Flat stomach exercises at home. The most effective exercises for losing weight on the stomach and sides at home without exercise equipment. Effective abdominal exercises - Video

Not all women have the opportunity to go to the gym. Some people can’t leave home with their children, others simply don’t have time, the reasons can be very different. However, everyone wants to look beautiful and fit, especially to have a thin and slender waist. In this case, you should perform exercises to flat stomach. The most effective ones at home are crunches, clamshells, lying leg raises, planks and vacuums. How to do these exercises correctly to get maximum benefit from them?

Strengthening the abdominal muscles and making the stomach firmer and firmer can be achieved through effective exercises, but the fat in our body cannot be reduced in certain areas. Therefore, you must understand that in order to get a flat stomach, training alone cannot achieve the desired result.

If you eat more calories than you consume, and after exercise you grab a sweet bun and gobble up fries, then the whole result will be hidden under a decent layer of fat. It is important to combine a set of exercises for a flat stomach at home with.

The press can be pumped daily. But if you feel severe muscle pain after your last workout, then it is better to give your body time to recover and postpone the workout. The best option is to train your abs 4 times a week for 30 minutes.
Exercises for a flat stomach and smaller waist can be done at the beginning or end of a regular strength training routine. However, if the abs are your problem area, then it is better to dedicate a separate session for this.
You should not exercise on an empty stomach, but it is not recommended to exercise immediately after eating. It is better to wait 2-3 hours after a full meal. However, it shows the greatest effectiveness when performed in the morning on an empty stomach.
Exercises should be done at a vigorous pace until you feel a burning sensation in the area being worked, and at the end of the workout you should feel pleasantly tired. It is better to do a hard workout several times a week than to do half-hearted exercise every day.

List of the most effective exercises for a flat stomach

Crunches

The most popular home exercise. Its advantage is that it is easy to perform; twisting can be done by both beginners and experienced trainees. Starting position: lie on the floor, if it’s hard, it’s better to spread a small mat, bend your legs at the knees, your heels and lower back are pressed to the floor, your arms can be crossed on your chest or held just above your ears. Start twisting your upper torso towards your legs.

It is important to rise with a twisted rather than straight body. Ab crunches are performed in various variations, when the body is fully straightened, or simply by raising the head and shoulders. In this case, the legs remain motionless throughout the exercise.

You can also prop your feet up on a straight, elevated surface, such as a sofa. This option is lightweight, but no less effective. When performing crunches, try not to lower your head and neck to the surface; keep them slightly elevated so as not to relieve the load.

Crunches are great for removing belly fat. They should be placed at the beginning of the complex and the emphasis in training should be on it.

Cot

Intense and effective exercise for the waist. Lie on a flat surface, place your hands on the floor and slightly bend them at the elbows, your legs are also slightly bent and raised. As you inhale, begin to pull your legs towards your body, and maintain balance with your hands, then return to the original position and immediately, without rest, pull your body towards your legs again. The name of the exercise is so unusual because the movement resembles closing a book. To complicate the task, you can stretch your arms out in front of you.

Raising legs from a lying position

It is also one of the most effective exercises. Lie down on a gymnastics mat, extend your arms and place them palms down. Bend your legs and, as you exhale, pull them towards your chest, that is, your knees at the highest point should be approximately in the same vertical plane with your chest. Take a short break and return to the original position. This exercise focuses on working the lower abs.

Another exercise to remove belly fat. not only helps to get rid of fat deposits, but also effectively loads the entire body. Lean on the floor, standing on bent elbows and toes, legs and body should form a straight line, eyes and head directed downward, do not raise your neck. Stay in this position for as long as possible, and tense your abs while doing it. Beginners can start with 20 seconds and, as their training progresses, increase the time in the plank to a minute.

Will help you find beautiful tummy, make your waist more toned, get rid of bloating and bulging abs. By doing it regularly, you will learn to always keep your waist pulled in and neat, which will visually reduce its size. It is recommended to do the vacuum on an empty stomach in the morning or before going to bed.

Exhale deeply, emptying your lungs of air, and draw in your stomach as much as possible. When performed correctly, it should feel as if your stomach is stuck to your spine. Hold this position for 10-20 seconds, inhale and relax, then repeat. The vacuum can be done standing, sitting on a chair, lying down or on all fours, as you prefer. Beginners are advised to start in a prone position. While holding your breath, you can take small breaths, thereby increasing the vacuum time.

