The abdominal region is often the main problem in the area and for men and for women. If you want to lose weight in the area of the waist and reduce belly, the first thing that you must set the power. In second place, adding exercise or other physical activity on a regular basis. We offer you the top 20 exercises for slimming the abdomen and strengthening the muscles of the press (without the plates, turns, and jumps).
TRAINING FOR SLIMMING THE ABDOMEN
Abdominal fat accumulates when unbalanced nutrition, excessive consumption of carbohydrates fast and low physical activity. Also the stomach may increase when hormonal infringements and after childbirth in women. Without a correct balanced diet for to get rid of belly fat is not possible. But regular exercise will help you to achieve your goals and lose weight in your belly much faster.
We offer you a selection of exercises for slimming the abdomen, which focus on:
- Total loss of fat through exercises, functional and high pulse throughout the session
- The tone of the muscles of the abdomen through the execution of exercises with emphasis on the corset muscle
In this workout for slimming the abdomen came easy 's low-impact exercises to tone the muscles of the entire body, but in particular muscle corset. Here not going to the sheets and turns – all the exercises are vertical, that is, it goes to a standing position. However, even without these classic exercises well pump of the press, tighten the abdomen, to burn calories and reduce body volume.
Who will come this collection of exercises?
- For those who want to lose weight and tighten your abdomen (yes, and entire body in general)
- The fact that you only start to train, because the exercise is very accessible, even for beginners
- Those who are looking for a training in the press conference without turns and the plates
- Those looking for a simple load in the morning or the afternoon
- Those looking for 's a low-impact and simple cardio-training
If they are are the French, English exercises rapid pace, then this training becomes an excellent option to 's low-impact cardio with no breaks. You put the pulse, burn calories, and put the metabolism. The higher the rate of execution of the exercises, the more efficient from the point of view of fat burning will be the training.
If you want to tone your muscles, perform the exercise slowly and concentrate. The speed in this case, you do not have a decisive meaning.
In the use of this training:
- The strengthening of the press, and the strengthening of the abdomen through exercises with emphasis on this area of the body.
- The burning of calories and speed up the metabolism because that you can perform different mnogocwetnye exercise, and keeping a pulse throughout the exercise.
- The tone of the muscles of the whole body (including thighs and buttocks!) thanks to the exercises that involve various muscle groups of the upper part and the lower part of the body.
- The posture improves and the strengthening of deep muscles that support the spine.
- Improves overall endurance and physical preparation.
Of course, losing weight very difficult. You can't force the body to burn fat from a specific area of the body. But if you eat well, exercise as fat loss, to strengthen the abdominal muscles to tone and improve posture, this all together will help to improve your figure and get rid of the fat in the belly.
As you perform this exercise:
- Before training, it is desirable to perform warm-up exercises to prepare the body to the load.
- You can perform this exercise for slimming the abdomen, or a timer, or by the number of repetitions. The number of repetitions is specified in the description of the exercises, but you can always change the quantity below their possibilities. Train taking into account the repetition useful if you do not have to hand the timer. In this case, try not to make big breaks between the exercises, on average, the rest should be 10-15 seconds.
- However, for slimming the abdomen more efficient to conduct the training of time, trying to make the most amount of reps in less time. This approach will allow you to grow grow maintain a high pace and burn more calories. For example, you can select the ranges of exercises of 30 seconds intensely working / 10 seconds rest and we move on to the next activity. To set the intervals download the application on your phone.
- Below is the 20 exercises for slimming the abdomen, which are divided into two sets of 10 exercises. You can perform these rounds in a day or in rotation on different days at its discretion.
- During the time of execution of the exercises is very important to tighten the muscles of the press, the belly should not be relaxed.
- The greater part of the years presented, activates the muscles and in the upper part and the lower part of the body, so this workout is not only for the loss of weight in the abdomen, but also for the entire body in its entirety.
- The higher the speed of execution of the exercises and the faster pace of the exercise, the more calories you burn and efficient to pass the training from the point of view of fat burning.
