Effective exercises for slimming belly at home

Alas, the stomach is a problem zone of so many people. And you want to put on a short topic, revealing a perfectly flat press ... But to find such a miracle you'll have to try. You can, of course, go to the gym, but home exercises for weight loss belly are equally effective.

First of all, it is necessary to remember the following: the main thing is persistence and systematic. If you do it a couple of times a week, there will not be any sense. The press can and should be shaken every day, it is better not even one, but a couple of times. Equally important is the accuracy of the exercises. It is better to do less, but right, the more, but anyhow. As soon as it becomes easier to do it, increase the number of approaches and repetitions, and so constantly, without stopping at what has been achieved.

So, exercises for losing weight belly. At home, doing all the movements, try to follow the Pilates principle - constantly draw in your belly, do not dissolve it and do not let your muscles relax. And in the prone position, in any case, do not bend the lower back - it should be tightly pressed to the floor. Training should start with a traditional cardio-workout. These can be dances, easy jumps with a rope or without, running on the spot or 15 minutes rotating the hoop. Then proceed to the main exercises. We make a circle from them, rest a little and repeat everything anew. Such approaches need to be done at least three (preferably four or more). The training ends with a hitch (the same cardio load, for example, 10 minutes of the hoop) and stretching.

All exercises for weight loss of the abdomen (at home) can be divided into three groups: lifting the upper part of the trunk, raising the lower part and combining the first and second.

We begin with the classical twisting: lying on the floor, we train straight muscles. We lay down on the back, we press the lower back, legs bend at the knees, hands behind the head, elbows do not reach the ceiling. We tear off the head and the shoulder blades, without straining our neck, we return to the starting position. The question of breathing is solved as follows: it is usually recommended to inhale for relaxation, exhale for stress. Some instructors advise doing the opposite. So it's better for everyone to choose the most convenient option for themselves. Exercise is done at least 15 times.

The so-called imaginary twisting: the original position is the same, but now, lifting the shoulders and head, we raise the pelvis. At the exhalation, lower it. The number of approaches is the same.

We train the oblique abdominal muscles: the initial position on the back, the foot of the right foot is thrown on the left knee and lifts the shoulder, stretching the elbow of the left hand to the right knee. We do 15 times, change our legs and stretch ourselves with the right elbow to the left knee.

Lifting the body: from the initial position, lift the body, we reach for the knees. On exhalation we go down. This exercise for weight loss of the abdomen at home can be upgraded as desired. Hands can be folded on the chest or stretched forward - this is for those who can not rise, throwing them by the head. Legs can be bent at the knees or straightened and pressed to the floor. Remember: the slower you go up and down, the greater the effect. To go down to the floor you need to slowly, each vertebrae in turn feeling the support.

Raising the legs: this movement can also be changed and complicated. The easiest option is to lift straight legs to the right angle from the supine position. The loin is pressed to the floor! The variant of this exercise is a bicycle, when in turn one or both legs or scissors rise, bending, when the legs remain straight and simply rise and fall in turn. A more complex, but much more effective option is to lift not only the legs, but also the pelvis, touching the floor socks behind the head. The hands can be behind the head, stretched along the body or stretched out behind the head.

And finally, the most fun: exercises for losing weight in the abdomen at home, consisting of a combination of different approaches. The first - from the starting position (lying on the floor, hands behind the head, legs bent, loin pressed), lift both shoulders and legs, that is, stretch your knees to the head. Neck try not to strain, all the work is done by the muscles of the press. A variation of this exercise is to raise your straightened legs to the right angle from the starting position, and then lower them as far down as possible, and keep it that way, without bending your knees. Now (without lowering your legs!) Lift your head and shoulders, stretch your arms along the body and make small swings up and down with them, without ceasing to breathe evenly. Do this with your hands 100 times.

For a change, you can perform exercises for losing weight while standing. These are the slopes in different directions, forward and backward, as well as the so-called "springs". The most effective of them: slightly bend the knees, the right hand is raised above the head, the left arm is bent at the elbow. Lean to the left, stretching the right hand to the side, the left just slightly touches the right side. And now make a spring - with a small amplitude, just rise up and again drop to the limit sideways, 50 times. Of course, the more, the better, but it will come gradually, with training. When there is no strength to endure the pain in the side, straighten out, change hands and lean in the other direction.

Stretching for the abdominal muscles is a classic cat, a bridge, as well as tilts to the right and left. You can not forget about it in any case, because it reduces pain after training, and also makes the muscles more elastic. In general, exercises for losing weight in the abdomen at home will bring a quick and tangible effect, you only need to practice and do not throw lessons.