Workout program for a belly of steel at home

These are the most effective abdominal exercises. Do them regularly, eat right, and soon you will be able to wear revealing clothes without the slightest embarrassment.

Details Updated: 05/09/2019 19:10 Published: 06/08/2013 16:20

Anastasia Listopadova

Effective exercises for the press - Video

It is difficult to achieve a perfect figure, especially in such a “difficult” area as the stomach and waist. Maintaining weight, maintaining a thin waist, and a flat stomach at the age of 40+ becomes a real problem. But nothing is impossible. Effective exercises proposed by experienced fitness instructor Gay Gasper are guaranteed to allow get a thin waist and flat stomach.

The Gay Gasper complex includes special exercises for the rectus and oblique abdominal muscles and back muscles. All exercises are carefully selected and arranged in a certain sequence to achieve maximum results in the shortest possible time.

Complex for a flat stomach contains 10 effective exercises basic level, which is quite possible even for the unprepared. Gay Gasper called it that - the “Abdominal Press for Dummies” complex.

For each exercise, we also offer a more complicated modification for an advanced level or, conversely, a lighter version if at the first stage it is difficult to cope even with the basic level.

You don't need any special equipment or equipment, just a mat. Therefore, the Gay Gasper flat belly complex is ideal for practicing at home.

Gay Gasper recommends combining abdominal exercises with aerobics and a balanced diet, because Abdominal exercises alone are not enough for a flat stomach. Burn fat is impossible only in one specific area, so without aerobic exercise and a balanced diet you will not get a flat stomach, and even a pumped abdominal press will hide a layer of subcutaneous fat.

By following these recommendations, in 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy. Yes, unfortunately, this process is not quick. But you can see the first motivating results in two weeks if you practice every other day.

Basic set of exercises for a flat stomach

Warm-up

Before working out the abdominal muscles, be sure to warm up for 4-5 minutes (swings and punches, kicks, body turns, bending), warm up and stretch the muscles to avoid injury.

The basis of all exercises for a flat stomach and waist- classic crunches, so, first of all, you need to learn how to perform them correctly.

1. Simple twist

Starting position: Lying on your back, legs pulled up, hands behind your head, slightly tighten your abs, pulling your ribs towards your hips.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, hold for two counts, and lower to the starting position.

Try not to pull your elbows forward, do not lower your chin, and do not strain your buttocks during the exercise. Inhale at the bottom, exhale at the top, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.

2. Leg raise

This exercise works through lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, arms to the sides.

Tighten your abs, slowly lift your hips off the floor 2-3 cm without changing the angle of your legs, hold for two counts, and slowly return to the starting position. Inhale at the bottom, exhale at the top, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times. Make sure your back remains pressed to the floor during the exercise.

3. Twisting and lifting legs

Combines the first two exercises, works with upper and lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, hands behind your head.

Tighten your abs, simultaneously pull your chest and knees towards each other. Lifting your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times.

Breathe evenly. Exhale during the greatest tension.

4. Side twist

This exercise works the oblique abdominal muscles.

Starting position: Lying on your back, feet on the floor shoulder-width apart, hips apart, hands behind your head. Alternately perform a twist by reaching your shoulder toward the opposite knee, keeping your elbow at shoulder level. The other elbow remains on the floor to maintain balance. Lower yourself down and twist to the other side. Do 10 crunches without pausing. The tempo of the exercise is two counts up, two counts down. Try not to lift your pelvis off the floor.

Stretch your obliques, relax, breathe, and do 10 crunches again.

5. Lunge Crunch

Starting position: Lying on your back, legs pulled up to the pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, squeezing your abs, tuck one knee into your chest, then extend your leg completely. Do 10 repetitions with one leg, then do a similar exercise with the other.

Stretch your abs, relax, breathe, and do a second set of 10 lunge crunches on each leg.

6. Bicycle

The “Bicycle” exercise, familiar to everyone from school physical education lessons, will help remove excess from the sides.

Starting position: Lying on your back, raise your legs, keep your heels close to your pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, and stretch the opposite shoulder towards the knee of the bent leg. Then, without pausing, do the same on the other side. Those. imitation of cycling. Pay attention to speed, movements should not be fast. Repeat 10 times. Stretch, rest and do another set.

7. Toe wiggle

A simple exercise that gives a serious load to the abs.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at pelvic level, hands behind your head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return your leg back. Then touch the floor with your other toe.

Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders. Try not to lift your back off the floor.