- Hold your breath during the exercise: exhaling on the effort, breathing in relaxation.
The timer of 30 seconds of work and 10 seconds of rest:
EXERCISES TO LOSE WEIGHT IN THE ABDOMEN (ROUND 1)
In the first round (or first segment) of our training includes 10 of the following exercises for slimming the abdomen and the pumping of the abdominal muscles:
- Balances the leg with the touch of the feet: 15 reps each leg
- Pulling the knee towards the chest with the back: 15 reps each leg
- Woodcutter: 15 repetitions on each side of the
- Torque foot-knee-elbow: 15 reps each leg
- Elevation of the knee with the forwarding of the hands: 15 reps each leg
- Effect of inclination in the position of lifting: 15 repetitions on each side of the
- Pulling the knee and feet in the round: 10 reps each leg
- Mill: 15 repetitions on each side of the
- The attack with the tilt: 10 reps each leg
- Mahi standing on the side of the incline: 15 reps each leg
If you exercise with a timer:
- 20 seconds of work / 10 seconds of rest: the total execution time of 7.5 minutes
- 30 seconds of work / 10 seconds of rest: the total running time of 10 minutes
- 45 seconds work / 15 seconds of rest: the total running time of 15 minutes
If you are doing the amount of repetitions, the total execution time of a round is ~10 minutes. You can repeat the exercise in two rounds.
- BALANCES THE LEG WITH THE TOUCH OF THE FEET
- PULLING THE KNEE TOWARDS THE CHEST WITH THE BACK OF THE
- The WOODCUTTER
- TORQUE FOOT-KNEE-ELBOW
- ELEVATION OF THE KNEE WITH THE DEVIATION of HANDS
- EFFECT OF INCLINATION IN THE POSITION OF LIFTING
- PULLING THE KNEE AND FEET ON ONE SIDE OF THE
- MILL
- RUN TO THE PLACE WITH THE INCLINATION OF THE
- MAHI A KICK IN THE FACE WITH AN INCLINATION OF
Stand with your feet give a little more of the shoulders, hands to dissolve in hand, tighten the abdomen. As you exhale lift direct right leg up, slightly above parallel with the floor. At the same time, study the body of the right to draw the toes of the feet. Hold the position for a second in that position, and then repeat for the other side.
Do exercise in the dynamic rhythm, including in the work of the abdominal muscles, the effort of the press. Balances the leg they also help to strengthen the muscles of the legs and the gluteal muscles, especially the posterior face of the thigh.
How much do: 15 repetitions for each leg.
This is another great exercise for slimming in the abdomen, which in turn strengthens the muscles of the cortex and elevates the heart rate to burn calories.
For its implementation, give a foot more width of the shoulders, to the right of the stop completely on the ground, the left foot rests on the tip. The chassis is a little shown to the right. Lift the hand above the head, with the hands together. As you exhale, lift the left knee towards the chest. At the same time turn your body to the left and down the palm of the hand on the knee. Then, go back to the initial position. Do exercise in the dynamics of a hand, including in the work of the abdominal muscles.
How much do: 15 repetitions, first on one side, then 15 reps on the other side.
Open widely your legs, lift above the head, the hands folded in the palm of the hand. Turn the body towards the left, stretching the maximum upward and to one side. As you exhale slowly on the side part of attack, tilting the body and arms on the floor. In this exercise, you must not only comply with the side of an attack, and rotate the body as you straighten your legs.
Exercise woodchopper effectively helps to pump not only the corset muscle, but also the buttocks and the inner surface of the hip. Through the incorporation in the work of the muscles of the upper part and the lower part of the body to burn more calories and lose weight in the stomach.
How much do: 15 repetitions, first on one side, then 15 reps on the other side.
Stand with your feet shoulder-width apart, with your palms crossed behind the head, the abdomen tucked. As you exhale, lift bent right leg. At the same time, they study the case so that the elbow of the left hand touched the knee of the right leg. Hold the position for a second and returns to the initial position. Do exercise alternately in both parties.
