home » Reviews » How to get a flat stomach exercises for dummies. Effective abdominal exercises - video. What are the benefits of bodyflex exercises?

How to get a flat stomach exercises for dummies. Effective abdominal exercises - video. What are the benefits of bodyflex exercises?

Every woman dreams at heart of looking perfect. And most often, the desire to improve your own appearance affects not your facial features or hair, but your figure. A truly feminine silhouette is a high chest, thin waist, toned buttocks and slender hips. But the main problem on the way to achieving the ideal is They destroy the entire image, make you doubt yourself, lower self-esteem and become the reason for choosing unattractive clothes. A woman is guided by the principle: it is better to wear a baggy tunic and bloomers with an elastic band than a top and low-rise jeans - after all, your belly will be visible!

It’s also frustrating that it’s impossible to achieve the desired shape with diet alone: even if the weight melts away before your eyes, the jelly-like state of your stomach will remain that way. The only sure way out is to regularly do the exercises for a thin waist, which will help you find (or return) your dream figure.

Maximum benefit

There are classic examples of exercises for the abdominal muscles that allow you to remove the sides and hated folds. These are leg raises in a lying position, “bicycle” and all kinds of twist variations. However, many experts on the latest trends in the world of fitness do not advise getting carried away with such familiar (and sometimes beloved) crunches, arguing that such an approach burns a minimum of calories and trains a minimum of muscles. Indeed: although crunches engage the anterior core muscles, all other muscles remain unworked. So what then are the most effective exercises for a flat stomach?

Side plank

Surely you are familiar with the traditional plank, which is performed resting on the palms and feet. Fitness instructors suggest increasing the complexity of this element and thereby doubling the effectiveness of the workout. Why is the side plank the most beneficial for body sculpting? The answer is simple: while performing it, you rely on two points instead of four, which means your abdominal muscles work more intensely to maintain balance.

How to do a side plank

Lie on your left side with your elbow directly under your shoulder and your legs together. Place your right palm on your left shoulder or on the right side of your waist.
Tighten your abs and lift your hips off the floor until you are in a balanced position on your hand and feet. The body should form a diagonal line. Stay in this position for 30-45 seconds. If this is too long and difficult for you, hold the side plank for as long as your endurance allows and repeat the hip raises as many times as necessary to achieve a total count of 30 seconds. Then roll over to your right side and repeat the exercise.

Walking on hands from a lying position

As a rule, the most effective exercises for a flat stomach, presented in a complex, always include some variation of walking on hands from a prone position. This complex movement requires the use of all muscle groups - the entire body is activated, including the arms and legs. At the same time, stability and the ability to maintain balance are trained, and therefore all the core muscles.

How to perform

Take a lying position (as for standard push-ups). Place your palms shoulder-width apart, then move them about two inches further apart.
Walk forward on your hands as far as possible, then return in the same “steps” to the starting position. Do 10-12 reps.
You can increase the difficulty by lifting one leg while performing a handstand walk.

"Alligator"

The most effective exercises for a flat stomach often have unusual names. However, in this case, the nature of the movement fully justifies the unfamiliarity of the term: you will have to literally drag your body along the floor in order to use your entire body and improve the skill of maintaining ideal balance. In addition, the “alligator” burns excess calories quickly and intensely, as it combines cardio training, efforts to maintain balance and a strength element.

Proper execution

The most effective exercises may not be suitable for all apartments, but try to consider the following. To perform the “alligator” you will need a free, flat strip of floor along which you can walk forward at least ten (and preferably twenty) meters. In addition, you will need equipment - any thing that will allow you to slide across the floor with minimal friction. A plastic bag is perfect for carpeting, and a terry towel for tiles or wood.
Take the starting position - lying down, having previously wrapped your feet with a bag or towel.
Walk on your hands, dragging your torso along the floor, until the end of the free segment. Rest for 60-90 seconds (you may need a little more or a little less time) and repeat the exercise, returning to the starting position and position. Perform the entire complex one more time.

Static abdominal training

Oddly enough, the static core muscles can be trained not only in the traditional or side plank pose. The most effective exercises for a flat stomach and thin waist (photo) often include some variation of static (stationary) abdominal tension. We present to your attention a classic element of strength training, for which you only need a gymnastic mat.

Execution technique

Lie on your back on the mat and bend your knees at right angles, lifting your feet off the floor. It is advisable that the feet are also at a ninety-degree angle so that the toes point up. Extend your arms and place both palms on top of your thighs. Take a deep breath and, as you exhale, contract your abdominal muscles as much as possible, pressing your pelvis to the floor and pushing your hips with your palms (while keeping your legs still). Maintain this position for one second, then slowly relax your muscles. You should do three sets of ten repetitions in a row.

If you think the most effective exercises for a perfect flat stomach should involve more serious elements, try increasing the difficulty of the static abdominal tension. As you exhale, pressing your palms to your thighs (and at the same time your thighs to your palms), lift your head and shoulders from the floor. As you inhale, lower your head and shoulders back to the starting position. Additional mini-twisting will increase the load and quickly achieve the desired result.