Stretch, rest and do another set.

8. Circular rotations

Exercise good works the entire abs.

Starting position: Lying on your back, place your feet on the floor, hands behind your head.

Slightly contract your abs, pulling your ribs toward your hips. Tightening your abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then 5 times in the other direction.

Breathe correctly: exhale at the top, inhale at the bottom. Make sure that your pelvis does not lift off the floor. Stretch, rest and do another set.

9. Backbend with bent knees

In the fight against belly fat, it is also important to train your back muscles. This is an exercise at the same time pumps up the abdominal and back muscles.

Starting position: Get on your knees, place your elbows on the floor. You can put a soft towel under your elbows. Place your feet on your toes.

Tightening your muscles, lift your knees off the floor, hold for three counts, and return to the starting position. Repeat 10 times. Bend your knees, reach forward, rest, and do another set. Try to keep your back straight during the exercise.

10. Raising the legs from the supporting position

Raise one straight leg to hip height, lock it for two counts, and return to the starting position. Then lift your other leg. Repeat the exercise 10 times for each leg. Breathe correctly: exhale as you lift your legs. Try to keep your body straight without arching your back.

Bend your knees, sit on your heels, reach forward, relax, breathe deeply, and perform a second set of 10 raises for each leg.

Hitch

Don't skip this step, it's important point workout.

Traditional stretching of the abdominal, leg, back muscles (bending, stretching) 4-5 minutes.

Video of the best exercises for a flat stomach

Look online video of exercises for a flat stomach Gay Gasper

You can download the video of a set of exercises for the stomach and waist Gay Gasper

Important

If you have read to the end, it means you are already working or want to start working on the problem of your stomach and waist, so let’s repeat it again: It is important to follow a diet and combine pumping the press with aerobic exercise, this could be aerobics, dancing, jumping or just walking at a brisk pace. Then your work will not be in vain, fat will disappear from the abdomen, the waist will become thin, and the stomach will be toned and flat.

Important! Perform crunches correctly and safely

Twisting. Do it correctly and safely!

There's a lot of Gay Gasper in training twisting exercises, so let’s pay a little attention to this most effective exercise for the abs. It is very important to do them CORRECTLY and SAFELY!

Why crunches are so effective for your abs

Crunching exercises are a universal exercise. to form a beautiful, flat stomach. Crunches are the only exercise that fully works all the abdominal muscles.

Twisting. What muscles work

Abdominal Press formed by the rectus and oblique abdominal muscles. When performing twisting exercises, the entire abs receive both static and dynamic load at once, because you have to simultaneously hold the body in a fixed position and perform twisting, during which the muscles either contract or stretch.

Moreover, crunches can effectively tone the entire rectus abdominis muscle, although its structure is very heterogeneous: powerful and thick at the top, and weak and thin at the bottom.

In addition, the lower back muscles are involved. They, as antagonist muscles, counteract the abdominal muscles.

Twisting. Basic technique

The task of the rectus and oblique abdominal muscles is to bend the body, i.e. bring the ribs closer to pelvic bones . Please note that it is the ribs that need to be brought closer, not the shoulders and chest, and specifically to the pelvic bones, not to the knees. Otherwise, it will not be the abs that will work, but other muscles.

How to do crunches correctly

Lie on your back, bend your knees, place your heels as close to your buttocks as possible. Place your hands behind your head or fold them across your chest.

As you exhale, begin to twist your body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Raise your spine smoothly, vertebra by vertebra, immediately twisting it forward, as if you want to curl up into a ball. Move smoothly, slowly, without jerking, without using your legs.

While inhaling, at the same pace as you twisted, also smoothly, vertebra by vertebra, turn your body: first place your shoulder blades on the floor, then your shoulders, then your head.

If the exercise is performed correctly, you will not be able to sit down, this feature will show that it is the abdominal muscles that work, and not some others.

Twisting. Basic mistakes

Fix legs, lying on a horizontal surface, clinging, for example, to a sofa or with the help of a partner. This position immediately transfers the load to other muscles. With the legs fixed, the abdominal muscles work only in a lying position on an inclined bench or a special exercise machine.
Do not coordinate movements with breathing. Remember, lifting the body always occurs while exhaling, and returning to the starting position while inhaling.
Lift your lower back off the floor. Lack of support under the lower back during twisting can lead to prolapse of intervertebral discs. Therefore, at the very beginning of the twist, try to press your lower back into the floor. If you can’t avoid arching your back, do exercises on a fitball or place a towel folded several times under your lower back.
Perform the exercise in jerks. Do not help yourself while performing the exercise by swinging your arms and legs. If you cannot lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from your ribs to your lower abdomen. It is important to tense the necessary muscles, and not to do the exercise at maximum amplitude.

