A beautiful and fit figure is a priority goal for every girl. However, a visible result can only be achieved with a complex combination of diet and effective training. A flat stomach is the result of hard work on yourself, because you need to exercise regularly and adhere to a strict regimen. If you are tired of the typical ways of pumping the press, then you can diversify your workouts with very unusual types of exercises. This will shock your muscles and make them work in a new way. The advantage of this complex is that it is perfect for practicing at home and absolutely does not require any equipment.
General principles of weight loss
As you know, some exercises for a flat stomach and waist will not be enough. After all, you need not only to strengthen the muscles, but also to get rid of excess fat under the skin. Therefore, it is so important to establish a daily regimen and adhere to the general principles of losing weight:
- Combine strength training and cardio. Pay due attention to both types of load.
- It is important not only to create a calorie deficit, but also to increase the intake of protein in the body. So, you need to work on your diet.
- Do not forget about the drinking regimen, lack of water blocks fat burning.
- Quality sleep is the basis of metabolism. It is impossible to be in a state of lack of sleep and lose weight - at the same time.
Alternative to Standard Twists: Hundred Exercise
If you are tired of simple twisting, you can pump the rectus abdominis muscle in a very interesting way. This exercise involves both the lower and upper abdomen, which means that the press will work as a whole. The advantage of this type of training is that the main part of the load falls on the static phase, and this is what you need for a flat stomach.
Equipment:
- Lie on the floor, for comfort you can use a gymnastic rug or coverlet.
- Raise your straight legs above the floor, while taking into account that the lower the angle of inclination, the more your muscles tighten.
- It is necessary to slightly raise the body, while tearing off only the shoulders and shoulder blades from the floor. During lifting, you need to try to reduce the muscles of the press, arms should be stretched forward and also kept in tension.
- When returning to the starting position, only the upper body should be lowered, the legs remain raised.
Exercise "Saw": technical recommendations
You can make a flat stomach like in models using the "Saw" exercise. This type of pumping works not only on the press, but also helps to strengthen the muscles of the lower back. Judging by the reviews, this is an excellent type of dynamic training, which is aimed not only at reducing muscle fibers, but also at stretching. All who used this exercise in their arsenal noted that the flexibility and elasticity of muscles significantly increased.
Equipment:
- Sit on the floor and spread your legs apart, for maximum muscle tension, you can pull the socks on yourself.
- Spread your arms to the sides and begin to turn. Legs and buttocks must not be torn off the floor. Together with the turn, it is necessary to tilt the case forward and try to touch the right toe with the left hand, and vice versa. The free hand should be pulled back and stretched in the opposite direction.
- In this case, it is better not to round the back, but try to keep it in constant tension.
Two in one: twisting followed by stretching
This is a great exercise for a flat stomach. At home, you can perform it without any problems. Exercise combines the phase of maximum muscle contraction and the phase of stretching. The greatest efficiency can be achieved if you keep the whole body in maximum tension. The exercise consists of three main poses, it is important to observe all the technical details in each phase:
- The starting position is the embryo's pose, lying on its back. To do this, pull the knees to the chest and hug them with your hands. The lower back and body must be torn off the floor. The press should be at the peak of contraction, the lungs and diaphragm free of air.
- The second position is maximum stretching. To do this, straighten your arms and legs and pull them in opposite directions. In this case, the shoulder blades and buttocks remain in their original position and do not touch the floor, the muscles of the press also remain in tension.
- The third position is the relaxation phase. You can lower the buttocks, and bend your legs at the knees and hold above yourself. But the upper body remains elevated, hands need to be spread apart.
- In each phase, you need to hold at least 10-15 seconds, then you can change the position.
Side Press Exercise: Crossbreeding Exercise
Many women are afraid to do oblique exercises, because everyone fears that this could negatively affect waist sizes. But if you do not abuse this type of training and do not use weights, this will also help you achieve a flat stomach. Reviews show that an active and dynamic study of the side press will help get rid of extra centimeters and make the silhouette more attractive.
Equipment:
- Lie on your back and bend your knees. Hands should be placed behind the head, and the shoulder girdle should be torn off the floor.
- When contracting your abs, try to reach your left elbow with your right knee, and then change your arm and leg.