"Boat"

The most effective exercises for a flat stomach always involve using your legs as leverage: once you lift them off the ground, your core muscles start working hard to take the weight of your lower torso. The “Boat” exercise works on the same principle, for which you will need a fitness mat.

How to make a "Boat" correctly

Sit on the mat with your knees bent and feet flat on the floor. Lean back, lean on your elbows (your back should remain straight and ready for the load) and place your palms on the mat. Squeeze your abdominal muscles and lift your legs, bending them at right angles. At the same time, your knees should touch, and your toes should look forward. Slowly turn your legs to the left without lifting your pelvis from the floor. Maintaining a ninety-degree angle, lower your legs slightly and then turn them to the right, as if drawing the English letter U. Do twenty repetitions, changing the direction of the “letter” each time.

If you are interested in a more serious load, you can keep your legs at an obtuse angle rather than a right angle, or straighten them completely.

"Frog"

What are the most effective exercises for a flat stomach? These are, without a doubt, dynamic movements with the legs and shoulder blades lifted off the floor. Try, for example, to perform a full set - you will immediately feel the intensity of working out the core muscles.

What does the exercise look like?

Lie on your back with your legs raised, knees bent and spread apart. The heels should touch. Inhale and lift your head and shoulders off the floor, curling over your ribs and looking at your feet. Raise your arms and extend them outward from your hips so that your palms face the floor.
As you exhale, straighten your legs and extend them at a forty-five-degree angle above the floor, squeezing your knees. Inhale and return to the frog pose, bringing your heels touching toward your buttocks. Do three sets of ten repetitions.

The “frog” is almost always included in the most effective exercises for a flat stomach - in a week of regularly performing this element you can get quite noticeable results. If you want to try a more complicated version, try, while straightening your legs, to lower them as low as possible without touching the floor.

Every woman dreams of having a flat, beautiful and toned stomach. But not everyone manages to make it like this. There are many methods for achieving this goal, both effective and not so effective. Let's look at the most popular and effective options.

You should not hope that your stomach will become flat instantly, that this will happen in a week or three. To achieve results, you will need to work for a long time, perform a series of physical and difficult exercises and follow a diet.

A flat stomach is the desire of many women. How to make it at home, how to remove excess fat and tone your figure - we will tell you in detail in our article.

Any diet is designed in such a way that a lack of calories occurs and the body begins to draw on stored reserves. This is how fat burning occurs.

To combat excess weight in the abdominal area, you should avoid the following foods::

White bread;
Pastries and cakes;
Buns;
Candies;
Fatty foods;
Alcohol;
Salty and spicy dishes.

Fruits are allowed, but in small quantities and separately from the main meal - they contain a lot of calories. But it is useful to eat grapes and bananas during a diet, since the calories of these delicacies are easily absorbed by the body.

Water means a lot during weight loss, you will need a lot of it. Along with purified water, it is worth drinking herbal teas. This liquid helps remove accumulated toxins and waste from the body.

It is important to create a meal schedule, since it must be taken at the same time. It is worth considering that portions should be minimal, but the number of meals should be at least five times.

In the evening, the last snack should be 4 hours before bedtime. If there is an urgent need, you can satisfy your hunger with a glass of kefir, a small amount of low-fat cottage cheese, steamed vegetables or vegetable salad.

Physical activity is required in the process of losing weight. Aerobic exercise plays a significant role. These include: running, swimming, cycling, walking at a fast pace.

Exercises for the abdominal and back muscles are considered important. For effective exercise, you need to tense your muscles when exhaling, and relax when inhaling.

Effective exercises for losing weight on the stomach and sides

There are a large number of techniques that allow you to achieve maximum flatness of the abdomen in a certain time. Each of them can become effective, it all depends on the characteristics of the body.

Exercise machines for losing weight on the abdomen and sides

Often the problem with excess calories in the waist area leads people to the need to purchase expensive exercise equipment. The selection of a wide variety of units for every taste, budget and need is impressive.

The simulators are divided into two groups:

Cardio equipment is available in every gym and club. And this is not surprising, since without active training, proper weight loss is impossible or will occur at a slow pace.

Well-known and popular cardio equipment are a treadmill, stepper, exercise bike, rowing machine, elliptical trainer.

To remove excess sides, a stepper is suitable, but for working out the abdominal muscles and the entire lower body, an elliptical trainer will be effective.

To remove excess calories from the abdomen and waist, the following strength training equipment is used: exercise machine-rider Rider, cardio twister, bench for the press, block exercise machine for the press, hula hoop. Each of the listed units, with intensive training and zeal for exercise, produces its own results, thanks to which you will be able to look at yourself in the mirror with a smile.

Yoga for belly slimming

Yoga is considered an effective method of combating excess weight in the abdominal area.

There are several basic poses that can solve the problem:

Important! In case of health problems or the presence of any diseases, it is prohibited to do the above exercises too often.

Breathing exercises for losing belly fat

Thanks to this technique, you can get a flat stomach without resorting to diets and heavy exercise.