Additional help - Galina Grossmann's sessions for weight loss

Additional help that will help you get organized and tune in to the fight against belly fat - energy sessions by Galina Grossmann, which activate the burning of excess fat and program on easy weight loss . And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that losing weight is real.

And indeed, if you adhere to the very reasonable and logical recommendations that Galina Grossmann gives: eat according to the clock, exclude flour, sweets, fried foods and other junk food, don't overeat at night and arrange once a week water day, then the result is guaranteed.

However, in order to independently withstand such regulations, serious motivation and strong will are required, which is what we usually lack. It is this missing element that Galina Grossmann gives us in her energy sessions. Grossmann also has a special session for losing weight even for a very large belly, but unfortunately, access to it is now limited by the author.

Additional Help - Japanese Exercise for Belly Fat

And if you trust physical exercise, then here is another effective exercise for reducing fat on the sides and belly from the inventive Japanese.

Additional motivation– by removing fat from your belly and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase your self-esteem and feel much lighter and more confident. Flat, beautiful tummies to you!

Do these exercises 10 minutes a day every day for two weeks and your stomach will become flat.

Birch

Birch improves the flexibility of the spine and strengthens the muscles of the upper body, and the back itself, helping to acquire a flat stomach and even posture.

Lay a blanket on the floor. Lie on your back so that your head is on the floor and your shoulder blades are at the very edge of the mat. Push through your legs, squeezing your lower abs to lift your body. As you exhale, lift both legs together, bringing them to a right angle with your torso. Toes point up. Breathe calmly. As you exhale, raise your legs higher by lifting your hips and back from the surface. Support your lower back with your palms.

Do 20-30 lifts.

Elbow-knee twist

Stand straight, feet shoulder-width apart. Keeping your body straight, lift your leg bent at the knee and reach for it with the elbow of your opposite hand. Raise your leg by working your abdominal muscles, not your back. The faster you do it, the more calories you will be able to burn.

Do this exercise 20 times.

Upper abs with obliques

In everyday life, the lateral press is almost not loaded, and the depth of its location does not allow you to work on it together with other muscle groups. Provided proper nutrition and proper load on the entire body, the “sides” disappear, folds are eliminated, and the lumbar region loses weight.

Lie on your left side, body straight, legs pressed to the floor, top hand behind your head, and bottom hand straight ahead. Raise your head and shoulders up, performing lateral twists (small amplitude, pause at the top point). Then lower yourself back.

Perform the exercise 10-15 times on each side.

Oblique lifts

This is a great abdominal exercise that mainly targets the rectus abdominis muscles.

Lie on your back. Place your hands behind your head, raise your legs and bend your knees slightly. The hips should be in a vertical position. Inhale and lift your shoulders off the floor, while moving your knees towards your head and twisting your torso. At the end of the movement, exhale.

Perform the exercise for 15-25 repetitions in 3-4 approaches.

Squats

Classic squats are especially effective in combating extra pounds. With their help you can improve the flow metabolic processes in the body, gradually causing all fat reserves to transform into muscle tissue. Squats also strengthen the muscles of the back, lower leg and abdominal muscles, as well as the internal and external muscles of the thighs.

Place your feet hip-width apart and squat until your thighs are parallel to the ground. Keep your back straight and look ahead without turning, head, neck and back in the same plane. Make sure your knees don't go past your toes. But don’t overexert yourself: when you get very tired and your pace slows down, calorie consumption slows down and the effectiveness of exercise decreases. It is important to breathe correctly - inhale on the descent, exhale on the ascent.

Perform the exercise 15 times in three approaches.

Plank

The plank exercise is the best thing that was invented for lazy, unathletic women who dream of a good figure. Just 5 minutes a day will give you a boost of energy. In a week the results will be noticeable.

First, fix your shoulders by pressing them as tightly as possible to your body and slightly pulling them towards your waist, bringing your chest forward. Then, squeezing your abs and buttocks, lift yourself off the ground, pulling your body into a line and pointing your tailbone back. Focus your weight on your toes and bent elbows. During the plank, you need to breathe so that your navel tends to touch the spine. This is if you want to get rid of your belly.