This type of option laps is simple, safe and very effective for for exercise for weight loss in the abdomen.
How much do: 15 repetitions for each leg.
This exercise will not only help you to lift the belly, but working on the balance. By the way, balance exercises are well developed through the stabilization of the muscles of the abdomen, which are responsible for the beautiful posture and a healthy spine.
To perform this exercise stand with your feet shoulder width apart, arms extended forward before breast-feeding. As you exhale, and squeeze the right knee in the stomach. At the same time turn your body to the right, giving the sugar sugar arm to find a player. Try to maintain the stability, not lurching from side to side. Also in this exercise it is important to rotate the body, and not just shake their hands.
How much do: 15 repetitions for each leg.
This simple exercise helps us to work out the area of the waist and the sides, and re-tighten the thighs and buttocks, at the expense of the static in sumo wrestling. In addition, you trabajaris on the development of balance and strengthening of deep muscles of the stomach.
For the realization of the exercises, sit in the deepest part of sumo-squat, take of the hand by the head. As you exhale lean to one side, trying to touch with the elbow of the same name of the knee. Do exercise alternately in both parties, feel the work of the oblique muscles of the abdomen.
How much do: 15 repetitions on each side.
This is another exercise on the basis of the pull-up bar for the knee-to-chest. It is a movement that activates all the abdominal muscles, and accelerates the pulse, therefore, is a great exercise for weight loss in the abdomen.
For their execution, stand up straight, left leg dedicated to the medium metro is a player of the right leg a little bent in the knee. Of the hand, slightly folded peruvian peruvian in the elbow, pull out in front of the breastfeeding. Is the initial position. As you exhale, squeeze the left leg of his abdomen, touching the palms of the hands on the knees. On the inhalation, return to the initial position. Then, as you exhale, and squeeze the left foot to himself, and then maximum the leg forward, as if trying to break the wall in front. Continue to alternate with the knee and with a foot on a side.
How to perform: 10 repetitions, first one leg, then 10 repetitions on the other leg.
It is a quiet, working in exercise with an emphasis on abdominal muscles, obliques. The mill is also a very useful exercise for the back as it stretches the spine and straightens the back.
For its execution stand with your feet apart widely, to the right of the stop of looking to the outside. With the left hand raised upwards, the right hand is omitted and is located close to the hip joint. As you exhale tilt smooth back to the right, trying to touch with the hand right the foot. The body almost parallel with the floor, chest facing forward, the left hand is extended vertically upward. Do not round the back and does not give the body forward. On the inhalation, return to the initial position. Do the exercise at a slow pace, controlling the technique.
How much do: 15 repetitions, first on one side, then 15 reps on the other side.
Stand up straight, pull the left leg in the subway is a player. Place the hands on the waist. As you exhale bend the knees and take the position of attack. Both thighs form a right angle with the leg, the knee of the front leg does not come out by the front of the sock. Hold the position for a second, making sure that he is trying to keep the balance, and then tilt to the left. Drag from side to side with the right hand, to include in the work of the abdominal muscles, obliques.
In this exercise, slimming the abdomen is very important to maintain the stability and balance. To do this, stretch the muscles of the abdomen and buttocks, transfers the weight on the heel of the front leg and maintain concentration throughout the exercise. Little can be deployed to the foot of the front leg to the inside – so it will be easier to keep the balance. Do not perform this exercise if you feel discomfort in the knee during the attack.
How to perform: 10 repetitions, first on one side, then 10 reps on the other side.
And still a dynamic exercise to lose weight in the abdomen, which also helps to strengthen the muscles of the entire body in its entirety. You pump the oblique muscles and get rid of the pants ride on the hips.
Stand with your feet shoulder-width apart, with the arms raised above the head with palms forward. As you exhale previous to begin to expel the direct right leg to the side until parallel with the ground, there is little you can bend your knee. At the same time, lean your body to the right and lower the arms along the body bending at the elbow. Try to touch the right elbow to the right knee. Do exercise alternately to right and left.
