Every woman at least once in her life thinks seriously about how to make belly flat. Waist area – is one of the most problematic areas of our figure. Despite the fact that we are promised in the advertisement “a flat belly for three days without effort” and offer a variety of wonderful tools for reducing the waist, the removal of fat deposits in this area is a challenge. You can buy some tumblers for the waist, to wear a “belt for weight loss,” but will not achieve the desired result if we continue to lead the old life and not pay proper attention to your physical activity.
There are many special sets of exercises to strengthen abdominal muscles. Elastic, tightened muscles allow you to reduce waist and improve the shape of the abdomen. Regular exercise will accelerate your body’s energy consumption and save you from unnecessary body fat.
Diet can help you achieve your goals. Do not seek to reduce the calorie content of food consumed to a minimum – with a sharp weight loss is possible sagging of the skin, as well as metabolic disorders, deterioration of health, etc. Consult with a nutritionist and make a balanced diet. You do not need to lose weight – you aim only to adjust your body. To carry out regular exercises you need calories!
Aerobic exercise – a great way to achieve your goals! Ask the coach pick up for you special exercises to strictly directed action. Remember that the abdominal muscles work just like the rest of your muscles. After regular exercise muscle tissue becomes more elastic and slightly increased in volume.
In some popular women’s magazines you can read about what exercises to strengthen the media that are not effective. According to the authors of such articles, fat does not diminish even after daily exercise, and increase the relief of muscle leads to unsightly bulges around the waist. In fact, it is not. In fact, if you do not abide by a rational diet, you can not get rid of body fat. But counting calories and choosing the right products will help you to spend more calories than you received in your body.
The correct choice of exercise – also a very important task, if you want to make your belly flat and elastic. You can “rock press” many times a day and still not achieve the desired effect. Reduction of abdominal muscles with other muscles apathy will lead to deterioration of posture will cause pain in the back. Your waist will be thinner, but if you feel this will get worse. Therefore, in addition to the press exercises, turn to the complex of morning exercises while standing, sitting, lying down, train all muscle groups, so that your body looks harmonious and attractive.
Knowing a few simple rules that will help you to increase the efficiency of daily workouts and prevent negative consequences.
1. When performing exercises from the initial position lying parallel to the floor holding the head and torso. That way you can avoid accidentally muscle tension.
2. During the press exercises try to draw belly, bringing your navel to your spine.
3. Toes should be parallel to the knee joint.
4. Do not clamp legs, keep them slightly apart.
5. When performing exercises in the supine position in advance lay on the floor gym mat.
If you have not practiced before, try to start training with the development of a few simple exercises. They will help you tighten up the belly and gradually get used to the sporting lifestyle. During the execution of exercises breathe deeply and rhythmically, to all organs and tissues of your body is saturated with oxygen.
Exercise 1. Starting position – lying on the back, hands behind the head. Slowly bend your knees, put your feet on the floor. Lift the torso up, turning the shoulders to the left knee. Try to get right elbow to left knee. Do not lift your feet off the floor. Then repeat the same thing, turning in another direction. Perform this exercise several times.
Exercise 2. Starting position – lying on the back. Straighten your legs, slightly tense and lift them off the floor about 15 cm Raise both feet and try to bring them closer to the chest, without bending at the knee joints. When this exercise is mastered by you, try to zoom in feet first to the right, then left shoulder.
Exercise 3. Starting position – lying on the back, legs bent at the knee joint and connected. Put feet to the right while on the floor, back and shoulder girdle. Immediately raise your legs and put them in another direction. Repeat on the average rate of light before fatigue.
Exercise 4. Starting position – lying on the floor, legs bent at the knees and feet tightly pressed to the floor. Place the palms on the abdomen just below the navel. Vigorously massage the abdominal muscles, pressing down heavily.
Exercise 5. Starting position – lying on the floor, hands placed under the buttocks, back tight to the gymnastic mat. Lift the leg up on 30 – 35 cm above the floor, stay in that position, then slowly lower your leg. Repeat it with other leg. When you confidently mastered this exercise, alternate leg movements, not omitting the last on the floor.
Exercise 6. Starting position – lying on the floor, lower back tight to the gymnastic mat. Slowly bend your knees, sliding your feet on the floor and not picking them up. Lift your lower back and buttocks, keeping your torso on the floor and shoulder girdle. Return to starting position, holding the buttocks off the floor, then repeat the steps above.
Exercise 7. Starting position – standing on the floor in front of a big mirror. Take a deep breath and exhale, making sure that your belly has remained flat. Breathe in this way for several minutes, constantly straining your abdominal muscles and not allowing an increase in its volume.
Exercise 8. Starting position – standing on the floor, legs slightly apart to the sides. Pick up a small towel or cloth, pinch the ends. Slowly tighten your abdominal muscles and describe a circle with the hands, while stretching out a towel in hand. Return to starting position, then repeat the whole operation, changing the direction of hand movement.
Exercise 9. Starting position – lying on your back, the hands are placed under the buttocks. The head and arms are tight to the floor. Do not the head off the floor, look at the ceiling, then return to their original position.
Exercise 10. You will need a fitness ball. Sit on it, set the balance. Then move forward to the ball. Hold the body parallel to the floor. Ensuring the stability of posture, slowly get your hands behind your head. Straining the abdominal muscles, lift your shoulders and try to reach the right shoulder to left hip. Return to the original position and repeat the same thing with the other side. Do not forget about a measured deep breathing.
Do not seek immediately to use all the recommended exercises. Start your training with a gradual learn a very simple action. If you’ve not done gymnastics, your muscles are unaccustomed to stress, will be actively protesting – may appear painful, fatigue, weakness. Only well-formed schedule of classes and guidance of an experienced coach will help you achieve the desired result and do not suffer from the own haste.
By strengthening the abdominal muscles, do not forget about a reasonable schedule supply. Since the implementation of the above exercises involves the abdominal muscles, a hearty meal before exercise can cause a discomfort – nausea, cramps, aches and pains. Eat about two hours before training, after training, eat a little fruit, and an hour – something more substantial.
Remember that a good mood – is the key to success! Follow the exercises in the firm confidence in achieving positive results. Include your favorite upbeat music, get comfortable and beautiful sport suit, go in front of the mirror to see every detail and confident movement. And very soon, your waist becomes thinner and more attractive!