All exercises to transform an ordinary or full belly into a sports one come down to one rule: all-round impact. Even the most effective exercise cannot engage all the abdominal muscles at once. We need an integrated approach from three sides.

But there is good news: with this approach, only three exercises a day are enough!

Removing the roller

Lie flat on your back, raise your legs to chest level. This will pump up your lower abs and help. Do 10 to 30 lifts.

Removing the sides

This exercise is called the mountain climber and is one of the most effective exercises for a flat stomach. you need to get on all fours and pull your knee towards the opposite elbow. Over time, you can do this at an accelerated pace by raising your legs. Do 10-20 reps on each side.

TO THE POINT:

Pumping up the upper abdomen

The least amount of fat is deposited in the upper abdomen. but it is the general tightness of this area that creates an idea about the general condition of our body. It's not difficult to get it into shape. Lie flat on your back and lift yourself up to your outstretched legs. From 10 to 25 times.

With such a multifaceted effect, results will be noticeable within 10 days of daily training. And this in just 5 minutes a day!

Are you having trouble fitting into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce their waist size. If you want beautiful abs, dream of a perfectly flat stomach and a narrow waist, do our exercises for losing weight on your stomach and sides at home and be ready to make lifestyle changes. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.

If you are obese, you will find it difficult to get rid of belly fat and get a flat belly. But, if you are determined, then you will have to completely give up your favorite cupcakes, burgers, pizza and ice cream, and instead focus on green leafy vegetables, as well as foods that are high in fiber. This is the only way you can reduce your waist size.

The best way to get a slim figure is a combination of proper nutrition and exercise. A balanced diet will help reduce your calorie intake and create a calorie deficit, and exercise will help burn calories and tone your muscles. We have prepared a complex that you can perform at home every day in order to quickly see the result in the mirror.

A small amount of body fat is normal as it serves to protect bones and internal organs. But excess amounts should be a matter of serious concern. You can lose excess weight through exercise and a low-carb diet. But first, let's look at the reasons:

1. Poor metabolism

With age, metabolism slows down, and this leads to active weight gain. Women are more predisposed to this than men. You might have wondered why some of your friends eat fried foods and sweets, but most of the time have a flat stomach, while you always accumulate fat in this area. The main reason is that your friends have a higher metabolic rate than you.

2. Genetics

It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then weight accumulates in the lower part of the body, such as the buttocks. If your body is apple-shaped, then fat accumulates in the abdominal area.

3. Sedentary lifestyle

If you lead a sedentary lifestyle and do not exercise, spending most of your time watching TV or computer, you will inevitably gain excess weight over the next few years.

4. Overeating

If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will become fat in no time, and you will easily gain weight.

5. Incorrect posture when sitting

If you do not maintain proper posture and always slouch when sitting, then you can be sure that you will accumulate fat deposits in the abdominal area. You should always sit with your back straight.

6. Stress and illness

Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women lead to the accumulation of fat deposits in the abdominal area.

7. Weak muscles

If your abdominal muscles are flabby, then you will easily accumulate excess in this area.

8. Hormonal changes

As a woman approaches middle age, the amount of body fat begins to increase in proportion to her body weight. The risk of fat accumulation around the waist increases during menopause. In women, hormones play an important role in regulating body fat levels.

The most effective exercises for losing weight in the abdomen and sides with photos

This is the best set of exercises that will help you get a flat stomach at home, because it consists not only of abdominal crunches, but also includes intense exercises that promote rapid fat burning not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable the more effort you put in and the more comprehensive you approach the issue of fat burning. This means that along with exercise, you will maintain proper nutrition and will not rush to extremes, for example, resorting to low-calorie diets, which are comparable to a hunger strike.

1. Crunches

There is no more popular movement than crunches. It is not the most effective, but it will help you strengthen your core muscles if you combine it with the right diet, and you will see results in a short time.

• Place your hands behind your head.
• Take a deep breath and lift your upper body off the floor. Exhale as you rise.
• Inhale as you lower back to the starting position. Inhale as you lower your body to the floor.
• Do 10 reps and then repeat for 2-3 sets.

2. Reverse crunches

• Lie face up on the mat. Bend your knees, with the entire surface of your feet on the floor.
• Lower your arms along your body.
• Raise your legs so that your thighs are perpendicular to the floor.
• Raise your lower back so that your knees move toward your chest.
• Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees toward your chest.
• Do 10 reps in 3 sets.

The movement is very similar to a regular crunch, but here you will have to rotate one shoulder towards the other.

