that make your abs look beautiful. They comprehensively work out all the muscles and quickly reduce the fat layer:

Bike. By doing it, you will put stress on the rectus and oblique muscles. It is done lying down, legs raised 45 degrees. When you inhale, one leg moves with the heel to the buttocks; when you exhale, the knee is pulled towards the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
Crunches with a fitball. They make the rectus muscle work, working the upper and lower abs. To do this, you need to lie with your back on the fitball, put your hands behind your head and lift your body up. In the top position, tense your muscles.
Leg lift. The rectus and oblique muscles are worked. To perform 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 also involve the waist. With regular exercises with the following exercises, you will be able to notice a decrease in volume by several centimeters per month:

Twisting with pelvic lift. This movement is performed from a lying position, with your legs bent at the knees and raised above you. At the same time, lift your body and legs, folding in half.
Side crunches will put maximum emphasis on the waist. Lie on your side, extend your lower arm forward. Place the second one behind your head. Try to lift your body and legs up while maintaining the position on your side. Knees bend slightly.
Pelvic descent. Lie on your side, lean on one elbow. Lower your body all the way down, then return to the original position.
Tilts. They work the sides. For greater efficiency, you can perform it with weights in the form of dumbbells.

Exercises for a flat stomach

One effective exercise will help you lose a few kilos. By doing this 5 times a week, twice a day on an empty stomach, you will notice results within a month. We are talking about the “vacuum” exercise, which increases the tone of the internal muscles and gives the stomach a flat shape. It is suitable for those who have sagging skin below and severely stretched muscles. It is done in standing, sitting, and on all fours positions. The point is that you first take a deep breath, and then exhale completely so that the walls of your abdomen seem to stick to your back. Exhale for 15-20 seconds, inhale and repeat again.

Looking for an answer to which exercise is best for removing belly fat, many come to the conclusion that it is roller skating. When performing this movement, you feel tremendous tension in your abdominal muscles. It's not easy to adapt to, but the result in the form of cubes is worth it. Start rolling on your knees. Slowly roll the roller back and forth as much as you can. Hold the stretched position for a couple of seconds. To begin with, 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 and an apron appeared, this simple complex will help you lose weight. It includes the most effective abdominal exercises. You need to perform them every other day and try to increase the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to handle:

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 raising one leg up, then the other.
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 rise up, then smoothly return back.
Complex twists. From a lying position, raise your legs and body up at the same time. Stretch your hands that were on your stomach between your knees while folding your body.
Plank with rotation. Turn your face to the floor, raise yourself on your elbows. The whole body is elongated in one line. Then turn onto your side, lifting one hand off the floor. You come back and turn over to the other side. Hold all three positions for 30 seconds.

A thin waist and a flat, toned tummy, with pronounced muscles and no fat, is the dream of many girls. Unfortunately, it is this area that is often problematic - fats accumulate there too easily, and it is too difficult to get rid of them. But if you try, then everything is possible. The approach to achieving a slim tummy should be comprehensive. And an important component of it is exercises for a flat stomach. There are many effective exercises specifically for this area. We will offer 10 of the best and most universal ones - those that even a beginner can handle, and which work precisely in combination.

Of course, the main task that effective exercises for a flat stomach should cope with is reducing the size of the waist and giving this area a beautiful relief. Regular exercises can achieve amazing results for both women and men.

But toned abdominal muscles are more than just beauty. They hold internal organs, including the stomach, intestines and bladder. And for normal functioning, these organs must be held correctly. Therefore, by working on your abs, you will also help your digestive system, liver, and bile ducts. For their normal functioning, internal organs must be supplied with blood, which carries with it a number of nutritional components. This is where exercises for a thin waist and flat stomach help. It is also known that they have a good effect on a woman’s reproductive system and her ability to conceive, bear and give birth to a healthy baby.

Of course, to get a flat stomach at home, exercise is not everything. The right one is necessary. It is important not to overeat, eat more often and in small portions, do not eat in the evening, eat the right foods and drink enough clean water.

TOP 10 exercises for a flat stomach

The proposed set of exercises for a flat stomach is suitable for absolutely everyone and works well on the abdominal muscles. If you practice regularly, you will soon notice obvious results.

1. Warm up

It is necessary for the body to warm up and prepare for physical activity. Starting position: feet shoulder-width apart, arms apart, feet parallel to each other.

The body needs to be tilted to the left, reaching in the same direction with your right hand. Then repeat in the other direction. Lean forward with your arms stretched back. Standing on your toes, raise your arms up.

During the warm-up you should feel all your muscles. If you feel discomfort during some action, repeat it several times - this will help eliminate the discomfort.

2. Turns

Twists are effective exercises for a wasp waist and flat stomach.

Starting position: stand with your feet shoulder-width apart, clench your palms into fists, bring them to your chest and spread your elbows wide.

Make active turns twice in one direction and twice in the other. Feet should not leave the floor. Only the upper body moves. At the same time, try to keep your posture as straight as possible.

