Health
If you decided to read this article in the hope that it will tell you some wonderful secret, knowing which, you will fall asleep with a cellulite tummy and wake up with abs no worse than those of some famous athlete, then you will probably be disappointed . And not only because such a technique does not exist in this article. But because it does not exist in nature at all. All these advertisements promising flat stomach in a week, nothing more than lies designed to make you buy useless "couch" exercise equipment, which supposedly can be used almost in a dream.
Are you upset? No need. Still, there is some benefit in this article. But the benefits are for those girls and women who intend to make efforts and not just believe in fairy tales. Yes, to get rid of belly fat and strengthen your abdominal muscles, you need to make an effort. But the question is how exactly to apply them so that exercises for training the abdominal and back muscles become more effective, and the result appeared faster. First, you should know that in order to shape your abdominal muscles, you need to train more than just the rectus abdominis muscle. It is necessary to do a whole set of exercises that involve all the so-called deep muscles. For nice abs also important transverse muscles belly. These horizontal abdominal muscles literally encircle your torso. So, if you correctly distribute efforts to achieve your goal, then as a result, you will get not only a beautiful tummy, which you won’t be ashamed to expose on the beach in hot weather, but also strengthen psoas muscles, sacrum and improve general condition body.
As for the exercises, they are quite simple, but taken together they are very effective. These exercises may be called differently in different sources., but the point is not in the name, but in how focused they are on the main goal - a flat healthy stomach. As for the number of approaches and executions - a lot depends on individual characteristics. Ideally, of course, you should perform two sets of each exercise; each approach involves 10-15 repetitions. Working out two to three times a week (so that the break between classes is one day), you will be able to see the results of your work in 2-4 weeks. Moreover, not just anywhere, but on own body. But don’t get too worked up right away. The main thing is the first step. So, let's move on to the exercises.
1. Lowering your legs
Starting position: you lie on your back, arms folded on your chest, legs straightened and raised up so that they are perpendicular to the floor, while your feet are parallel to the floor. Raise your head slightly off the floor so that you can see your hips. Then, while inhaling, lower one leg so that a few centimeters remain to the floor. Exhale and return your leg to starting position. Then repeat the same with the second leg. It will be quite hard at first(especially do not lower your legs all the way to the floor when performing the exercise). To begin with, do 4-6 repetitions with bent legs, and then gradually increase their number to 10-15 and try to straighten your legs along the way.
2. Support lying on your forearms
Starting position: the body is turned face down; arms are bent at the elbows. You lie, but not on your stomach, but on your forearms in such a way that they are directed along the body, and your elbows are just under your shoulders. To make it a little easier, open palms can rest on the floor to increase the supporting surface area. The feet are positioned perpendicular to the floor, the legs are also straightened and the thumbs (or just toes) rest on the floor. Raise your head so that the line of the back of your head is a continuation of the line of your back and legs, and your face is parallel to the floor. Actually, this is the whole exercise. The task is to keep the body parallel to the floor (without sagging or raising the pelvis) for 15 to 20 seconds. To start, try doing 3 approaches. This exercise, borrowed, by the way, from yogis, is aimed not only at strengthening the abdominal muscles, but also at strengthening the lumbar region.
3. Bicycle
Starting position: You lie face up on the floor, legs straight, hands clasped loosely behind your head, elbows out to the sides parallel to the floor. Bend right leg at the knee and bring your thigh as close to your chest as possible. At the same moment, slowly stretch your left elbow, turning it inward, towards your right knee. As soon as you feel slight discomfort, stop stretching. Stay in this position for a while, then return to the starting position. Repeat the same combination with your left leg and right arm. Remember - when doing this exercise The back should bend, but not the neck!