Perform the exercise by doing 4 sets of 10-30 seconds, gradually increasing the time.

Set yourself a goal and take small steps closer to achieving it every day. Also watch your diet: reduce your intake of carbohydrates and foods containing fats. Such foods promote the rapid formation of a layer of fat just under the skin.

Maintain your drinking regime. The body needs to consume 1.5-2 liters of plain water per day. Drinking 150-200 ml. water just half an hour before meals will help you say goodbye to 2 to 5 kg. excess weight.

Reading time: 29 minutes

Do you dream of losing weight in your belly, getting rid of your sides and reducing your waist? Start doing exercises for a flat stomach at home today! To train your abs, you will need minimal equipment and some free space in the room.

We are offering to you a selection of high-quality exercises for the abdominal muscles, which is guaranteed to help you tighten your abs and get rid of fat from the waist area.

Abdominal exercises: what is important to know

Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume less food than the body is able to spend on energy (that is, you eat within a calorie deficit). If you do not comply with dietary restrictions, then the fat layer will not decrease even with daily exercises on the abdominal muscles.

Therefore for effective weight loss Three factors are important in the abdominal area:

Calorie deficit and proper nutrition
Workouts to tone your abdominal muscles
Cardio training to burn fat

Rules for training for the abdomen at home:

If you want to achieve a flat stomach in a short time, then your workout should include cardio exercises to burn fat And exercises to tone the abdominal muscles. Therefore, the workout plan for a flat stomach can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes). The second part includes exercises for the abdomen on your back, standing, in a plank - at your discretion. It is advisable that the exercise program be as varied as possible.
The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to practice 2-3 times a week. Of course, you can train more often or less frequently depending on your goals and problem areas.
Before abdominal training, it is advisable to perform, after training - to perform.
If you want to lose belly fat faster, then it is always better to focus on cardio workouts. This is always more effective for burning fat than just doing abs. Be sure to check out ours.
To burn belly fat more effectively, it is also advisable to increase your daily activity: walk more, take regular walks, use transport less, choose active types of recreation on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For example, .
For some abdominal exercises, you may need dumbbells. If desired, they can be replaced with plastic bottles of water or sand. Among the useful fitness equipment for losing belly fat, also pay attention to the fitball and kettlebell.
Contrary to popular belief, training in cling films will not help you lose weight faster in the abdominal area. In addition, this practice puts a strain on the heart, while the film does not affect the reduction of fat at all.

If you want to work not only on your abdominal muscles, but on your entire body, then check out our other collections of effective exercises:

Top 50 most effective leg exercises at home
Top 20 arm exercises at home for women

Exercise plan for a flat stomach

Exercises can be chosen from those presented below. You can alternate exercises, swap them around or add new ones.

Cardio exercises(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work – 15 seconds rest, repeat the exercises in 3 circles, 1-2 minutes of rest between circles.
Standing exercises + back exercises or
Planks + exercises lying on your stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work – 20 seconds rest or 50 seconds work – 10 seconds rest. After every fourth or fifth exercise, you can take a short break.

Cardio exercises for the abdomen

Cardio exercises for the abdomen will help you burn more calories, speed up your metabolism, start fat burning processes and strengthen your abdominal muscles. It is better to perform cardio exercises in interval mode, for example, 30 seconds of intense work + 30 seconds of rest (or in Tabata mode), this will help make the workout much more effective.

If you have health contraindications, simply do the exercises without jumping or running, while trying to maintain a high speed. For example, instead of exercising simply pull your knees toward your chest in a plank position. The most important thing in cardio training is to maintain your heart rate in the fat-burning zone, and not to perform impact exercises.

8. Burpees (can be done without push-ups)

Exercises for abdominal muscles on the back

The most common exercises for a flat stomach are exercises lying on your back - variations of crunches, leg raises, pulling your knees to your chest, etc. The advantage of such exercises is that they help pump up the target abdominal muscles (rectus and obliques), which means making your stomach flat and toned. While performing the exercise on your back, your stomach should be tucked in and your back should be pressed to the floor. You cannot arch your back, lift your lower back off the floor or make jerking movements, otherwise there is a risk of injury. Try to pull your navel toward your spine and perform the exercises gently and thoughtfully.