- At the same time, the free leg is stretched forward and held at a slight slope to the floor, for more efficiency and muscle tension, you can pull the sock.
- During the exercise, watch your breathing, you need to change hands and feet at a fairly fast pace, because your task is not to build muscle, but to strengthen muscles and start fat burning processes in the body.
Targeted training on all the muscles of the press: exercise "Corkscrew"
This is a very effective, but rather difficult exercise for a flat stomach. If you do not have a sufficient level of physical fitness, it will be quite difficult for you to observe all the technical features. Nevertheless, if you still manage to master this type of training, you can comprehensively pump all the abdominal muscles at a time.
Equipment:
- Lie on the floor and raise straight legs up, while you need to try to tear your buttocks and pelvis off the floor without using your hands, and keep the weight of the bodies strictly on the shoulder blades.
- Your task is to transfer the body weight first to the right, then back, then to the left and again on yourself, while keeping your legs in a static state.
- If you can not touch the buttocks of the floor throughout the exercise, then we can assume that you have reached the perfect technique.
- If at first there are difficulties, then you can lower the pelvis to the floor when moving the body weight forward, this does not greatly affect the effectiveness of the exercise.
We work on muscle stabilization: the exercise "Circle leg"
This is a simpler exercise for a flat stomach. All the same muscles work as in the first exercise, however, emphasis is placed on muscle stabilization. This type of training is useful to carry out before the main training, because this is how you can understand the biomechanics of muscle work during certain movements. With the help of this exercise you can feel the lower abs, and this is a rather difficult section of the abdomen to work out, because there are fewer nerve endings there.
Equipment:
- Lie on the floor and raise one leg. Hands can be left alone, only the lower body is involved in the exercise.
- Perform rotational movements with the foot, while trying to concentrate on the moments when the foot is at a small distance from the floor. In this position, the abdominal muscles are as tense as possible.
- Do a few laps and repeat the exercise for the other leg.
Power Exercise Corner: Performance Reviews
Make a flat stomach at home is quite simple, the main thing is to choose the most working types of training. According to women, the "Corner" is one of the most difficult, but effective exercises for the press. Many note that this is the only way they were able to feel and aim the necessary muscles, while other exercises gave only a strengthening effect.
Equipment:
- Lie on your back and stretch your legs forward, and fold your arms back and pull in the opposite direction.
- Lift your upper body, while your hands are better to stretch in the direction of motion. Feet should be slightly torn off the floor and held at a slight angle.
- Reducing the press, maximize the body and legs forward, while the weight of the body is held on the buttocks. You have to "turn" into an absolutely right angle. Arms and legs stretch in one direction.
- Hold in this position for as long as possible, then return to the supine position and repeat the exercise.
Workout the abs and back: exercise "Swimming"
A good exercise for a flat stomach and strengthening the abdominal wall. It is quite simple, and therefore you can use it as a hitch or warm-up.
Equipment:
- Lie on the floor with your stomach down, arms and legs stretch in opposite directions.
- Fill your lungs with air, tighten your abs and bend your back, this will allow you to tear your limbs off the floor.
- Use your ankles and hands to move up and down, as if swimming, while trying to maintain tension in the lower back.
Alternative to Sidebar: The Little Mermaid Exercise
It is impossible to get a flat stomach and a thin waist without working out the muscles of the core, because they are responsible for our posture and beautiful silhouette. If the usual "Planck" bored you, you can try the exercise "Little Mermaid". The target muscles are the same, but due to the addition of a dynamic load, the effectiveness of training increases significantly.
Equipment:
- The starting position is the pose of a resting little mermaid on the shore, as in the photo.
- To begin the exercise, transfer the body weight to the supporting arm and stretch in a single line. Then distribute the load between the arm and the supporting leg.
- The upper arm at the same time stretches towards the crown of the head, and in order to enhance the effectiveness of the exercise, you can simultaneously raise the upper leg.
- Perform several approaches for one half of the body, and then proceed to the other.
Here is such an interesting set of exercises for a flat stomach from yoga and Pilates. Exercise at home at least two or three times a week and follow a diet. Remember that only your diligence and determination will lead you to the desired result.