How much do: 15 repetitions for each leg.
EXERCISES TO LOSE WEIGHT IN THE ABDOMEN (ROUND 2)
In the second round (or second segment) of our training includes 10 exercises for slimming the abdomen and the pumping of the abdominal muscles:
- Pulling the knee into the stomach with the raising of hands: 15 reps each leg
- The bend over with twist: 15 reps on each side of the
- Effect of the inclination on the side of the knee-elbow: 15 reps each leg
- The blows with the feet and forward: 10 reps per leg
- Stanovaya shot in the leg: 10 reps each leg
- Pulling the knee to the muscles obliques: 20 reps per each leg
- Blows with fists in the squat: 20 reps in each hand
- Effect of the inclination on the side of the rope: 15 repetitions for each leg
- Property with the back: 15 repetitions on each side of the
- Pulling the knee on the stomach: 15 repetitions for each leg
If you exercise with a timer:
- 20 seconds of work / 10 seconds of rest: the total execution time of 7.5 minutes
- 30 seconds of work / 10 seconds of rest: the total running time of 10 minutes
- 45 seconds work / 15 seconds of rest: the total running time of 15 minutes
If you are doing the amount of repetitions, the total execution time of a round is ~10 minutes. You can repeat the exercise in two rounds.
- PULLING THE KNEE INTO THE STOMACH WITH THE UPRISING OF HANDS
- THE BENDING WITH ROTATION
- EFFECT OF THE INCLINATION ON THE SIDE OF THE KNEE-ELBOW
- THE STROKES WITH THE FEET FORWARD AND
- STANOVAYA JERK
- PULLING THE KNEE TO THE OBLIQUE MUSCLES
- BLOWS WITH FISTS IN THE SQUAT
- EFFECT OF THE INCLINATION ON THE SIDE OF THE ROPE
- The half squat WITH THE BACK OF THE
- PULLING THE KNEE IN THE STOMACH
This exercise can enter, not only in the training for slimming the abdomen, but also in its cardio-training to lose weight or even warm-up exercises before exercising.
Stand with your feet hip-width apart, stomach tucked, arms extended vertically upwards. As you exhale previous start to lift the knee up toward the chest. At the same time lower the arms, clenching in the fist, and scrutinies in the body, trying to touch the chest to the hip joint. Make an effective for for exercise for slimming the abdomen alternatively on one and the other leg.
How much do: 15 repetitions for each leg.
Stand with your feet shoulder-width apart. Connect the hands with the palms together, lift it up and rotate your body to the left so that the gaze has been directed toward the. The pelvis is not developed. Is the initial position. As you exhale sit up until your thighs parallel with the floor, not the opening of the hands and the twisting of the housing in the opposite direction. Your left elbow to the right knee. On the inhalation, return to the initial position.
This exercise not only strengthens the abdominal muscles and helps you lose weight in the belly, but and tones the muscles of the thighs and the buttocks. If you are a beginner, it is not necessary to bend down until the thighs parallel to the floor, do the exercise in the comfort of spaciousness.
How much do: 15 repetitions, first on one side, then 15 reps on the other side.
Stand with your feet shoulder-width apart, hand-in-hand to reach the head. As you exhale, take the bent right leg, and lift the lid so that the knee is lateral to the height of the chest. At the same time, lean your body to the right, trying to touch with the elbow the knee. Return to the starting position and repeat on the left side. Do exercise in the dynamic between both parties.
It is simple at first sight!) the exercise is excellent accelerates your pulse and help you lose weight in the abdomen.
How much do: 15 repetitions for each leg.
This is another excellent exercise that will help you lose weight in the abdomen. Kicks speed up the pulse rate, burning calories and strengthen the muscles of the abdomen and of the legs. This exercise will be useful in any cardio-training.