• Lie down on the mat, place your hands behind your head.
• Bend your knees so that your feet do not touch the floor.
• Raise your upper body as you would for a regular crunch, while rotating your right shoulder toward your left. The left side of the body should be on the floor.
• Repeat the movement for the other side. Turn your left shoulder towards your right, without lifting the right side of your body from the floor.
• Do 10-12 reps.

4. Crunches with legs raised

• Lie face up on the mat. Stretch your legs up and cross them.
• Make the same movements as when performing regular crunches.
• Inhale as you lower your torso and cross your legs. Exhale as you rise.
• Do 10-15 reps for 3 sets in a row.

It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder towards your right and vice versa. Do 10-12 reps on each side for 2 sets in a row.

• Lie down on the floor or mat. Keep your hands on the left and right sides of your head, respectively.
• Raise your legs and bend your knees.
• Pull your right knee towards your chest. As you raise your right knee, you should try to reach your left elbow with it.
• Extend your right leg and pull your left knee toward your chest. Raise your upper body and make sure your right elbow touches your left knee.
• Do 10-12 reps on both sides in 2 sets in a row.

This movement focuses on working your lower back, thighs, and abs.

• Get into a plank position on the floor or mat with your knees and elbows on the floor.
• The gaze is directed forward, and the neck and spine are lined up.
• Lift your knees off the floor and place your feet on your toes.
• Hold this position for about 30 seconds. Make sure you breathe normally while exercising.
• Now alternate between moving into a side plank position on each side of your body for 30 seconds.

• Lie on the floor on your side.
• Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
• Place your left leg on top of your right. Keep your legs straight. Raise your hips.
• Hold this position for about 30 seconds. If you have experience with this movement, you can hold the position for 1-2 minutes.
• Repeat the exercise on the other side.

If you're just starting out with abdominal training, you should first try lunges with a torso rotation.

• Take a step forward with your left leg and bend it at the knee. You will feel a stretch in the back of your right thigh.
• Raise your arms forward parallel to the floor.
• Take a big step forward with your left foot and squat down as if sitting in an imaginary chair. The right leg should remain behind and be placed on the toe.
• Make sure your back is straight.
• Lunge with your other leg.
• Do 15 reps.

• Stand straight with your feet together. Raise your arms above your head and place them together.
• Bend your torso to the left as much as possible so that you feel a stretch in the right side of your body. Hold this position for 15 seconds.
• Return to the starting position.
• Repeat the exercise on the right side of the body. Hold the position for 15 seconds.
• Once you feel comfortable holding the position for 15 seconds, you can increase this time to 30 seconds or more.

10. Exercise vacuum

Excellent helps strengthen the abdominal muscles and focuses mainly on breathing.

• Get on all fours, supporting your body on your knees and elbows.
• Take a deep breath. The press should be relaxed.
• Exhale. As you exhale, tighten and draw in your stomach.
• Hold this position for about 15-30 seconds
• Do 15 reps for 2-3 sets per day.

• Sit on a chair, straighten your shoulders, straighten your back.
• Place your arms at your sides, palms down. Take a deep breath.
• Exhale and then raise your knees so that they are close to your chest.
• Hold this position for 5-10 seconds. Do not round your back or lean forward when your knees are at your chest.
• Lower your feet to the floor. Do 15 reps.

12. Walking

Walking is another good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to see gradual changes in your weight. This low-intensity exercise will give your heart a good workout and help boost your metabolism.

13. Jogging

Once you have mastered brisk walking, you can switch to jogging, which will help you easily burn extra calories in your body. Jogging will help you stay fit, stay healthy and fight excess weight.

14. Running

If you want to diversify the daily monotony of doing the same workouts, you can try running 2-3 days a week. Running will get your heart pumping, which will help you burn more calories than walking or jogging.

15. Cardio workout

Cardio exercise is one of the best ways to burn a lot of calories and also get rid of excess fat around your waist. Do them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to keep your entire body in good shape. Swimming will also improve the effects of your cardio workout. You must choose the optimal training pace that will allow you to burn more calories. At the initial stage, it is best to swim at least 1-2 times a week.

Video complex of 5 effective exercises for a flat stomach

The following program is for faster weight loss in the abdominal area; it consists of advanced level exercises and is not suitable for everyone. But if you are able to master it, then in a short time after starting training, you will see impressive changes in your body.

Delicious foods for weight loss

If you think that you are overweight, then you need to immediately reduce your intake of carbohydrates, fatty foods and start eating foods rich in fiber. Below are the foods that will best help you lose weight.

1. Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.

1. Almond: Rich in vitamin E and high in fiber, which promotes a feeling of fullness and reduces hunger.

1. Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.

1. Avocado: High in fiber and monounsaturated fatty acids, which help break down fatty acids into energy and water.

1. Cucumber: Has high water content and very low calories.

1. Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.

1. Beans: Helps in improving digestion and also strengthens muscles, reduces hunger and prevents overeating.

Along with consuming these foods, it is very important to do certain exercises that will help you get rid of excess fat on your sides. You must combine exercise and diet to burn fat effectively. It's important to include them in your schedule so you can always stay in better shape.

With an integrated approach, combining proper nutrition and exercise, you will see results within a few weeks. You can do these exercises at home on your own or with the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to lose belly fat, then you can easily achieve it on your own. Remember that without effort there are no results, and getting rid of extra pounds is no exception. To speed up weight loss due to excess fat, try to avoid foods rich in fast foods and increase your calorie consumption every day through physical activity and a healthy lifestyle. For example, replace the elevator with walking up the steps; instead of taking the trolleybus or metro, walk along the street.

How to determine the amount of fat?

It was previously believed that subcutaneous and visceral fat was healthy because it could be used when the body needed extra energy. But times have changed. Research has shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor your fat levels and keep them under control. Here are some ways to measure your waist.

A) Waist-to-hip ratio

Measure the narrowest part of your waist and then the widest part of your hips. To calculate your waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.

B) Body mass index

Body mass index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the overweight category. If your BMI is more than 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of body fat.

B) Waist circumference

Use a measuring tape to find out your waist size at your navel. You should breathe normally during the measurement. If your waist size is greater than 86 cm, then you are at risk of chronic heart disease.

Being the happy owner of a flat stomach is the dream of every girl. To make your dream come true, you have to work hard. To achieve this goal, a balance between physical activity on the body and a balanced diet is important. Here are simple but effective exercises that will allow you to pump up your abs in a short time and make your abdominal muscles sculpted to the envy of all your friends!

The most effective workout for strengthening your abdominal muscles is Pilates. You can do it at home too. All you need is a practice mat. It is recommended to do the exercises slowly and smoothly, so the risk of injury during such training is zero.

Basic Rules

• About an hour before training, as well as an hour after it, it is not recommended to eat.
• Mentally concentrate on the problematic part of the body that you want to improve.
• Breathe correctly: inhale air before performing the movement, exhale during the movement. At the same time, as you exhale, pull your stomach towards your spine, then relax, returning to the starting position as you exhale.
• Don't wear shoes to workout.

Five best abdominal exercises

Lie on your back with your legs extended. Without bending your legs, begin to slowly lift them up a short distance from the floor. Following your legs, lift your body so that your shoulder blades come off the floor, stretch your arms along your body with your palms facing down. Without bending your arms, also extend them in front of you. And remember the benefits of proper breathing.

"Saw".

Sit on the floor with your arms extended to the sides, legs spread shoulder-width apart, toes pointed out. As you inhale, turn your body to the right, but try not to change the position of your pelvis. All muscles should be as tense as possible. Aim for a 45 degree angle. As you exhale, bend over and pull your entire body forward. Feet are pressed tightly to the floor, do not tear them off it! With your left hand you need to touch your right foot. In this case, the right arm will be extended back. Now hold this position for a few seconds. Start unwinding. Imagine that you are a small helicopter. Just 3 repetitions are enough to soon feel the effect of pumped up abs and toned back muscles.

"Crossing."

Lying on your back, pull your knees towards your chest. Place your hands behind your head with your fingers crossed. Extend your left leg slightly above parallel to the floor and twist your torso until you reach your knee with your left elbow. Hold this position for a few seconds as you exhale. As you inhale, change it. Try to imagine that your torso is glued to the floor and you cannot roll from one side to the other. Twist your body at the waist rather than just roll your shoulders. The upper back and elbows should not touch the floor. Try to tense the muscles of your thighs and buttocks as much as possible. The minimum repetition is five times.

"Corkscrew".

Lying on your back, without bending your legs, lift them up. Hands along the body. After inhaling air, begin to draw imaginary patterns on an imaginary canvas...with your feet. Do not spread your legs apart; they should work together, as if you had one leg. Try to work mainly with the press. At first, doing this simple exercise will seem extremely difficult, but over time it will pass.

"Puzzle".