4. Squat with leg raises
Starting position: you lie on your back, your legs are also straightened parallel to the floor. The arms are extended along the body, palms down. Trying to keep your back straight, simultaneously raise your legs and top part body so that your hands reach towards your knees, and you balance on your tailbone. Hands, while rising, must still maintain a position parallel to the floor. Your body and legs should strive to form a "V" shape. Try to hold this position for just a couple of seconds, then slowly lower yourself to the floor. If this exercise is difficult for you (which is usually typical for beginners), you can bend your legs a little at the knees.
5. Gimlet
Starting position: You lie on your back with your arms parallel to the floor, palms down. The legs are also straightened and lie on the floor. Trying not to bend my legs, lift them so that they take a vertical position in relation to the floor and, accordingly, your body. Then, while also trying to keep your upper body motionless on the floor, try to lift your sacrum a little off the floor, tilting both raised legs to the right at the same time. Stay in this position for a little while. Then return to the starting position. Repeat the exercise again just tilting your legs to the left when raising the sacrum.
The human abdominal muscles consist of the external obliques, internal obliques and the rectus muscle, which has two parts. It is this rectus muscle that is defined as the press in the general sense. With intensive training, “cubes” formed by tendons appear.
Most people, when pumping their abdominal muscles, pay attention only to the rectus muscle. But if you want to achieve really good results, then you should perform a whole set of exercises aimed at pumping other abdominal muscles, including membrane ones, which should definitely be strengthened.
Exercises to strengthen your abdominal muscles
Let's consider basic exercises aimed at women:
- Leg raises on the horizontal bar. This exercise will be ideal for those who are wondering how to strengthen the membrane abdominal muscle. So, hang on the horizontal bar with your arms straight. Now try to raise your legs straight at the knees as high as you can. The exercise should be performed in 4 sets of 10-12 repetitions.
Dissatisfaction with your own figure can ultimately lead to constant stress, so you shouldn’t put off exercising until next time. Moreover, you can perform exercises not only in the gym, but also in any available conditions. Good trainer for the press, for example, parallel bars and a horizontal bar at home or at the nearest stadium will serve.
Advice! If it is difficult for you to do such lifts slowly, then at first you can swing your legs or help yourself by swinging. Over time, the muscles will strengthen and the exercise will become much easier.
- Twisting. A basic exercise that is quite simple to perform. Women often strengthen their abdominal muscles through this exercise. Lie on your back. Bend your knees and your hands at your elbows, placing them behind your neck. Now slowly lift your upper body towards your leg, then just as slowly lower yourself to the starting position. You need to perform the exercise in three sets of 40 repetitions each. As you perform, make sure your legs remain motionless.
- Diagonal twist. If the previous exercise was aimed at pumping the rectus abdominis muscle, then this allows you to pump up the oblique muscles. To begin, you should take the same starting position as in the previous exercise. But in this case, you need to try to touch your left elbow to your right knee, then return to the starting position and stretch your right elbow to your left knee. At the same time, both elbows and knees are movable. The exercise should be performed in 3 sets containing 20 repetitions in each direction.
- A great way to strengthen your abdominal muscles while standing is to use dumbbells. The exercise involves bending to the side with a dumbbell in the opposite hand. Holding a dumbbell in your right hand, place your feet shoulder-width apart. Now try to bend to the left as much as possible. Hold at the bottom for a couple of seconds and return to the starting position. After 20 repetitions, transfer the dumbbell to the other hand and bend in the other direction.
In order to achieve positive results as quickly as possible, you should adhere to the following rules:
- Exercise regularly. Only regular training will allow you to quickly achieve positive results. Even when pain you should not stop studying.
- Eat right. It is best to eat often, but in small portions. You shouldn't overeat.
- Lead an active lifestyle. This is especially true for people with sedentary jobs.
Conclusion
The video shows exercises to strengthen the abdominal muscles
The above set of exercises is intended for anyone who is interested in how to strengthen their abdominal muscles. The main thing is to follow correct execution and practice regularly. In this case, the result will not take long to arrive.