Also note that these exercises for a flat stomach should be treated with extreme caution if you have spinal problems. Various variations of crunches put stress on the back and lower back, so such exercises for the abdomen can cause pain or discomfort in this area of the body. If you experience pain while performing abdominal exercises on your back, then it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (discussed below). After strengthening the muscle corset, you can return to these exercises.

2. Twisting with the foot touching the floor

5. Oblique twists to the leg

9. Bicycle with legs extended

Plank exercises for abdominal muscles

Exercises for abdominal muscles while standing

An excellent alternative to more traditional floor abdominal exercises are exercises that are performed in a standing position. When performing such exercises, there is less likelihood of incorrect back position, which means less risk of injury and exacerbation. To begin with, it is not necessary to perform exercises with dumbbells; you can start training without additional equipment.

Many girls want to have a flat, toned stomach. You can achieve the desired result even at home by regularly performing special exercises aimed at training the abdominal muscles. We’ll talk in more detail in the article about the anatomy of a woman’s muscular torso, what exercises are considered effective, how to perform them and with what regularity (training program).

The main mistake of beginners in losing weight is that they try to fully perform all the loads intended for already trained people. This cannot be done - you need to increase the intensity of exercise gradually, allowing the body to get used to the load.

Following the plan. To make progress, it is recommended to make a plan for future training before starting to work on yourself. The plan should be as convenient as possible so that it can be easily remembered, and most importantly, follow it without retreating.
Combination. Among other things, do not forget that training should be combined with proper nutrition. The effect of exercise will be achieved only in conjunction with dietary restrictions.

Warm up before training

An important rule for playing sports is to start your workout with a warm-up.

A simple warm-up includes the following steps:

Place your palms on your sides and spread your legs wider. Turn the body in different directions until it stops. Do 20 times.
Hands down, legs apart. Without lifting your feet from the floor, bend down so that your hands can reach the tips of your toes. Perform 15 times.
Extend your straightened arms in front of you. Alternately raise the right foot to the left palm, and the left foot to the right palm as high as possible. Repeat no more than 20 times.
Extend your arms, spread your legs. Without lifting your feet from the floor, squat as low as possible. Number of squats - 20.

On average, the warm-up lasts 15-20 minutes.

Bike

The first effective exercise for the abdominal muscles is “Bicycle”.

It is important that the part of the workout that requires a lying position is carried out on the floor (it is acceptable to practice on a special carpet).

Performance:

Lie on your back;
Place your hands behind your head (the elbow joints should be apart);
Bend your legs and raise them above the floor (10-15 cm);
Raise your shoulders above the floor, at the same time bend and straighten your legs, imitating movements like when riding a bicycle.

You need to do the bike 7-10 times, 2-3 approaches.

Plank

Exercises for a flat stomach at home almost always include a plank:

For beginners, one approach is enough. Every day you can gradually increase the time it takes to complete the plank. Many professional trainers advise placing a mirror in front of you when performing this exercise. With it you can monitor the correct position and straightness of your back.

Side plank

Performance:

One approach is enough for each side.

Plank with leg raises

The third variety of the famous exercise is the plank with leg raises:

Performing the exercise costs the same as a regular plank - 25-30 seconds.

Plank with leg and arm raise

This variation of the plank is more difficult than the previous ones, but it loads the abdominal muscles more effectively:

During the exercise, you should try to maintain balance and not lean to the sides. Do 2 sets of 20-30 seconds on each side.

Crunches

Crunches will also be useful in losing weight:

Do 15-20 times, 3 approaches.

Cot

Performance:

Perform 10-15 times, 2 approaches.

Vacuum

Abdominal exercises are not only strength training, but also breathing exercises. A flat stomach at home helps to create a vacuum.

Performance:

Lie on your back, arms along your body;
Bend your knees, inhale and exhale several times;
Inhale deeply, then exhale sharply, releasing all the air from the lungs and at the same time drawing in the stomach as much as possible;
Do not breathe for 12-15 seconds without moving;
Relax, breathe deeply.

Lunges with rotation

Rotation lunges are done from a standing position and are not as popular as planks or vacuums, but are quite effective.

Performance:

Stand up with your palms on your sides;
Without bending your back, lunge forward with your right leg so that your left knee touches the floor and your right leg is at a 90-degree angle;
Straighten up from the accepted position, do not bend your back;
Change legs (now lunge with your left), then perform the exercise, alternately lunging with your left and then with your right.