There are many breathing complexes, but let’s consider the classic version:

In a sitting position inhale deeply for four seconds, hold your breath for four seconds, and exhale slowly for the same duration. Repeat ten times;
In a supine position exhale slowly and deeply for six seconds, while tightening your abdominal muscles. Exhale quickly and repeat the same inhalation again. Repeat several times;
Lying down inhale for four seconds, take two more short breaths, and then slowly exhale, and again two short exhales. This exercise must be repeated ten times.

The important thing in this technique is regularity. The most favorable time is morning, before breakfast.

Interesting! If possible, it is worth doing breathing exercises in fresh air. This will lead to a stunning effect.

Exercises on a fitball for losing belly fat

Exercises performed on a fitball are unique because almost all the muscles of the body are tensed when performed. Before performing it, it is important to do a light warm-up.

Let's look at common exercises:

Lie on your back Raise your straight legs at a right angle and hold a fitball between your ankles. Raise and lower your legs quickly without bending;
Lie on your back Raise your legs with a fitball pressed between your feet at an even angle. Rock from side to side;
Lie on your back on the fitball, place your palms on the floor. The legs must be extended so that they are parallel to the floor. Roll so that the ball is near your toes, stay in this position for a while, and then roll back;
Sit on the ball, the back should be straight. Press your feet to the floor. Move your buttocks from side to side so that the ball rolls. The body and legs should not be involved in the execution.

Plank exercises for losing weight on the stomach and sides

This technique helps increase endurance and muscle strength.

There are several options:

Jillian Michaels - How to Get a Flat Stomach in 6 Weeks

This program helps many in the fight against extra pounds. The training lasts only half an hour, but the end result is impressive.

The program consists of two levels. Each of them will take three weeks. For classes you will need two small dumbbells weighing up to three kilograms and a special gymnastic mat.

Videos about the best exercises for losing weight in the abdomen and sides

How to get a flat, beautiful belly at home - in this video:

Slim stomach. How to do it at home and a set of exercises in this video:

A quick diet for losing weight on the stomach and sides

There are several options for quick diets for losing weight in the abdomen and sides:

The dangers and disadvantages of rapid weight loss

Rapid weight loss has a bad effect on the condition of the entire body.

Problems you may encounter:

disruption of the gastrointestinal tract;
decreased vitality;
metabolic disease.

Important! When deciding to torture your body with fast diets, you should carefully monitor changes in the body’s functioning!

How to lose weight without dieting and get rid of belly fat

There are weight loss methods that do not require diets or physical effort. Let's take a closer look at the common options.

Injections in the stomach for weight loss

An injection in the stomach for weight loss suppresses the feeling of hunger. Certain vitamins and hormonal preparations are injected under the skin of the abdomen.

There are three main drugs used for injection:

hCG(human chorionic gonadotropin) is a hormone produced in a woman’s body during pregnancy. For many years, this remedy has been used for medical purposes. This substance treats infertility. It is generally accepted that an injection of this drug can not only burn fat deposits, but also replenish lost muscle mass. After the injection, it is recommended to follow a balanced diet. The injection feels painful and can cause a number of side effects.
Vitamin B12– helps improve metabolic processes in the body. Thanks to the injection, energy appears in the body, metabolism improves, and this cannot but lead to weight loss. The injection is safe and does not cause pain.
Lipotropics- These are natural substances produced in the body. Thanks to their introduction into the body, metabolism improves and weight can be reduced. The effectiveness of such an injection has not yet been proven.

For these injections, as for any drug, there are contraindications:

allergic reaction of any type;
intolerance to individual components of the drug;
acute renal, liver failure;
acute infections;
blood diseases.

Important! In addition to the listed contraindications, injections are strictly prohibited for pregnant and lactating women. The procedure is also prohibited when taking medications such as warfarin, aspirin and the like for a long time.

Cupping abdominal massage for weight loss

Cupping abdominal massage is also called vacuum massage. It has a complex effect on subcutaneous fatty tissue and skin structure.

Blood flow improves, venous blood moves faster and lymphatic drainage is performed better. Thanks to this, fat cells are destroyed.

You can perform a vacuum massage yourself or contact a specialist at a beauty salon. Special plastic jars are used for the procedure. The procedure should be carried out at least two hours before meals. After finishing, you should remain in a horizontal position for half an hour.

There are contraindications for vacuum massage:

gynecological pathology;
diseases of organs located in the abdominal cavity;
when birthmarks and moles are located on the skin;
tuberculosis;
tumor processes.

Important! When carrying out the procedure yourself, you must adhere to the basic rules and principles of the procedure. If you do not comply, you can harm your own body.

Electric Belt Slimming Belt Ab Gymnic

Ab Gymnic is a weight loss belt whose action is based on electrical impulses. Suitable for both men and women. Men have the opportunity to get sculpted muscles without physical activity, and women can easily get rid of fat deposits in problem areas.

The operation of the belt is based on current sources, which are located over the entire area of the belt. Electrical impulses emanating from sources affect muscle tissue. Thanks to this, the muscles develop vigorous activity and begin to contract in the same way as during physical training.