Tightening your stomach at home quickly (exercises) is possible provided you follow the basic rules. The key to successful training is strict adherence to recommendations, slowness and consistency of physical actions.
What should you do to tighten your stomach at home quickly? Exercise is the most effective method.
You should start training your body after muscle warm-up(jumping rope, running, gymnastics). During the performance of the strength complex, the abdominal muscles of the abdomen should be involved in the work and always remain in a tense state.
Pay attention! Burning sensations in the muscles should be regarded as a sign of technical faithful execution exercises.
Effective training includes several cycles with a gradual increase in tempo and load. This is the only way to tighten your stomach at home quickly with exercises.
Every movement should be accompanied by athletic breathing, where you exhale before making an effort, and inhale when relaxing.
The sequence of muscle pumping determines the effectiveness of gymnastics. First, attention is paid to the upper part of the abdominal region, then the lateral (oblique) muscles and finish with a load on lower press. Effective training includes several cycles with a gradual increase in tempo and load.
Exercises for tightening the upper abs
Important to know! Warm-up should precede the start of complex exercises. To quickly tighten your stomach at home without causing harm to yourself, start doing effective exercises follows after a basic warm-up.
A good workout for this part of the abs would be the following:
- lie on your back;
- put your hands under the back of your head or cross them over your chest;
- tone the press;
- monitor your breathing;
- lift and lower both legs without touching the floor surface.
This power complex can be modified if the legs are fixed on a hill. When exhaling, you should raise your body as high as possible, then while inhaling, lower it to level 0. The cycle should be 25-30 movements in 3 sets. It is recommended to bend your legs, ensuring your lower back is pressed to the floor.
A more difficult exercise is this:
- position – lying down;
- legs bent at the knee joints;
- feet and lumbar area are on the floor;
- lifting the body with alternately outstretched arms;
- fixation at the lifting point and return to the original position.
Training performed on the stomach, facing the floor, helps to stretch the muscles of all areas of the abs well. The challenge is simultaneous raising legs and arms (straight), and then lowering them to their original position.
From this position (horizontal on the stomach) you can move to next lesson– “scissors”, accompanied by synchronous movements of the legs and arms.
Exercises to strengthen your lower abs
You can get the desired relief in the lower abdomen by creating a significant load on this part of the body.
“Bicycle” copes with this task perfectly. Back on the floor, head in hands, raise bent legs and begin to move them in a circle, imitating riding a bicycle.
Gymnastics that involve straight leg raises are effective. The whole secret is that the limbs cannot be completely lowered to the floor, thereby giving the body rest. The hands are behind the head, the back is pressed to the floor, and the two legs simultaneously rise and fall to a height of 50-20 cm from the floor.
Synchronized loads on all areas of the press are provided by the “Book” exercise. Lying down, pressing your lower back tightly to the floor, you should simultaneously direct outstretched legs and hands towards each other in such a way as to touch your knees with your forehead.
The movements are made without jerking, breathing correctly (exhale before lunging, and inhale before lowering to the floor).
Active movements “Scissors” on the back. Hands are placed on the back of the head or extended along the body. With straight legs at a height of 20 cm from the surface, they make synchronous movements that imitate the blade of scissors, moving the limbs behind each other. 
Exercises for obliques
To tighten your stomach at home quickly (exercises for oblique muscles), perform bending, rotation, and twisting.
You should start your classes with body rotations in different sides.
Then, take a stable position:
- place your hands on your belt;
- spread your legs shoulder-width apart;
- bring the abdominal muscles into a state of tension;
- make turns with the body in a cone-shaped pattern.
Movements should be confident, smooth and intense at the same time.
Side bends with the body are done from the original position of the previous training.
To perform crunches, you need to take a horizontal position:
- raise your legs to form a 90 degree angle;
- place your palms on the back of your head;
- alternately twist the body in the opposite direction from the tilt of the bent legs (torso to the left, bent legs to the right, and vice versa).