3. Plank

For this exercise for a flat stomach, you need to lie on the floor or a special yoga mat.

You need to bend your arms to your elbows, rest them on the floor, and rise so that your body is a straight line from head to heels. To begin with, try to hold this position for 10 seconds, then increase this time each time.

During this exercise, try not to bend or stick out your buttocks. It is also necessary to monitor your breathing. To increase the load, you can stretch one arm forward at a time. .

4. Plank jumps

The starting position is still the same - lying on the floor.

Bend your arms at the elbows, rest on the floor; the body, as in the previous case, should be a straight line. Now do jumps with your feet shoulder-width apart. During this exercise, it is important to monitor your breathing, exhale while being tense.

5. Crunches

The most effective exercises for a flat stomach cannot but include. You need to lie on the floor, spread your arms to the side. In this case, the legs should be straight and raised up.

The legs need to be bent and moved to the right side relative to the body. Then return to the starting position and do the same as on the other side. It is recommended to repeat 10-20 times. While performing the exercise, try not to lift your pelvis from the surface on which you are lying.

6. "Mountaineer"

The starting position is the same as for the plank.

Now you need to take turns pulling your left and right legs towards your chest. Repeat 10-20 times. It is desirable that the pace of the exercise be as intense as possible.

7. Leg swings

The 10 best exercises for a flat stomach include swings. You need to lie on your back. The arms should lie along the body.

The legs are raised 10-15 cm from the surface, and they alternately make small upward swings. Repeat the exercise 10-20 times with each leg. To increase efficiency, try not to hold your breath.

8. Hoop

Hula hoop is great for helping us achieve a thin waist and flat stomach with exercises that are very simple. It's very easy to spin. You need to stand up straight, put your hands behind your head.

Moving only the lower body. For the best effect, you should use a heavy massage hoop with special balls or attachments. If you are still unfamiliar with hula hoop, be careful. Otherwise, you risk bruising and serious discomfort. Start spinning the hoop for five minutes, allowing your body to get used to it. Increase the load over time.

9. Oblique crunches

You need to lie on your back, put your hands behind your head.

Bend your legs, lift your head slightly and actively push your head and chest up diagonally, so that one shoulder blade remains on the floor and the other rises. The opposite leg should go to the hand that is involved in the movement. Touch elbow and knee, then repeat for the other arm and leg. When performing this exercise, it is important that you feel the oblique muscles on your sides along with tension in your upper abdominal area.

10. Yogo Cat

Rounding out the top ten is the yoga cat exercise, for which you need to get on all fours. Then alternately bend up and down 10-20 times.

During the process, you should feel your body. The movement of the head, shoulders, butt and back should be synchronous. These exercises for a flat stomach at home help your muscles relax and consolidate the results. Try not to throw your head back suddenly.

This simple complex will help you improve your figure. You can watch a video of exercises for a flat stomach, which will demonstrate the correct technique and help you avoid mistakes.

Flat stomach and thin waist at home: a few tips

Exercise isn't all we need to achieve our dream figure. You can move towards your goal faster and more confidently if you remember the following rules:

Remember motivation. To exercise regularly and eat right, you need to understand why you are doing it. . You can regularly imagine your future ideal body, you can put a photo of a lady with the desired parameters on your refrigerator. Constantly having a source of inspiration before your eyes, you can go towards your goal.
Switch to fractional meals. To reduce the size of your stomach and teach it to eat less, you need to reduce your portion sizes. But you can increase the amount of food you eat. Six meals a day is much better than two meals a day and very plentiful.
Experts advise those who dream of a thin waist to eat raspberries.. It contains ketones, which effectively fight excess fat. During berry season, eat half a glass of delicious raspberries 15 minutes before your main meal. When raspberries are not in season, grapefruits can be consumed. They are also known for their fat burning properties. Try eating half a grapefruit before meals, and this alone will help you lose a couple of extra pounds without much effort.
Avocados and olive oil are also considered very beneficial foods for your waistline.. They contain valuable fatty acids that help prevent the accumulation of excess fat, including on the stomach and sides. But you need to eat them in moderation, because these foods are still very high in calories.
Be sure to have breakfast. This is the most important meal of the day. prevents overeating during the day and helps normalize metabolic processes.
Helps you achieve a thin waist and flat stomach, yoga and meditation.
Do not be nervous. It is known that stress often leads to overeating. And it doesn’t have the best effect on the entire body. The same goes for lack of sleep.
Eat porridge. Oatmeal is a versatile cereal that makes a wonderful breakfast. It contains fiber, complex “slow” carbohydrates, and helps normalize cholesterol levels. Oatmeal perfectly saturates you for the whole day, and in order to assimilate it, the body will need to expend a lot of energy. Therefore, for a thin waist it is the best assistant.
Eat apples. Studies have shown that those who regularly eat at least 300 grams of apples lose weight faster and more effectively than those who do not have them in their diet.
Eat dairy and fermented milk products. The calcium it contains helps to get rid of excess weight and promotes proper muscle building.
Helps well in the fight for a flat stomach and thin waist. It is very simple to do, and at the same time, it allows you to reduce your waist size by 5 centimeters in just a month.
Go beyond cardio. They burn more calories, but are needed to make them more effective. Their advantage is that after them, the body will burn fat for another day even at rest.