Worth knowing! When using the Ab Gymnic belt, there is no pain. Electrical impulses of low power are safe for the human body.

There are contraindications for using this miracle belt:

diseases of the heart and blood vessels;
epilepsy;
skin diseases;
pregnancy or during the menstrual cycle;
severe infectious diseases;

The results of using the famous belt are noticeable after the first session.

Vibration exercise machines for losing weight on the abdomen and sides

The basis of any vibration training device is the vibration principle. When using such devices, muscles can contract and relax again about 50 times in one second. Thanks to this, the muscles feel the load, but the heart works in its usual rhythm.

This option is well suited for those who need intensive training, but do not have time for it. When combining training on vibration machines with fitness classes, results can be obtained in a short time.

Exercises with such simulators can have a different focus, such as massage, relaxation and stretching of muscles, and strength training.

Important! Vibration simulators are useful not only for muscle training, but are also used in various types of professional sports and health medicine.

Despite the beneficial qualities of vibration simulators, there are also contraindications:

Epilepsy;
Bypass;
Various tumors;
Inflammation;
Thrombosis.

Exercises on vibration simulators can also have a negative impact on various diseases of the cardiovascular system, migraines, and diseases of the retina. That is why before you start training with these devices, you should undergo a full medical examination.

Slimming cream for the abdomen and sides

Many female representatives believe that by applying a special cream to problem areas, you can lose weight while lying on the bed. But that's not true. Not a single remedy will give a good result if it is not additionally combined with physical exercise and diet.

There are several types of cream, which differ from each other in the period of application and features of action.

Let's look at some of them:

Warming cream applied immediately before training. Its features include enhancing the effect of physical activity and protecting muscles from damage and stretch marks;
Pepper cream effective in the fight against excess fat deposits around the waist. The result will be noticeable within a few days. You can prepare such a remedy yourself by adding pepper tincture purchased at a pharmacy to the usual cream;
Massage cream, divided into two types: cosmetic and anti-cellulite. The name of each species speaks for itself.

Honey massage for belly slimming

Honey massage is considered to be an effective method for removing excess fat deposits from various parts of the body.

Important! Before carrying out the procedure, you should take care of the main ingredient - honey. Its main characteristics should be quality and naturalness.

Thanks to this type of massage, you can not only get rid of excess fat deposits, but also remove accumulated toxins from the body. After several sessions, the skin will become more elastic and firm. The annoying and unsightly cellulite will disappear.

For one session you will need two teaspoons of honey, diluted with a few drops of essential oil. To achieve maximum effect, at least 10 sessions will be required.

Belly slimming patch

Among all the famous and popular weight loss products, the transdermal patch occupies a special place. The essence of the action of this device is simple: the main substances included in the patch have the correct effect on the fatty layers located under the skin layer. In the process, deposits begin to decompose, and metabolism improves.

The patch has many advantages. First of all, there is no need for physical activity and diets. You can wear it at any time of the day, you don’t have to take it off, only while taking a shower. But there are also disadvantages. Its high cost is considered important. Therefore, not everyone can afford it.

Wraps for slimming the abdomen and sides

To tighten a flabby and sagging abdomen with fat accumulations, wraps are often used.

There are two options for this procedure:

Hot wrap, the effect of which is reminiscent of visiting a regular sauna. The only difference is that only the abdomen and waist are exposed to this effect;
Cold wrap allows you to remove toxins from the body due to the outflow of fluid from skin cells.

Both the first and second options are effective. The first results can be noticed immediately. This is due to the fact that excess fluid and accumulated toxins are removed from the body.

Not all women can use hot wrap; there are contraindications. Especially with varicose veins. In this case, only cold wrap is used.

In the absence of contraindications, good results are achieved by alternating both wrapping options.

Unconventional ways to get in shape

Often physical activity and diets become unbearable for some representatives of the fair sex, and, consequently, dreams of a beautiful slim figure become just dreams. But there are unconventional ways that sometimes help in the pursuit of this dream.

Corset for slimming the abdomen and sides - visual immediate weight loss

The corset is popular among women all over the world. The essence of this device is to tighten the figure. Thus, waist imperfections are hidden, creating an ideal toned figure.

Over time, the body begins to adapt to this position. And at the same time, it becomes impossible to eat an extra piece of appetizing food.

This type of underwear accessory is made from special fabric., which is pre-impregnated with components that create a wrapping effect. Thanks to this, metabolism and blood circulation in the body improves.

Such impregnation can cause discomfort and increased sweating. There are contraindications for the corset: expecting a child, the presence of gynecological diseases, diabetes mellitus and heart problems.

Apple cider vinegar for belly fat loss

Apple cider vinegar has long been used in the fight against excess weight.