- the abdominal muscles are tense.
The muscles located on the sides of the abdomen are effectively pumped during exercise, with alternately bringing the opposite lower and upper limbs (knee-elbow) closer together. The lumbar region is fixed to the floor.
Exercises for the abs and thin waist
As a warm-up before the main workout for a wasp waist, perform the “Mill”. To do this, place your legs wider than your shoulders, tilt your body forward, and swing your arms left and right 20-30 times.
Actions must be confident, fairly smooth and intense. With each subsequent workout, the frequency of approaches and movements should be increased.
A universal training is the plank. The standard plank position is resting on your toes and elbows. Pull in the abdomen tightly and hold for 30-60 seconds. and more, then loosen.
When training with a hoop, you should take into account that the smaller the distance between the feet, the more load will be placed on the muscles.
The side plank provides a quality workout for the oblique abdominal muscles. You should lean on your outstretched arm, and keep your body in a state of tone with tense muscles. Periodically one hand replaces the other.
Hula hoop exercises will help you tighten your stomach at home quickly. This is a weighted hoop equipped with massage balls and spikes.
When training with a hoop, you should take into account that the smaller the distance between the feet, the more load will be placed on the muscles. The training should take place against the backdrop of deep breathing and muscle tone belly.
Exercises for a tummy tuck after childbirth
After giving birth, a woman needs high-quality burpee training. You need to start the exercise from a standing position: squat deeply, do a plank on both outstretched arms (wait 30-60s); jump back to the previous position (squat) and jump to the vertical starting position. The whole complex must be performed confidently, smoothly and at a pace.
Jumping “Walk” - from the “start” position, make confident jumps on two legs simultaneously in different directions, forward and backward, each time returning to the original position.
The simplest physical exercise for the muscles is to slowly raise both straightened legs and lower them smoothly.
Exercises with additional equipment for 5 minutes will help you return to your former shape after childbirth.
| Equipment used at home for quick lift belly | ||||
| Hoop | Jump rope | Bench | Video clip | Dumbbells |
| For elaboration abdominal muscles, improving vestibular apparatus, coordination of movements and combustion subcutaneous fat at the waist. | To improve the physical fitness of not only the abs, but also the back, arms, legs, buttocks. | Universal simulator for strength training, increasing the effectiveness of exercises. | An ideal exercise machine for pumping up abdominal muscles. | Special equipment for enlargement loads. |
Exercises performed with a chair or on an abdominal bench
For bench and chair exercises:
- all abdominal muscles are tense;
- keep the neck straight;
- the chin is not pressed to the chest.
When performing exercises on a bench at home, in order to quickly tighten your stomach, you should avoid:
- jerky movements;
- hand pull-ups by the neck;
- lifting the lower back off the bench;
- arching of the back when moving the body forward;
- lie on your feet with a full forward bend.
Lying on a bench, throwing your feet over the support, slightly bending your knees, placing your hands behind your head, begin to cyclically lift your torso. The meaning of the action is to achieve a right angle between the legs and the raised torso.
At the peak of the rise, fixation occurs, then inhalation and return to the starting position. Start by exhaling and finish by inhaling. When training with an inclined bench, there is no need to return to the original position, leaving a 10cm distance between the body and the surface of the machine.
Exercises for tummy tuck with dumbbells
Additional use of dumbbells is aimed at improving the tone of the entire body, where a significant group of muscles is involved.
Most abdominal training can also be complicated with dumbbells. For beginners when training with dumbbells, it is recommended to dose the duration of training.
- The arms are placed heavily on the chest in a crossed manner.
- The feet are placed behind the stop.
Lying on your back, place dumbbells on your outstretched legs in the area of your feet, and lift them to a height of 25-35 cm, wait for a while and lower them without touching the floor. Allows you to fix your hands on a support (edge of a sofa, bed, etc.).