Stand with your feet shoulder width apart, arms bent at the elbows. On the exhale tap with the left foot, as if you were trying to break the wall in front. On the inhalation, return to the initial position. Then, as you exhale kick with the left foot, only now in the left-hand side. Make swinging forward and to the sides in the leg. Keep in mind, not limp licked the feet, and to invest the strength in each blow. The body does not remain static but a complete process included in the work. Feel how tense the muscles of the cortex.
How to perform: 10 repetitions for each leg.
This is an exercise most often include the collection of exercises for the buttocks, but not everyone knows that the Stanovaya shot in the leg exceptional working corset the muscles. In addition, it develops the balance and directs the lower part of the body.
For its execution stand with your feet shoulder width apart, arms extended over the head. As you exhale, lift the right leg up and tilted forward to the raised leg, the trunk and the hands formed a straight line. The foot can bend a little bit the knee. To maintain balance, stretch the muscles of the cortex. Also try to keep stable the foot of the left leg, as if the "stick" it to the ground.
How to perform: 10 repetitions, first on one side, then 10 reps on the other side.
This exercise is aimed at the development of the oblique muscles of the abdomen, as well as in the burning of the fat layer, as it is perfectly accelerates the pulse of the body.
To perform this simple exercise for slimming the abdomen give widely the legs, the left leg slightly bent at the knee with expanded foot and the right leg thrown out to one side. The right hand raised upward, the left hand free is found throughout the body. As you exhale, lift the right leg up and lower the right hand down, trying to touch the knee and elbow. Do exercise in the dynamic pace to one side.
How to make: 20 repetitions, first on one side, then 20 reps on the other side.
It is very simple exercise for the abdomen, which will be under the power of each one. The exercise activates not only the abdominal muscles but also the muscles of the hands, hips, and buttocks. And also helps to disperse the heart rate and burn calories.
For its execution, to accept the position of high-lift widely between feet. As you exhale previous to start to make the strokes with the cuffs in the right and the left, twisting the body. In this exercise, it is very important to involve the muscles of the press and turn the body to include in the work the corset muscle.
How to perform: 30 repetitions in each hand.
And another exercise for slimming the abdomen and toning all the muscles of your body. Effect of the inclination on the side of the rope ideal as a warm-up before a training of the whole body.
To begin this exercise, take the lateral position of attack. To do this, open widely your legs and lower your pelvis, suffering the weight on the right leg. The thigh of the right leg parallel to the ground, the knee does not come out by the front of the sock. The left leg remains straight and stretched. The body will expand towards the right as to the left, the palm of the hand was close to the right foot and the right hand is withdrawn to is a player. On the exhale rolling of attack of the right on the left of the attack, synchronously unfolding of the body to the right and to the left.
How much do: 15 repetitions for each leg.
Stand with the feet to give more width to the shoulders. Of the hand to bend the elbow and place them in the fist in the chest. Breathing a little bend at the knees to descend into a small squat. On the exhale straighten and turn your body to the right, unwrapping the abdomen, the chest and the shoulders. Then, again slightly sit down and straightening turn the body to the left.
If you advanced the student can perform a crouch until your thighs parallel with the floor. This allows you to burn more calories and faster to achieve the goal of losing weight in the abdomen.
How much do: 15 repetitions on each side.
Slightly bend the knees and push down and is a player the left leg resting on the sock. Lift the hand above the head, bend the palm of the hand together. As you exhale, and squeeze the knee in the stomach. At the same time, lower hands, touching the palms of the hands on the knees. On the inhalation, return to the initial position. Do exercise to one side, then switch legs.
This exercise can become the basis of cardio exercise, if you are going to make your high-speed. It is also an excellent exercise activates the glutes.
How much do: 15 repetitions, first on one side, then 15 reps on the other side.
Before you start the fight with the fat in the abdominal area, it is necessary to understand why it is delayed here. In addition to outside the lack of attractiveness gut, deposition in this area may lead to the development of serious diseases.