Thus, a simple set of exercises combined with slight adjustments to your diet is a great way to achieve a slender and toned tummy and a thin waist. The main thing is to practice regularly, and the results will not keep you waiting.

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

And if you suddenly feel “lazy,” “no time,” “oh, I’m tired, I’ll do it tomorrow,” remember this phrase: “Whoever plays sports is the fastest to undress on the beach!” You want to go to the beach?!

5 exercises for a flat and beautiful stomach

These exercises will help you form a muscle corset, get rid of excess belly fat and create a beautiful waist contour.

Exercise No. 1: crunches while lying on the floor

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

Place your fingertips to your temples and point your elbows straight forward. As you exhale, lift your shoulder blades off the floor, drawing in your stomach as much as possible, and as you inhale, slowly return to the starting position.

Exercise #2: Reverse crunches

There is a top! Now let’s take on the lower abs, usually they are more “harmful”, and the fat leaves from there much more reluctantly, but we can handle them too. Reverse crunches will help strengthen the lower rectus abdominis muscle. Lying on your back, bend your knees and pull your chest up. Cross your ankles, try to pull your heels towards your buttocks.

As you exhale, lift your buttocks off the floor, and as you inhale, lower them to the starting position. For a greater effect, do not place your buttocks completely on the floor and do not swing while twisting; your body is a thin steel string, not a red tumbler.

Exercise No. 3: oblique crunches

So we got to the waist. “Diagonal” elbow-knee crunches are an indispensable exercise for working the oblique abdominal muscles. Sit on the floor, bend your knees, hands behind your head, elbows pointing straight to the sides, do not tilt your head.

As you exhale, turning your body to the left, touch your knee with your right elbow and extend your 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 No. 4: holding the body static

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

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

Exercise No. 5: plank

The plank is our everything! Because there is nothing better for strengthening the transverse abdominal muscles than the plank. Leaning on your palms, pull in your stomach, trying to maintain a straight line throughout your body. The palms should be strictly under the shoulders. Don’t “sag” your lower back - don’t 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 done for at least 30 seconds.

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

Bike

It removes the stomach due to the work of the muscles of the upper and lower abs, which are in constant tension. Make 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 approaches to each leg. Bonus: This exercise will tone your butt!

Side plank

A difficult but effective exercise: it burns belly fat more effectively than others. 7-10 approaches in each direction.

TO THE POINT:

Leg pull-up in plank

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

Lower press

Do not forget that the roll on the stomach, which prevents it from being flat, is removed first of all by pumping the lower abs. Do 15-20 approaches and you can complete the workout!

How to achieve a flat stomach? One of the most exciting questions for all genders. In modern conditions, this is not a whim, but a tribute to fashion and culture for the cult of appearance. Everyone is desperately trying to find out the secret of slimness from the stars. Meanwhile, it is very simple - persistent and systematic work on oneself.

Until now, no more effective and at the same time the most accessible way has been invented than playing sports. That's why we've selected the best abdominal exercises for you. The complex affects problem areas and helps pump up the abdominal muscles.

"Corner".

Technique: sitting on the floor and resting on your palms, raise your legs straight at 45-50° from the floor. Hold for 15 seconds, increasing the duration by 2-3 seconds daily.

"Twisting"

Technique: lying on your back and throwing your legs on a stable surface (chair or bench), reach with your hands to your toes, lifting your shoulder blades off the floor. Perform 15 times.

"Scissors".

Technique: lying on your back, raise your legs 30° from the floor and make cross horizontal movements. Perform for 15-30 seconds.

"Lifting legs in support."

Technique: lying on the floor, lean on your elbows and toes, alternately lift your legs up, holding for 5 seconds. Perform 15 repetitions for each leg.

"Leg raise while lying on your side."

Technique: lying on your side, raise both straight legs up to an angle of 45°. Repeat 20 times on each side.

Rules for doing the exercises:

Exercises must be performed one after another in the specified sequence, with a break between them of 25 seconds;
It is necessary to perform 2 sets of each exercise;
The total lesson time must be at least 20 minutes;
It is better to perform the complex 20-30 minutes after waking up, but before breakfast;
The set of exercises should end with a stretching exercise: lying on your stomach and placing your hands on the floor, bend your spine as much as possible.

Exercises for a flat stomach, if performed daily, can have a quick tightening effect. The advantage of this set of exercises is the total impact on the abdominal muscle groups: abdominal and lateral areas - thus, fat deposits will be removed evenly from all areas.

Do not forget that a balanced diet, adherence to a daily routine and cosmetic procedures will greatly increase the effect of physical training.