Lying leg raise

Lying leg raises are a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be both complex and simple, but they are all equally effective for the abs and more. For example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

Lie down, arms along the body;
Raise your legs so that your toes point towards the ceiling;
“Draw” large circles on the ceiling, first with your right foot, then with your left foot (from left to right, without lowering the other foot to the floor).

You need to do three approaches 10-15 times.

"Frog"

This element of training is called so because of the position in which it needs to be done: it is somewhat reminiscent of the structure of the paws of the animal of the same name.

Performance:

Lie on your back, bend your legs and put your feet together;
Lower your knees slightly, but without tension;
Place your hands behind your head;
Raise your torso, tighten your stomach as much as possible;
Stay in the accepted position for as long as possible;
Lower yourself down without lowering your head to the floor. Repeat 5-10 times, do 2 approaches.

Walking on hands from a lying position

Performance:

"Alligator"

The alligator exercise should be performed by clearing 10-20 meters of flat floor surface in front of you.

In addition, you will need something that will allow you to slide across the floor without friction (bag/towel).

Performance:

Wrap your feet in the selected towel/bag;
Take a lying position;
Using only your hands, “walk” to the end of the freed part of the floor (you just need to drag your torso along with you);
Having gone to the end, rest for 60 seconds and come back, then repeat the exercise one more time.

Birch

This exercise, familiar to many, strengthens the lower abdominal muscles. Before performing, trainers recommend stretching your neck.

Performance:

Lie on your back, place your hands under your buttocks;
Raise your legs straight;
Raise your pelvis above the floor, moving your legs as far as possible, try to keep your hands in their original position on the floor;
Hold for a couple of seconds, then lower to the floor.

You need to repeat the birch tree 5-10 times.

Cardio training

What are the benefits of cardio training?

Cardio training, unlike regular exercises, is aimed not only at strengthening muscles, but also at maintaining the tone of the cardiovascular system. Thanks to cardio training, a person’s blood circulation improves and the heart muscle strengthens. This type of exercise also keeps the heart and blood vessels in a healthy tone.

In addition, this sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to intensively burn fat, spending it on energy for exercise.

Important! People with hypertension should be careful about cardio training. They are not contraindicated for this disease, but hypertensive patients need to monitor their heart rate during training and avoid overexertion.

Types of Cardio Training

Cardio training includes several types of sports, so everyone can choose what is convenient for them:

Running/fast walking;
Exercises on a bicycle/exercise bike;
Exercises with a skipping rope;
Exercises on a treadmill;
Jumping training.

So, it is quite possible to do cardio training at home.

A set of exercises with a hoop

Hula hoop exercises are also good for a flat stomach:

Fitball exercises

Fitball (gymnastic ball) - another one effective remedy for training at home.

Exercises:

Holding the fitball in your outstretched arms, squat 10-30 times. In this case, the body should be positioned straight;
Hold the fitball between your legs (the middle of the ball should be at knee level), then squat with it, forming a right angle with your knees. Stay in this position for 20-30 seconds. Repeat 17 times;
Stand up and place the fitball on the floor behind you. Then lean your knee on it. Step forward with your other foot, also bending your knee. Try to straighten your leg on the ball. Do 5-10 times;
Place the ball in front of you, then take the position for a regular plank, but place your elbows not on the floor, but on the fitball. Hold in this position for 25 seconds;
Lie on the floor, hold the fitball with straight arms, and stretch out your legs. Slowly raise your legs and arms at the same time without releasing the ball. At the extreme point, “pass” the fitball from your hands and hold it between your ankles, then, holding the ball with your feet, lower to the floor. Repeat - 7-10 times.

Yoga for a flat stomach

Exercises for a flat stomach at home can be supplemented with yoga classes. Many experts recommend them as an effective fat burner.

Bhujanasana:

Paripurna Navasana:

Lie down with your arms along your body (back side down).
After inhaling, raise your legs straight.
After this, stretch your arms, trying to reach your toes with your fingertips.
Hold the pose at a 45-degree angle for 10-20 seconds, then lower to the floor, exhaling deeply.
Repeat 4-7 times.

Pavanamuktasana:

Dhanurasana:

Lying on your stomach, bend your knees.
Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
Bend over backwards.
Breathing evenly, lie there for 20-30 seconds.

Adho Mukha Svanasana:

Get on all fours, stretch your arms forward.
Inhale, then as you exhale, straighten your legs and raise your pelvis.
The head should be tilted down.
Stay in this position for 20-30 seconds, then straighten up, and after a while do it another 3-4 times.