Turning over from the previous position onto your stomach, press it between your feet. sports equipment, and bend their legs back, trying to touch the buttocks. Even ordinary torso tilts from a vertical position in different directions with dumbbells in your hands will strengthen the lumbar and lateral muscles press.
Ab roller exercises
An effective simulator for physical exercise is a roller. Working with this gymnastic device, you strengthen the muscles of the abdominal cavity, arms and back.
Trainers assure that effective exercises with a roller will quickly help you tighten your stomach at home only if you follow the basic rules: movements must be smooth, the technique of movements must be accurately performed, there are no contraindications(injuries, pain syndrome).
For the task with the roller, you need to kneel and hold the roller in outstretched arms. The simulator should be gradually rolled away from you along the floor as much as possible, and then returned to the starting position. The frequency of manipulations should gradually increase.
Body position – vertical, legs wide apart, take the roller in your hands. You need to lean forward and lower the roller to the floor, and move it left and right (without lifting your feet from the floor). This is how the oblique abdominal muscles are worked out perfectly. For training upper press It is recommended to move the roller back and forth.
Sitting and spreading your straight legs to the sides, take them in your hands gymnastic roller. Smooth movements roll the roller away from you. Avoid touching the body to the floor surface. Slowly take the initial position.
Vacuum exercise for a quick tummy tuck at home
To do the exercise, you need to lie on your back and pull your stomach in as far as possible, tensing your abs. There should be a feeling that your stomach has reached your spine. The “vacuum” action must be carried out while inhaling.
At this point, you need to hold your breath, keeping the abdominal muscles in good shape, and then, without relaxing the abs, exhale slowly, and “fix” the muscles again.
You can achieve the appearance of abs on your stomach only after losing weight and being active. physical training.
The cyclical training consists of 10 exercises of 3 approaches. In a week you need to start training 5 times. The starting position for performing “Vacuum” can be a traditional vertical position or a sitting position. The success of “Vacuum” will depend only on compliance with the execution technique.
Important to remember! The final stage Physical activity should include a cool-down (muscle stretching routine).
How to enhance the effect of tummy tuck exercises
To get the desired result - to tighten your stomach at home quickly - effective exercises should be part of a set of measures to improve your figure. Physical activities must be combined with healthy eating and way of life.
Confidence in your abilities, the presence of a powerful motivator and regularity of classes will provide the desired physical fitness and a toned stomach.
You can achieve the appearance of abs on your stomach only after losing weight and active physical training. If during classes you show pity for yourself, do not maintain the schedule, technique and cyclicity of exercises, then the expected result may not be obtained.
How to quickly get rid of belly fat at home: effective exercises in this video:
How to quickly tighten your stomach, see here:
Now let's talk about best ways how to strengthen your abdominal muscles. A strong belly with contoured muscles is the dream of many women and men. This is the calling card of people who care about their appearance and are not afraid strong exercises. Although exercise is very important, an appropriate diet is necessary. It will remove the layer of fat, which will make the muscles visible.
Time to train
Once an appropriate healthy and balanced diet program has been established, it is time to start exercising. Each abdominal muscle workout should be preceded by a warm-up that will prepare the muscles for work. It's worth doing a few physical exercise, such as hip rotation, torso rotation, jumping, bending, jumping rope. Must be carried out aerobic exercise, which will help raise the temperature in the muscles.
Abdominal muscle training can be a separate block, but it will be much better when you combine it with running or cycling. Big advantage such training is the possibility of carrying it out without large quantity equipment. To start, use a simple exercise mat. Over time, you can build weight-bearing exercise machines that will produce even better results.
Abdominal muscle training is quite a complex procedure and should not be done every day. After easy workout intensity is worth taking a 2-day break. At this time it’s worth working on another batch muscle mass. Regeneration time is very important, it helps keep muscles in shape and does not lead to overtraining.