Its main properties are:

There are several ways to use apple cider vinegar:

To prepare the drink you need to take 200 ml of boiled water, cooled to room temperature, dissolve a tablespoon of honey in it and add a tablespoon of apple cider vinegar. Mix all this thoroughly and consume it every day in the morning half an hour before your first meal. This drink allows you to get rid of extra pounds around the waist and fill your body with energy.
There is another way b preparations. It requires one glass of boiled water and one tablespoon of apple cider vinegar. The prepared drink is consumed three times a day before meals.
Besides making drinks, apple cider vinegar is added to already cooked dishes. These are various salads, first and second courses.

In addition to internal use of apple cider vinegar, there is also external use. To do this, various wraps, massages and rubbing of problem areas of the body are performed.

Apple cider vinegar is contraindicated for certain diseases:

Gastrointestinal diseases;
Kidney diseases;
Hepatitis in chronic form;
Delicate and sensitive skin.

Apple cider vinegar has a negative effect on tooth enamel, so you should immediately rinse your mouth after eating or drinking.

Belly dancing for weight loss

Looking at the performance of belly dancing, you can see that the main load falls on the muscles of the thighs and abdomen. This is a great option for those who want to get rid of extra pounds and strengthen the muscles of the abdomen, thighs and legs. Also, such training is good for training the lumbar part of the body, which can have a good effect on a woman’s future pregnancy.

You can practice using video lessons found on the Internet or in a club with a specially trained trainer.

With constant training, fat deposits will begin to be burned, and If you want to get quick results, you need to think about a balanced, healthy diet.

Important! During pregnancy, belly dancing classes are strictly prohibited, although trainers often say the opposite.

Eat to lose weight: products for losing weight on the stomach and sides

Opponents of diets know: rapid weight loss leads to a new instant gain of a large number of extra pounds.

However, there are known foods that help you lose excess weight when consumed:

Thanks to such products, fasting will not be necessary, since they are low in calories and help remove toxins and excess fluid.

The problem remains: how to tighten the skin of the abdomen after losing weight

To tighten your skin, you need to follow several basic rules:

Stick to proper nutrition including the presence of lean animal protein, vegetable fats, complex carbohydrates;
Use at least two liters of water per day;
Study sports;
Use cosmetic procedures, including massages, wraps, treatment of problem areas with special scrubs;
Refuse from bad habits.

Thanks to these rules, the skin will become tightened and beautiful after some time.

To get a flat stomach, you can use various methods. This could include special diets, various sports, and some unconventional methods. The choice and subsequent result depends on the physiological characteristics of the human body. Before choosing any of the options, you should consult with an experienced doctor and undergo a full medical examination.

Hello everyone. Today's article we will devote to the question of how to make your stomach flat quickly. This article is more suitable for girls, but perhaps young people will also be able to find something new in it. After all, in order for your stomach to be flat and toned, you need both a balanced, balanced diet and fitness training, and without knowledge in these matters, abdominal training will be pointless.

Proper nutrition for a flat stomach

Limit or completely eliminate:

Fast food and fatty foods, smoked meats, sausage, mayonnaise.
Sweets, baked goods, white bread and chocolate.
Alcohol: Alcoholic drinks are high in calories and also dehydrate the body.
Salt: It retains fluid in the body, which can cause uneven distribution of fat deposits and swelling.
The drinking regime should be observed. It is necessary to drink 1.5 - 2.5 liters of plain water per day, depending on body weight and physical activity.

Rules and techniques for performing exercises for the abdominal muscles

So, to understand the question of how to make your stomach flat at home, you need to remember the following rules:

The back should be rounded, stooped, without arching in the lower back.
When performing all exercises, only the abdominal muscles should work in isolation; there should be no tension in the lower back and leg muscles.
Abdominal exercises should be done with a high number of repetitions, since their goal is not to build muscle mass, but to burn excess belly fat.

You can start with 20 repetitions, gradually increasing their number. There is an opinion that you should not count the number of repetitions at all, but do each exercise until you feel a burning sensation in your muscles.

After each exercise, it is recommended to do some stretching: to do this, you can lie on your stomach, raise your upper body on your hands, take a deep breath and bend your back back, feeling how the corresponding muscles stretch.

Exercises for a flat stomach at home

Exercises for the upper bundles of the rectus abdominis muscle

1. Starting position: lie on your back, bend your knees and place them shoulder-width apart, feet on the floor, hands intertwined behind your head in a “lock”, slightly holding it, but not helping the movement, elbows apart. As you exhale, lift your shoulders and shoulder blades off the floor and lift your upper body, keeping your back round and your lower back pressed to the floor. While inhaling, we return to the starting position.

We perform the exercise at the maximum pace, but smoothly, without jerking. Having done 20 repetitions, we linger at the top point for 8-16 counts. Then, without lowering the shoulder blades to the floor, as if lying on an “air cushion,” we pull ourselves up with small jerks and again linger at the extreme point.

2. The starting position is the same, only crossed relaxed legs are raised up. The exercise is performed in the same way.

is another great way to make your stomach flat and beautiful.

Well, in this article we have prepared for you the most effective program for training the abs.