Lying on your back, legs extended along the floor, hands behind your head. Smoothly lift your legs up at an angle of 45 degrees. As you inhale, extend your arms forward and begin to reach your legs with them. Balance on your tailbone. Aim to reach a position where your arms are parallel to your legs, then slowly lower down and repeat all over again. Repeat at least five times.

As summer approaches, most people, and especially girls, begin to think about what It's time to lose those extra pounds for summer. They start paying big money and signing up for gyms. But many people don’t succeed because they don’t even have a strong desire to lose weight and they think that if you paid money, then in a month nothing will happen. Our article is suitable for those who have a great desire lose weight and get a flat stomach at home without much expense.

Proper nutrition for a flat stomach

Of course, just training and doing various exercises for a flat stomach is not enough, you also need to eat right. We recommend sticking to a low-calorie diet, as well as reducing the consumption of fast carbohydrates (eat less sweet fruits and various cereals).

Limit or exclude the following dishes and foods from your diet:

• fast food and fatty foods, smoked meats, sausage, mayonnaise;
• sweets, muffins, white bread and chocolate;
• It is prohibited to drink alcohol in any form;
• use less salt or try to completely eliminate it from your diet;
• keep drinking regime. Drink 2-2.5 liters of water every day, depending on your body weight and physical activity.

Exercises for a flat stomach. Rules and technique of execution

Before you start doing abdominal exercises at home, remember the following rules:

• the back should be rounded, slightly stooped, without arching in the lower back;
• when you start doing the exercises, only your abdominal muscles should work, the muscles of the lower back and legs should not be involved;
• abdominal exercises should be done with a large number of repetitions, since their goal is not to build muscle mass, but to burn excess belly fat;
• After each approach, you need to do a stretch: to do this, lie on your stomach, lift your upper body in support on your hands, take a deep breath and bend your back back, you will immediately feel how the corresponding muscles stretch.

Exercises for a flat stomach at home

Upper abdominal exercise

1) Take the starting position: lie on your back, bend your knees and place them shoulder-width apart, feet should be on the floor, place your hands behind your head, lightly hold your head, but do not help the movements, place your elbows to the side. As you exhale, lift your shoulders and shoulder blades off the floor, and also lift your upper body, while keeping your back round and your lower back pressed to the floor. As you inhale, return to the starting position.

2) The second exercise is very similar, but slightly different in effectiveness. The starting position is the same as in the previous exercise, only crossed relaxed legs are raised up. The exercise is performed in the same way.

Exercise for the superior oblique muscles of the abdomen

1) Take the following starting position: lie on your back, straighten your legs, extend your arms along your body, your lower back should be pressed firmly to the floor. Tighten your abdominal muscles and smoothly raise your legs up to a right angle with the body, and then try to lift your pelvis from the floor, lift it as high as possible and try to hang in this position, while your legs should be raised strictly vertically up. Then smoothly move to the starting position. Do 15 reps.

2) Take the starting position: lie on your back, straighten your legs, extend your arms along your body and place them under the gluteal muscles, in order to fix the lower back so that its muscles are not involved. As you exhale, bend your legs and pull your knees to your chest as much as possible, then as you inhale, straighten your legs to the starting position, but do not place them on the floor, but leave them parallel to the floor at a height of 5-10 cm.

Exercises for a flat stomach and a beautiful waist

1) Lie on your back, spine and lower back should be pressed to the floor, shoulder blades remain motionless, arms straight out to the sides and lying on the floor. Straighten your legs, close them and lift them vertically up at a right angle. Lower one leg strictly to the side and, lightly touching the floor with your toes, immediately return to the starting position. It is prohibited to place your leg on the floor; the other leg remains fixed in a vertical position. Perform 20 repetitions with one leg, then the other. You can also change legs after each repetition.

2) For this exercise, the starting position is the same. One straight leg lies on the floor, the other should be raised up at a right angle. Lower the raised leg to the side towards the second leg (cross), while reaching with your toe towards the palm of the opposite hand, while trying not to lift the elbow and shoulder of the other hand from the floor. Lightly touch the floor with your toe, as if pricking, and return your foot to its original position.

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

Anastasia Listopadova

Effective abdominal exercises - 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 at a basic level, which even the unprepared can do. 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 an important part of the 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 the 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

1. 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.
2. Do not coordinate movements with breathing. Remember, lifting the body always occurs while exhaling, and returning to the starting position while inhaling.
3. 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.
4. 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 for 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 exercises, then here is another effective exercise for getting rid of 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!