How to prepare for training
A tracksuit is the basics. It is more convenient to perform exercises in leggings, shorts and a T-shirt made of appropriate material. To get started, a mat and a list of exercises are enough. Over time you can start to practice additional loads. It is worth introducing new elements into training, then they will be more effective. The main load is dumbbells, which are well suited for other workouts.
Good idea - gymnastic ball , which is an ideal equipment for abdominal muscle training, squatting, bending and other exercises. It's good to have a hula hoop and exercise circle on hand. The latter device strengthens the muscles of the abdomen, arms, back and chest. It also improves physical fitness.
A few simple exercises
Repeat the exercise in two sets of 25-30 times. Over time, add others, replacing them with weight-bearing exercises. Variety in training is important. This is very simple exercises, and you can safely perform them at home.
1. Lie on a mat, bend your knees and place your feet parallel to each other. Interlace your hands behind your head. Exhale, raise your shoulders and chest. The head is always in continuation of the spine.
2. Lie on the mat, lift your legs up, bend your knees at right angles and interlace your legs. Interlace your hands behind your head. Raise your shoulders off the mat. Just like in the previous exercise, watch the zone cervical spine spine.
3. Lie on your back, raise your legs to a 90-degree angle and bend your knees slightly. Lift your head and torso up, extending your arms towards your legs, and then return to the supine position. The legs remain at the top throughout the exercise.
4. Exercise to develop oblique muscles. Lie on your back, bend your knees and place your feet on the mat. Interlace your hands behind your head. Lifting your shoulders off the floor, rotate your torso, first to the right and then to the left.
5. Take a lying position. Your arms should be in line with your shoulders and your body should form a straight line. It is necessary to pull one by one bent leg to the chest. Perform the movements slowly and precisely to feel the work of your abdominal muscles. When training the abdominal muscles, control is very important. lumbar region spine. If you feel pain, stop exercising.
We described simple ways how can you strengthen your abdominal muscles without special effort. The main thing is not to expect a quick effect, you need to do it systematically, and for several months.
Today we are happy to share with you another express workout that will help you get rid of your belly fat in the shortest possible time. Just 2 weeks regular classes- and you will notice the first positive results!
Exercises for muscle development abdominals It is advisable to perform it at least every other day and at the same time follow a minimal diet.
And soon you will be able to show off your beautiful belly!
Exercises to strengthen the abdominal muscles
Entry level
Butterfly press
Lie on your back, bend your knees and spread your legs apart, keep your feet together and your hands behind your head. Without bending your back, raise your body a little and stay in this position for a couple of seconds. Lower yourself to the starting position. Repeat the exercise 10 times.
Exercise for oblique abdominal muscles
Lie on your back, bend your knees, arms along the floor. Raise your body a little and stretch forward with your left hand, then with your right. The head and neck should remain in line, and the lower back should be pressed to the floor. Repeat 15 times on each side.
Plank
In this set of exercises, do the plank like this: 10 approaches for 3 seconds.
Intermediate level
Let's reach for our socks!
Lie on your back, raise your legs and reach your toes with your hands. At the same time, do not bend your back and legs. You do 2 sets of 15 reps.
Bike
In a lying position, slightly raise your body, hands behind your head, back straight. Touch your elbow right hand knee of the left leg, and vice versa. Repeat the exercise in each direction 15 times. Do 2 approaches.
Advanced level
Knees up
For this exercise you need to hold on tightly to the backs of the chairs. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly raise your knees up. Do 3 sets of 10 reps.
Legs on the sides
Lie on your back, arms to the sides, legs up. Without lifting your body from the floor, lower your straight legs into right side, and then to the left. Do 2 sets of 15 times in each direction.
Ball exercise
In this position, as shown in the picture, begin to do the following: keeping your back straight, lift your legs a few centimeters in turn. There are 2 trips 15 times each.
Start simple and move up to a more complex level to the best of your ability. You will definitely succeed!
A set of abdominal exercises may also appeal to your friends!
