If you aspire to the ideal figure, it is a definite plus. In our previous articles we have already told you about how to make a flat stomach and how to pump up the press. This article we wish to supplement our previous publications telling you about exercises for slimming the abdomen. In this article, we will offer you a set of exercises for slimming the abdomen, as well as give advice on how to perform these exercises to be effective.
What to do to be effective exercises
So, before you start to speak directly about slimming stomach exercises, you need to tell us how to approach this issue. Performing exercises does not guarantee the result, if you perform them correctly, this is equivalent to the same as trying to enter the locked door.
Terms of the effectiveness of slimming stomach exercises
Rule number 1
The first thing you need to know, which is why you have the stomach fullness, because any exercise will not bring the desired effect has not been established if the reason for the completeness or the same effect will be achieved very quickly lost.
The reason for fullness can become an unhealthy diet, a sedentary lifestyle, pregnancy and childbirth, the weakening of the abdominal muscles, etc. Therefore, try to determine what effect on your figure. If this is the wrong food, then set the correct, or else exclude from food only those foods that cause you complete.
Physical inactivity and sedentary lifestyle does not allow calories to burn, so try all the same to move more.The fullness of the abdomen is often the consequence of pregnancy and childbirth, but usually a few months after giving birth, your body needs to acquire the usual form itself, if this does not happen – that help them exercise.
Weakened abdominal muscles also affect the completeness in the art, as they do not prevent the formation of the subcutaneous fat layer.
Conclusion: try to establish the cause and eliminate it.
Rule number 2
Second rule, which is very often neglected girls, when weight loss in the abdominal area using the so-called local exercise, and this is wrong.
A few years ago, American scientists conducted an experiment and an example have shown that intense exercise aimed at the muscles of the abdomen, will not bring the desired effect without the common exercises of the whole body.
A case all that are in the abdominal muscles which relate to the whole body and muscle are not local. Therefore, to achieve the desired result, you need to maintain muscle tone throughout the body. As evidenced by the results of research, the right half-hour fitness can help “burn” up to 20 grams of fat per workout and exercises aimed exclusively on the abdominal muscles – not more than 2 grams of fat.
Even the usual walk around the city will give a greater effect than the inflation of the press, as if walking involves all the muscles of our body.
Conclusion: slimming abdomen using a set of exercises for the whole body, of course, with an emphasis on the stomach.
Rule number 3
Well, the last rule. Do not expect quick results immediately, as the first “burn” fat, which is located between the abdominal organs, and only then subcutaneous. The first results you will notice after a few months of constant and regular workouts.
Conclusion: The patience and faith in themselves – can help you achieve the desired results.
How to exercise belly slimming
The best time to perform the exercise this morning, but few falls possible, so all the exercises we carry on the evening. It is recommended for 3 workouts per week, the duration of which shall not be less than half an hour. In this case, it is unnecessary to achieve maximum effect and the rapid increase the amount and duration of employment, it makes no sense.
It is important and proper nutrition before and after training. This is the question most often causes a lot of disputes among girls. Last meal before exercise is carried out 2 hours before exercise, it should be a light carbohydrate meal.
During training, every 10 minutes, take a couple of sips of water. After a workout itself, you can drink a small amount of water in order to make up for lost her balance. Food intake after exercise is carried out only after an hour, preferably fruit salad or a fruit.
After the exercise is required to take a hot shower or bath.
Complex belly slimming exercises
Home exercises should be performed with a little warm-up, to warm up the muscles. The duration of the warm-up should be approximately 5 minutes. After warm-up perform a common set of exercises for the legs, back, torso, RUG, shoulders and head. Then go directly to the exercises for belly slimming. Between exercises to do a little break for a couple of minutes.
Exercise for the upper part of the stomach
in a prone position, lie flat, bend your legs at the knees, feet shoulder width apart, hands behind head, elbows are straight. Now, raise only the area of the shoulders and shoulder blades, trying to climb as high as possible off the floor. At the same time the waist must remain fixed. Exercise perform 10-20 times for 3 sets.
Exercise for a press
in a prone position bend your knees, hands behind his head in the lock, then we raise the torso, keeping feet on the floor and go down to the starting position. Exercise perform 10-20 times for 3 sets.
Exercise for the abdominal muscles
in the supine position with feet together and knees bent, hands behind his head in a castle. To perform the exercise at the same time we raise the torso and legs, trying to touch his head knees, and then return to starting position. During the exercise the maximum strain your abdominal muscles. Perform 10-20 repetitions for 3 sets.
Exercise for the lower abdomen
in the supine position straighten the legs, arms along the body. Then lift the legs at an angle of 45 degrees and crossed them, first the right foot on top, then the left, and then alternate legs. Perform each exercise for 2-5 minutes.
Exercise to strengthen the muscles of the abdomen
in the supine position, legs straight, hands behind his head. Exercise is raising the legs bent at the knee, which form a right angle. At the same time the head, torso and arms remain motionless. Exercise perform 10-15 times for 3 sets.
Breathing exercises for belly slimming
If you are too lazy to do physical exercise, that is another way to lose weight belly with exercise, but it is certainly not as effective as physical exercise, but nevertheless, the positive effect will. Perhaps you’ve heard of breathing exercises for the abdomen. To perform breathing exercises you unnecessary to apply special exercise. Perform these exercises 2 times a day.
in the prone position bend your knees, put one hand on his chest and the other on his stomach. At the draw in a breath as possible a stomach, while enhancing the breasts, stay in the maximum position, and exhale slowly.
The second variant of this exercise – in a sitting position. Sit comfortably in a chair, leaned back and put his feet together. Next We perform all that, as described in the first embodiment of the exercise.
Exercise should be 50 repetitions for one set of exercises. It reduces hunger and helps to strengthen the muscles in the abdominal area.
This exercise perform sitting, bending one leg under the other, in the pose of the Buddha. At the level of the belly hold his hand, and brush up in the same way we place on her right. The back should be completely smooth, and his eyes closed.
Concentrating on breathing slowly and deeply breathe 5 minutes. Then, the next 5 minutes, breathe calmly and try about anything not to think. And then, for 10 minutes, return to normal breathing, not thinking about it, and clear the mind.
Exercise helps relieve fatigue and helps to regulate the body’s metabolism.
Feet at hip width apart, arms at his sides. On the nose, take a deep breath, slowly rising on tiptoes, while raising his hands up, locking in the highest position, and exhale slowly lower down. It is very important when performing exercises during inspiration to draw a stomach and feel like a tight chord.
Never forget about The Effectiveness of the Diet for Weight Loss