Flat stomach - a dream or reality? - Exercises to strengthen the abdominal muscles

Exercises to strengthen the abdominal muscles

Exercises for abdominal muscles are reduced to fulfill two basic tasks: tightening the abdominal muscles and burn fat. Diet, complementary exercise, helps the body switch to burning calories and reduce the amount of fat in problem areas. Most importantly - do not reduce your calorie intake too low. In this case, stop the weight loss due to slow metabolism Metabolism: The basis of life of all living things .

Aerobic activity - also a good helper to burn belly fat. But in order to keep the stomach in good shape, strength exercises with the necessary course of action. The abdominal muscles work the same way as any other muscle: after each workout muscle becomes stronger and increases in volume. H to achieve a good result in a healthy, necessary expertise, equipment and exercises, preferably, expert advice.

Myths about abdominal exercises

Magazines about fitness and television advertising trying to convince us that the ordinary exercise of the prone position or sitting can not effectively influence the press and reduce fat in the "ears." It is - nothing more than a myth invented by failures or clever PR people. The truth is that some exercises do not really able to get rid of excess fat. The best way to get a flat stomach and slender waist - lose weight How to lose weight - basic principles Consuming fewer calories than you expend.

Unfortunately, many people still believe that, by doing 250 reps of any abdominal exercises, they can eat anything and stay slim. In fact, for harmony not only need proper nutrition Proper nutrition - the basic precepts of healthy food But also proper exercise. Greatly reducing your abdominal muscles, you will not only make the waist thinner, but will gain a bad posture Posture - a few helpful tips for those who want to walk straight . Any exercise is performed standing up, on the contrary, strengthen the lower back muscles, and evenly distribute the load.

Occupy positions!

Take the correct position before the exercise and keep it performing motion - that's what many forget, but that's 50% success rate workout. To avoid injury and extract the maximum benefit from the exercise:

• During the exercises from a prone position the head should be parallel to the floor and the body.
• To strengthen the abdominal muscles pull the navel to the spine
• Your knees should be parallel to the toes
• Always lay down, spreading her legs slightly apart, usually shoulder-width apart.

Charging for the stomach

• Twist: Lie on your back, hands behind his head. Bend your knees, placing the foot on the floor. Lift up the body so that the shoulders were deployed to one knee. For best effect, try to get the right elbow to the left knee and vice versa, is not keeping your elbows close to your head and not taking his foot off the floor. Repeat as many times as you can, without experiencing discomfort or pain.
• Twisting the contrary: Lie on your back, straighten your legs and lifting them to 15-20 cm from the floor. Raise both legs and tighten them to the chest. To increase the load on the side abdominal muscles, lift the legs are not to face and shoulder.
• Lateral twist: Lie on your back, knees bent, and putting them on the right or left. Hold the back and shoulders on the floor. Lifts his feet, keeping them on the floor. Repeat until then, until you feel tired; it is recommended to do the exercise two to three sets.
• Exercise without moving: Lie on the floor with your knees bent and feet severely put to the floor. Place the palm of your hand on your stomach on the sides a little below the navel. Working with two fingers, press down sharply on the muscles of the lower press.
• Without moving, slowly press down his stomach to the floor. Lift the chest or hold your breath. Once you feel the muscle tension, stop to press, but do not let go. Keep your hands in this position for 10-15 seconds, breathing normally. Repeat the exercise you need at least ten times.
• Scissors: Lie on the floor, his hands under the buttocks. Keep your back on the floor. Lift one leg about 30 centimeters, then lower. Repeat with the other leg, bringing a little above the floor. Log into a rhythm and make at least three sets of 10 each leg ups.
• Lifting the buttocks: Lie on the floor, making sure the lower back completely on the floor. Bend your knees, keeping your feet on the floor. Slowly lift your lower back off the floor, without raising the lower. Returning leg to the starting position, a little bring them to the floor. For visible results do three sets of 15.
• "Hanging frog": Pull the hand straight in front of you and humus over the low bar. Working only feet, pull your knees to your chest, slowly bending them. Hold this position for several seconds and slowly return to the starting position. Keeping the balance, perform four sets of 10 times.
• Voltage exhalation: This exercise is not based on a deliberate contraction of the muscles, and on the pressure in the lungs during exhalation. To begin this exercise, stand before a mirror and fully exhale. Make sure your stomach is flat. The advantage of this exercise is that it can be incorporated into your workout routine, or be a first step on the way to a daily charge. He has a flaw to achieve the effect this way, you need to practice and feel the moment when the muscles tense. But if you do this, a great tool for modeling the waist in your pocket!
• The circular rotation: Stand up straight, holding a small towel. During the exercise ends of the towel should be tightly clamped in your hands. Tighten your abdominal muscles and slowly "draw" a large circle with his hands. Return arms to the starting position and change of direction. Make one or more sets of 8-10 times.
• Lying: Lie on your back, gathered his feet. Knees should be assembled and hand - put it under your buttocks. The head and hands should be on the floor, while you lift your eyes to the ceiling. This exercise seems too simple, but, if done properly, you can achieve amazing results.
• Twisting the ball. Sit on a large ball, designed for fitness, - fitball. Move forward as long as the ball will be at your back. Your body should be parallel to the floor. Get your hands behind your head for balance. With the help of abdominal muscles slowly raise your shoulders, trying to reach the right shoulder to the left hip. Return to the starting position and repeat on the left shoulder and right hip. Parties can be alternated and, after a few repetitions.

On a note

Many of the exercises are designed for beginners and may seem to you lungs. But do not neglect them, if you have never played sports or done a significant break in training. For light exercise to prepare more complex, such as twisting. Beginners, and professionals should perform the exercises slowly and in any case not overtrain. Before training should not be neglected, and a warm-up.