What exercises should I do to clean my stomach?

A beautiful, flat stomach and waist are almost the most common desires of women who want to lose weight, because these parts of the body are responsible for the femininity of the figure. A couple of extra pounds in the buttock area can attract the attention of men, but you can not tell about excess fat in the waist area.

In this article, we will try to answer the popular question: "What exercises should I do to clean my stomach?"

But before this, consider an important point: the exercises alone for this zone are not a guarantee of losing weight. You can lose weight only in general, and to really achieve a beautiful waist, you need to approach the issue in a complex way and perform not only abdominal exercises, but those that contribute to the fastest weight loss of the whole body, and this is running, leg and buttock exercises. Of course, we can not do without braces in the area we need, because one of the reasons for the flabby sagging stomach is the low tone of the local muscles.

For how much you can remove the stomach?

It is impossible to uniquely answer this question - it all depends on the intensity of training and the degree of neglect of the abdomen. In any case, the account will go not on days, but, at least, for weeks, or even for months. Subject to the exercises every day, proper nutrition and high physical activity as a whole, the owner of a small but tummy-tummy will see the first noticeable results in two weeks. In addition, many women ask the question: "How can I quickly remove my stomach?" And have in mind: "How can you make the abdomen flat, as in such and such a model?" It is not always possible. Physiology is different for everyone, and for some girls it will still be slightly convex. In any case, if it is in good tone, elastic and taut, it will look very beautiful, even if not perfectly flat.

To remove the stomach, you need:

1. Strengthen the press. And the banal swing of the press will not be enough. It is necessary to work out all the abdominal muscles.

2. Do exercises that burn fat. If you do not pay attention to it, then you get an excellent press that simply will not be visible.

So, what exercises you need to do to clean the stomach

1. Stretching of the abdomen. It can be done lying down. Lie on the floor on your stomach, lean your arms straight on the floor, pull the body up, keeping your feet on the floor. Stretch the body up and slightly back.

2. Standing or sitting, holding hands in the lock from above or on the back of the head, perform the slope of the body. Watch your hips - they must stay still! Tilts can be carried forward, backward, to the sides, perform circular motions. This simple exercise allows and stretch the muscles, and strengthen them.

3. Lying on the floor with bent knees, raise and lower the pelvis one by one, and also fix it in the up position for a few seconds. Usually start at the expense of eight. This exercise strengthens not only the press, but also the buttocks.

4. Lifting the legs from the prone position and lifting the body by 90 degrees - this is perhaps the most famous management for strengthening the upper and lower muscles of the press. Be sure to include them in your weight loss program, but do not get too involved. The press can really be pumped, but at the same time, do not lose a gram of excess fat, and the stomach will remain the same convex as it was, only it will become very hard.

5. Exercises to strengthen the oblique muscles of the abdomen: lying on your back, bend your knees, and put your heels on the floor. Hands stretch next to the body, putting their palms up. Now, without lifting your heels, hips and one hand from the floor, put your hands together. Alternately, do the exercise on one side or the other.

This amount of strength training for weight loss belly is enough.

What exercises should I do to clean my stomach? - We take on belly dancing

It is not necessary to seriously study the belly dances, if your soul does not lie to this kind of art. But you can take many of the elements, because they perfectly contribute to the deep development of muscles, while providing stretching. It is this belly, like that of oriental dancers, that is considered the most sexual: it is not pumped, not too thin, but elastic and harmonious. So, a few exercises.

1. The starting position is standing. Stand steady, feel that your feet are as if stuck to the ground. Watch your back and neck, but do not pinch them. At the same time, the knees should be slightly relaxed and even slightly bent. Now pull in the belly, lifting the hips up (and not forward). Try to perform this movement, working solely with the abdominal muscles. Then push the hips down. The upper part of the trunk must remain stationary. If you do this exercise carefully, then enough will be even eight repetitions. Similarly, you can try to make the movement of the hips up and down the sides. Pay attention, the hips move in the plane up and down, but not in the sides. If you combine these movements, you will get a very beautiful rotation of the hips, which is called internal.

2. Turns to the sides. The starting position is almost the same: a stable position, a straight back, but it is better to straighten the knees. Do the twists with your hips. Note that the hips should move, and not the hips, as often happens in beginners.

3. Shaking. It will be difficult with unaccustomed, but any girl can learn them. Relax your knee, relax your hips as much as possible, your feet are firm, your back is straight, a dreamy look into the sky. Slowly (at first very slowly) move the hips to the sides. Gradually accelerate. If you started to do a quick shaking, and suddenly it's unclear why you stopped, then the relaxation was not enough and the speed is still too high for you. Shake as long as possible. Even if you stopped, take a breath-exhalation, sharply strain the abdominal muscles, then relax and continue shaking.

And finally, a very effective way to get a beautiful tummy is a hoop. How to twist it correctly to lose weight?

Remember, the wider the feet are, the easier it is to perform the exercise and the less it is effective. Try to twist the hoop, putting your feet together, and you will understand to what extent this simple exercise can be powerful. But such difficulties are not required: put your feet shoulder width apart or a little narrower. Twist the hoop for at least 15 minutes without interruption twice every day to get a really fast result. In any case, continuous torsion should last no less than ten minutes. The consumption of calories increases significantly after the first 20 minutes of training, so if time permits, you can twist the hoop and half an hour, and an hour - with a hoop it is impossible to overdo it, as it happens with power exercises. Of course, time depends on the type of hoop, if it is massage, then 15-20 minutes will seem a lot.

So, what kind of exercises should I do to clean my stomach? Minimum power, maximum aerobic, stretching exercises and flexibility. Excellent fit intense dance. And of course, you need to pay special attention to proper nutrition, because a piece of cake will be deposited first on the stomach, and "leave" from there in the last place.