Where to find exercises for a flat stomach? We have good news for you - our fitness expert - Joanna Barcikowska - has developed an effective program to get rid of the bacon and tire. It is a combination of aerobic training, i.e. fat burning training, with exercises to strengthen the abdominal muscles. Try our exercises for a flat stomach.

Exercises for a flat stomachwill be useful to everyone. A protruding "belly" may be inherited, result from abnormal body posture, hormonal imbalance, a recent pregnancy, weak abdominal muscles, accumulated fat tissue, or a combination of these factors.

However, regardless of the reason for its creation, it is worth trying to keep it as little as possible.

The most important strategies in the fight for a beautiful belly are systematic exercises to strengthen muscles, burn fat and a properly balanced diet.

Without a combination of all these factors at once, it will be difficult to improve your appearance. There are many "rules" or so-called training patterns, shaping a nice figure around the belly and waist.

The abdominal exercise program I propose is a combination of aerobic training, i.e. fat burning, with strengthening exercises.

Exercises for the abdomen, i.e. getting rid of the dome

Increased amount of adipose tissue, often the result of accumulating excess calories with insufficient physical activity, is distributed evenly throughout our body or accumulates in one place in the form of a so-called "tire" around or below the waist.

To get rid of these "reserves" and to expose the abdominal muscles painstakingly carved during exercise, you need aerobic training, performed at a moderate pace, systematically 3-5 times a week for at least 40-60 minutes.

This could be cycling, brisk hiking, training on a stepper or treadmill, roller skating or swimming.

It is important to exercise at the appropriate intensity for you. Afterwards, it is a good idea to do some stretching exercises and move on to strengthening exercises.

See how to lose weight and have a flat stomach [TOWIDEO]

Important

The intensity of your aerobic training is best determined by your heart ratemaximum, i.e. the highest heart rate at which our heart can work during maximum effort within one minute.

The easiest way to estimate them is: 220 minus age for men and 226 minus age for women.

The optimal training intensity for fat burning is between 65% and 85% of your maximum heart rate.

Example: a man's maximum heart rate at the age of 30 is 190 beats per minute, so the appropriate heart rate range for fat burning is: 190x65%=123 and 190x85%=161.

Set of exercises for a flat stomach

Beginners can perform 8-10 repetitions of each of the presented exercises, intermediate reps - 10-16 repetitions, and advanced ones - 16-20 repetitions. If you feel up to it, you can increase the number of repetitions to "fatigue" the abdominal muscles, that is, feel a little "burning" of them. Perform all exercises in 2-3 series, resting for about 30-40 seconds between them. To increase their effectiveness, you can practice with a small ball.

EXERCISE 1

Raising the torso and hips with the ball pressed between the legs. Lie on your back, raise both straight legs, squeeze the ball between your feet. Clasp your arms behind your head, open your elbows outwards. Tighten your abdominal muscles, lift your hips and chest off the floor, hold it for a few seconds, and then come back to the starting position.

EXERCISE 2

Raising the torso to the straight leg. Lie on your back, bend your knees, put your feet on the floor. Raise your right calf, straighten your right leg, and position it so that your thighs are parallel to each other. Squeeze the ball between your knees. Rest your hands on the back of your head without pressing against it. Raise your head, shoulders, and chest above the floor and return to the starting position.

EXERCISE 3

Torso twists with raised legs. Lying on your back, bring your bent arms behind your head, bend your legs at right angles and lift them off the floor. Squeeze the ball between your knees. Raise your shoulders off the floor and turn your torso to the right, bringing your elbow to your knees. Return to the starting position and repeat the exercise to the other side.

EXERCISE 4

Raising the torso while lying on the side. Lie on your side. Bend the upper arm at the elbow and place it behind the head and place the lower arm perpendicularly in front of you. Place the lower leg on the ball and lift the upper leg slightly off the floor. Raise your upper body toward your straightened leg, flexing your oblique muscles and keeping your balance on the ball.

EXERCISE 5

Simultaneous lowering of the torso and bent leg.

When lying on your back, lift your bent legsboth legs on the knees. Squeeze the ball with your hands and on your outstretched arms above your chest. Raise your chest off the floor by flexing your abs, lower your torso and right leg towards the floor. Repeat the exercises for the other leg.

EXERCISE 6

The twists of the raised torso Lie on your back, bent legs on the floor, squeezing the ball between your knees. Raise your torso off the floor by flexing your abs. Turn your torso right, lift it up and turn left. Repeat the exercise as many times as you want without lowering your chest to the floor.

EXERCISE 7

Lowering Straight Legs Lying on your back, raise both legs straight up and squeeze the ball between your feet. Fold your bent arms behind your head and lift your torso off the floor. Slightly bend the straightened legs towards the floor keeping the lumbar spine glued to the floor.

EXERCISE 8

Contract your abdominal muscles while sitting down. While sitting on the support, bend your legs at the knees and squeeze the ball between your feet. Bring your knees up to your chest and return to the starting position.

You must do it

Change diet

  • Therefore, reduce the amount of carbohydrates (sugar, sweets, cakes, wheat flour, white bread, pasta, fruit and fruit juices) and fats.
  • Increase the amount of products containing fiber (coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables).
  • The source of protein should be mostly cooked or grilled lean meat or fish.
  • Eat small amounts 4-5 times a day so that the interval between meals does not exceed 3 hours.
  • It is best to schedule meals at the same time.
  • Provide the body with at least 6-8 glasses of non-carbonated mineral water every day.

Category:

Belly