Exercises for the superior oblique muscles

1. Starting position: lie on your back, legs bent at the knees, hands intertwined behind your head in a “lock”, elbows apart. As we exhale, we lift our shoulders off the floor and turn around so that we can reach our right knee with our left elbow; next time we reach with our right elbow towards our left knee. We do 20 repetitions in each direction.

2. Starting position – the same. We lift one bent leg off the floor and, at the same time lifting the upper part of the body, try to clasp the knee with our elbows, then repeat the same with the other leg. 20 repetitions on each leg.

Exercises for the lower bundles of the rectus abdominis muscle

1. Starting position – lie on your back, legs straight, arms extended along the body, lower back pressed firmly to the floor. Tightening the abdominal muscles, we smoothly raise our legs up to a right angle with the body, and then try to lift our pelvis from the floor, raise it as high as possible and hover slightly in this position, with our legs pointing strictly vertically upward. Then we smoothly return to the starting position.

We start with 15 repetitions.

2. Starting position - lying on your back, legs straight, arms extended along the body and palms under the buttocks, in order to fix the lower back and “turn it off” from work. As you exhale, bend your legs and pull your knees to your chest as much as possible, then while inhaling, straighten your legs to their original 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 thin waist

1. Starting position – lie on your back, the spine and lower back are pressed tightly to the floor, the shoulder blades are motionless, straight arms are spread to the sides and lie on the floor. Legs are straight, closed and raised vertically at an angle of 90 degrees. We lower one leg exactly to the side and, lightly touching the floor with our toes, immediately return it back. We do not place our leg on the floor; the other leg remains rigidly fixed in a vertical position. You can perform 20 repetitions first with one leg, then with the other, or the legs can work alternately.

2. Starting position – the same. One straight leg lies on the floor, the other is raised vertically up. We lower the raised leg towards the other leg (crosswise), while reaching with the 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 touching the floor with your toe, as if pricking, we return the leg to its original position.

3. Starting position – the same. Straight legs are closed and raised vertically up at an angle of 90 degrees. We lower both legs first in one direction, then in the other, without separating the legs and not throwing them on the floor. 10 repetitions in each direction.

Video with abdominal exercises

Well, this is the most effective way to lose weight, and therefore make your stomach flat, but this diet is for the strong-willed, so first try the tips from this article.

You will find even more materials about training and nutrition for girls and women if you go to this address

A thin waist and a flat, toned tummy, with pronounced muscles and no fat, is the dream of many girls. Unfortunately, it is this area that is often problematic - fats accumulate there too easily, and it is too difficult to get rid of them. But if you try, then everything is possible. The approach to achieving a slim tummy should be comprehensive. And an important component of it is exercises for a flat stomach. There are many effective exercises specifically for this area. We will offer 10 of the best and most universal ones - those that even a beginner can handle, and which work precisely in combination.

Of course, the main task that effective exercises for a flat stomach should cope with is reducing the size of the waist and giving this area a beautiful relief. Regular exercises can achieve amazing results for both women and men.

But toned abdominal muscles are more than just beauty. They hold internal organs, including the stomach, intestines and bladder. And for normal functioning, these organs must be held correctly. Therefore, by working on your abs, you will also help your digestive system, liver, and bile ducts. For their normal functioning, internal organs must be supplied with blood, which carries with it a number of nutritional components. This is where exercises for a thin waist and flat stomach help. It is also known that they have a good effect on a woman’s reproductive system and her ability to conceive, bear and give birth to a healthy baby.

Of course, to get a flat stomach at home, exercise is not everything. The right one is necessary. It is important not to overeat, eat more often and in small portions, do not eat in the evening, eat the right foods and drink enough clean water.

TOP 10 exercises for a flat stomach

The proposed set of exercises for a flat stomach is suitable for absolutely everyone and works well on the abdominal muscles. If you practice regularly, you will soon notice obvious results.

1. Warm up

It is necessary for the body to warm up and prepare for physical activity. Starting position: feet shoulder-width apart, arms apart, feet parallel to each other.

The body needs to be tilted to the left, reaching in the same direction with your right hand. Then repeat in the other direction. Lean forward with your arms stretched back. Standing on your toes, raise your arms up.

During the warm-up you should feel all your muscles. If you feel discomfort during some action, repeat it several times - this will help eliminate the discomfort.

2. Turns

Twists are effective exercises for a wasp waist and flat stomach.

Starting position: stand with your feet shoulder-width apart, clench your palms into fists, bring them to your chest and spread your elbows wide.

Make active turns twice in one direction and twice in the other. Feet should not leave the floor. Only the upper body moves. At the same time, try to keep your posture as straight as possible.

3. Plank

For this exercise for a flat stomach, you need to lie on the floor or a special yoga mat.

You need to bend your arms to your elbows, rest them on the floor, and rise so that your body is a straight line from head to heels. To begin with, try to hold this position for 10 seconds, then increase this time each time.

During this exercise, try not to bend or stick out your buttocks. It is also necessary to monitor your breathing. To increase the load, you can stretch one arm forward at a time. .

4. Plank jumps

The starting position is still the same - lying on the floor.

