The training that shapes the belly of Natalia Gacka is a set of exercises designed for people who struggle with excess body fat around the waist. Exercise burns fat, firms and shapes the abdominal muscles. Watch the video where Natalia Gacka presents her original flat stomach training.
Abdominal exercisesare very versatile and activate all parts of the waist muscles to work: straight, oblique, transverse and back muscles. Thanks to such training, the fat burning process is faster than in the case of doing only traditional sit-ups. In addition, the exercises developed by Natalia Gacka are simple to perform and require a minimum of equipment - for training you only need one dumbbell (you may also need a water bottle) and an exercise mat (possibly a not very soft carpet).
Natalia Gacka: belly training rules
The training consists of 5 exercises. We repeat each exercise for 30 seconds, then take a 10-second break and move on to the next one. We repeat the whole cycle 3 times. The break between sets is half a minute.
This will be useful to youIt is worth remembering that even better results in burning abdominal fat will be obtained by combining exercises with cardio training, which will additionally stimulate the metabolism. Therefore, on days free from training, get on a bike, run, walk, e.g. with poles, go to the swimming pool. Equally important is a proper diet that will not cause the accumulation of further layers of fat on the abdomen.
1. Natalia Gacka's stomach exercises: crunches with a dumbbell
Lie on your back with your legs slightly bent. Put your knees to the sides, and put your feet together. Holding the dumbbell with both hands, place it over your head, then swing and lift your entire torso up to a sitting position. Lie on your back again, stretching your arms above your head.
Important:lifting the torso, do not tug, but gradually tear your back off the ground, vertically by circle.
2. Natalia Gacka's belly exercises: Russian twist
Sit on the floor. Lean back slightly and lift your legs so that your calves are parallel to the floor. Take a dumbbell in your hands and transfer it from side to side. Do not put the weight on the floor, but hold it 2-3 centimeters above the ground.
Important:twist not when carrying the weightonly the head, but also the entire torso.
See the video on how to properly perform Natalia Gacka's stomach exercises
Source: TVN Meteo Active / x-news
3. Natalia Gacka's belly exercises: cradle
Lie on your back. Place the dumbbell under your knees and squeeze it tightly while bending your legs. Place your hands alongside your body. Bring your knees to your chin with a sweeping motion, tearing the lumbar spine off the floor. The head and hands remain still.
Important:take care of proper breathing during exercise - breathe out by lifting your hips from the floor, and inhaling when lowering them.
4. Natalia Gacka's belly exercises: pendulum
Keeping in the supine position, bend your legs at the knees and spread your feet. Lift your head and shoulders a few centimeters off the ground. Extend your arms diagonally in front of you, parallel to the floor. Start rocking your head and shoulders vigorously from side to side.
Important:Do not bring your chin to your chest during exercise - your head should be an extension of your spine.
This will be useful to youIn the break between sets, it is worth stretching your abdominal and spine muscles. To do this, lie on your stomach and lift your upper body with your arms outstretched. Then bend your elbows and lower your torso a few centimeters above the ground. Do 5-6 repetitions.
5. Natalia Gacka's belly exercises: board with hip lifting
Take the plank position, leaning on your forearms. The head, torso and legs should be in line. Then lift your hips up until your head is between your shoulders. Lower your hips and return to the plank position.
Important:Keep your abdominal muscles tense during exercise. Don't lower your hips too low.