Bend your arms at the elbows, rest on the floor; the body, as in the previous case, should be a straight line. Now do jumps with your feet shoulder-width apart. During this exercise, it is important to monitor your breathing, exhale while being tense.

5. Crunches

The most effective exercises for a flat stomach cannot but include. You need to lie on the floor, spread your arms to the side. In this case, the legs should be straight and raised up.

The legs need to be bent and moved to the right side relative to the body. Then return to the starting position and do the same as on the other side. It is recommended to repeat 10-20 times. While performing the exercise, try not to lift your pelvis from the surface on which you are lying.

6. "Mountaineer"

The starting position is the same as for the plank.

Now you need to take turns pulling your left and right legs towards your chest. Repeat 10-20 times. It is desirable that the pace of the exercise be as intense as possible.

7. Leg swings

The 10 best exercises for a flat stomach include swings. You need to lie on your back. The arms should lie along the body.

The legs are raised 10-15 cm from the surface, and they alternately make small upward swings. Repeat the exercise 10-20 times with each leg. To increase efficiency, try not to hold your breath.

8. Hoop

Hula hoop is great for helping us achieve a thin waist and flat stomach with exercises that are very simple. It's very easy to spin. You need to stand up straight, put your hands behind your head.

Moving only the lower body. For the best effect, you should use a heavy massage hoop with special balls or attachments. If you are still unfamiliar with hula hoop, be careful. Otherwise, you risk bruising and serious discomfort. Start spinning the hoop for five minutes, allowing your body to get used to it. Increase the load over time.

9. Oblique crunches

You need to lie on your back, put your hands behind your head.

Bend your legs, lift your head slightly and actively push your head and chest up diagonally, so that one shoulder blade remains on the floor and the other rises. The opposite leg should go to the hand that is involved in the movement. Touch elbow and knee, then repeat for the other arm and leg. When performing this exercise, it is important that you feel the oblique muscles on your sides along with tension in your upper abdominal area.

10. Yogo Cat

Rounding out the top ten is the yoga cat exercise, for which you need to get on all fours. Then alternately bend up and down 10-20 times.

During the process, you should feel your body. The movement of the head, shoulders, butt and back should be synchronous. These exercises for a flat stomach at home help your muscles relax and consolidate the results. Try not to throw your head back suddenly.

This simple complex will help you improve your figure. You can watch a video of exercises for a flat stomach, which will demonstrate the correct technique and help you avoid mistakes.

Flat stomach and thin waist at home: some tips

Exercise isn't all we need to achieve our dream figure. You can move towards your goal faster and more confidently if you remember the following rules:

Remember motivation. To exercise regularly and eat right, you need to understand why you are doing it. . You can regularly imagine your future ideal body; you can put a photo of a lady with the desired parameters on your refrigerator. Constantly having a source of inspiration before your eyes, you can go towards your goal.
Switch to fractional meals. To reduce the size of your stomach and teach it to eat less, you need to reduce your portion sizes. But you can increase the amount of food you eat. Six meals a day is much better than two meals a day and very plentiful.
Experts advise those who dream of a thin waist to eat raspberries.. It contains ketones, which effectively fight excess fat. During berry season, eat half a glass of delicious raspberries 15 minutes before your main meal. When raspberries are not in season, grapefruits can be consumed. They are also known for their fat burning properties. Try eating half a grapefruit before meals, and this alone will help you lose a couple of extra pounds without much effort.
Avocados and olive oil are also considered very beneficial foods for the waist.. They contain valuable fatty acids that help prevent the accumulation of excess fat, including on the stomach and sides. But you need to eat them in moderation, because these foods are still very high in calories.
Be sure to have breakfast. This is the most important meal of the day. prevents overeating during the day and helps normalize metabolic processes.
Helps to achieve a thin waist and flat stomach, yoga and meditation.
Do not be nervous. It is known that stress often leads to overeating. And it doesn’t have the best effect on the entire body. The same goes for lack of sleep.
Eat porridge. Oatmeal is a versatile cereal that makes a wonderful breakfast. It contains fiber, complex “slow” carbohydrates, and helps normalize cholesterol levels. Oatmeal perfectly saturates you for the whole day, and in order to assimilate it, the body will need to expend a lot of energy. Therefore, for a thin waist it is the best assistant.
Eat apples. Studies have shown that those who regularly eat at least 300 grams of apples lose weight faster and more effectively than those who do not have them in their diet.
Eat dairy and fermented milk products. The calcium it contains helps to get rid of excess weight and promotes proper muscle building.
Helps well in the fight for a flat stomach and thin waist. It is very simple to do, and at the same time, it allows you to reduce your waist size by 5 centimeters in just a month.
Go beyond cardio. They burn more calories, but are needed to make them more effective. Their advantage is that after them, the body will burn fat for another day even at rest.

Thus, a simple set of exercises combined with slight adjustments to your diet is a great way to achieve a slender and toned tummy and a thin waist. The main thing is to practice regularly, and the results will not keep you waiting.

In this article, you will learn how to make your stomach flat at home so that it becomes elastic and toned in six weeks without tiring exercises. This may be the simplest training system ever invented.

Get ready to get rid of that annoying belly button: Created exclusively for Women's Health by fitness expert and California-based salon owner Rachel Cosgrove, this workout combines the most effective at-home exercises for a flat belly with fat-burning cardio that hits every muscle. the cortex simultaneously, and not in isolation (real magic for the abdominal area, right?). This is what helps burn excess fat in problem areas.

Do these exercises three days a week. Just make sure that the days do not follow each other in a row. Start with Basic Training (exercises one through four) to prepare your muscles. After three weeks of regular training, you can safely move on to advanced training (exercises five to eight). To burn fat faster, perform exercises in cycles. That is, go through a series of exercises, one after another, with pauses of 30 seconds in between. After the first cycle, rest for a minute, then repeat the series of exercises again.

How to make your stomach flat at home?

Follow this interval training routine three times a week immediately after your core workouts. This will speed up your metabolism and burn all that fat that stubbornly hides your beautiful muscles. Rest intervals should alternate with periods of active, intense work. And if you can’t do the exercises and talk at the same time, then you’re doing everything right. Your task is to fully concentrate on the speed and intensity of working on yourself. Your activity should alternate with periods of rest using light exercises to gradually restore your muscles. In one Australian study, women who did 15 days of intense interval training lost significantly more weight than those who did regular, lower-intensity training.

This type of interval training will also require warm-up and cool-down periods. To do this, you can use any light physical activity of your choice: cycling, running, treadmill in the gym.

Exercises for a flat stomach

Exercise 1 – Basic Workout: Plank

You need to lie on the floor, bend your elbows and stand in a position in which you can comfortably support yourself on your elbows.

Your body should be stretched in a straight line. Tighten your abdominal muscles and imagine that something is trying to push them out from the inside. Hold this position for 60 seconds.

If you can’t hold the position for a minute, then try doing this exercise using the interval method (to begin with). 10 seconds of tension - 5 seconds of rest.

Continue this for 60 seconds. Focus on the position of your body - do not bend down and do not allow your butt to rise up.

Exercise 2 – Basic Workout: Side Plank

To begin, you need to lie on your side. Support your body with your right arm bent at the elbow so that your body forms a diagonal line.

Place your free hand on your thigh. Tighten your abdominal muscles and hold them in this position for 60 seconds.

If you cannot maintain tension, then refer to the interval technique from the first exercise.

Exercise 3 – Basic Workout: Glute Bridge with Leg Raise

Lay on your back. The legs must be bent at the knees and the feet should be placed on the floor in a completely flat position. Leave your hands on the floor along your body.

Raise your hips so that your body forms a straight line from your shoulders to your knees (position A). Tighten your abdominal muscles and pull your right knee towards your chest (position B).

Hold your torso in this position for two counts, then lower your leg to the starting position. Repeat with the other leg. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions.

Exercise 4 – Basic Workout: Rotation Lunges

Hold a small dumbbell with both hands. Feet shoulder width apart. Hands forward (position A). Take a big step forward with your left foot, and, squeezing your abdominal muscles, rotate your torso to the left side as you lower your right knee to the floor until both your legs are bent at an angle of 90 degrees (position B). .

Return your torso to a straight position, push your left foot off the floor and stand in the starting position. Repeat with the second leg. This counts as one repetition.

You need to perform 2-3 sets of 15 repetitions. Keep your arms straight.

Exercise 5 – Advanced Workout: Left Arm Forward Plank

Get into a plank position. The body is extended in a straight line (position A). Tighten your abdominal muscles and gently shift your body weight to your right hand.

Extend your left arm straight out in front of you (position B) and hold it in this position for three to ten seconds. Slowly return your hand to its place.

Repeat the same with your right hand. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions with a minute's rest between sets.

Exercise 6 – Advanced Workout: Side Plank with Rotation

In a plank position on your right side (position A), tighten your abdominal muscles and extend your left arm up toward the ceiling (position B).

Slowly lower your arm down and rotate your torso towards the floor until it is almost parallel to the floor (position C). Return to side plank position. This is one repetition.

Perform 2-3 sets of 5-10 repetitions on each side. Rest between sets – 1 minute.

Exercise 7 - Advanced Workout: Hip and Leg Raises

Lying on your back, bend your right leg and lift and extend your left. Leave your hands on the floor (position A).

Lift and lift your hips off the floor so that your left leg and torso form a single line (position B).

Hold for two counts, return to the starting position. This is one repetition. Perform 10-15 repetitions with each leg. If you want to make the exercise more difficult, cross your arms over your chest.

Exercise 8 – Weighted Reverse Lunges

Take a small dumbbell in your left hand and hold it at the level of your left shoulder (position A). Step your left foot back and lower your left knee to the floor (but not all the way) until both legs are at right angles.

At the same time, lift the dumbbell up above your shoulder (position B). Return to the starting position.

This is one repetition. Perform another 10-15 repetitions and change positions.

Based on materials:

http://www.active.com/fitness/articles/8-killer-ab-exercises