27.11.2019

It is very important to exercise regularly and take care of your diet: it must be healthy and balanced. This will allow you to achieve good results in a short time.

Because our goal is slim stomach, then during this exercise it is his muscles that cannot be relaxed.

Take the necessary position: forearms and toes should rest on the floor. The elbows should be under the shoulders and the back should be straight.
You need to be in this position for at least 20 seconds. Repeat the exercise 5 times. Over time, you will be able to stay in this position for longer (one minute or more).

Frog

During this exercise, the middle and upper abdomen are worked. These are the areas that are the most difficult.

You need to sit on a hard surface. Rest your hands on the floor, and lift your legs slightly bent at the knees up.
Move your legs and chest back and forth so that your chest moves towards your legs.
The moment your chest and legs meet, you will feel tension in your abdominal muscles.
Repeat the exercise 10-20 times.

Leg raise

In order for this exercise to be as effective as possible, it is necessary to retract the stomach during its execution. The muscles must be tense.

Exercise

Take a supine position with your arms stretched along your torso. Legs should be straight.
Keeping your legs together, begin to lift them up. Imagine that an invisible thread pulls them up.
Without losing your balance, hold your legs up for a few seconds. Then slowly lower them back to the starting position.

Stretch for the abdomen

At the end of the workout, we will perform an exercise to stretch the abdominal muscles.

This exercise allows the musculature. It also helps the body recover from a series of other, more intense exercises, so it's great for finishing off a workout.

Take a position lying on your stomach, rest your hands on the floor and lift your torso, stretch.
Lean back slightly (as shown in the photo above), stretching the abdominal muscles.

Remember

A slim belly is a real challenge! But provided that the classes are regular, you will get the desired result. An excellent addition to them will be the observance of the correct diet.

Bibliography

health line. 6 Simple ways to lose belly fat, based on science. Available at: www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat
Álvarez C, Ramírez R, Flores M, Zúñiga C, Celis CA, Morales, C. Rev Med Chile 2012; 140: 1289-1296 Available at: scielo.conicyt.cl/scielo.php?pid=S0034-98872012001000008&script=sci_arttext

Petrofsky, J. S., Morris, A., Bonacci, J., Hanson, A., Jorritsma, R., & Hill, J. (2005). Muscle use during exercise: A comparison of conventional weight equipment to pilates with and without a resistive exercise device. Journal of Applied Research.

Liebenson, C. (2007). A modern approach to abdominal training. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2007.04.007

Bjerkefors, A., Ekblom, M. M., Josefsson, K., & Thorstensson, A. (2010). Deep and superficial abdominal muscle activation during trunk stabilization exercises with and without instruction to hollow. Manual Therapy. https://doi.org/10.1016/j.math.2010.05.006

Even thin and slender girls often have a fat pad on the stomach. By and large, there is nothing terrible in it: nature takes care of the safety of our internal organs and protects them as best it can. But if the deposits on the stomach began to interfere with you or spoil the figure, you need to get rid of them.

Fanatical swinging of the press does not help. The press will be pumped up, but will be hidden under fat, and visually the stomach will become even larger.

It turns out that yoga is a very effective way to deal with this problem. This will be confirmed by any person who has done at least a little bit of it. Of course, exercises alone cannot solve everything: yoga classes will help visually reduce the stomach, but 70% of success depends on proper nutrition.

1. Cobra Pose (Bhujangasana)

Helps to reduce the stomach and strengthens the muscles of the abdominal cavity. Very useful for the upper back, the back as a whole becomes stronger and more flexible.

Lie face down on the floor. Stretch your legs, keeping your feet together. The knees are tense, the toes are extended.
Exhale, firmly press your palms to the floor and pull your torso up. Take two breaths.
Inhale, continue to raise the torso until only the pubis touches the floor. Remain in this position for a while. The weight of the body is on the legs and palms.
Contract the anus and buttocks, tighten the hips.
Maintain the pose for about 20 seconds, breathing normally.
Exhale, bend your elbows and lower your torso to the floor. Repeat the pose 2-3 times, then relax.

2. Bow Pose (Dhanurasana)

This pose perfectly strengthens the central part of the abdomen. To improve the result, during the exercise, try to slowly swing back and forth. It improves digestion and trains the flexibility of the whole body.

Lie on the floor at full length on your stomach, face down.
Exhale and bend your knees. Stretch your arms back and grab your left ankle with your left hand and your right ankle with your right hand. Take two breaths.
Exhale fully and pull your legs up, raising your knees and at the same time lifting your chest off the floor. The arms and hands act like a bowstring, pulling the body together like a bow.
Raise your head and take it as far back as possible. Neither the ribs nor the pelvic bones should touch the floor. Only the stomach bears the weight of the body.
Raising your legs, you do not need to connect them at the knees, this makes it difficult to raise them high enough. Only when the legs are fully extended upwards, connect the hips, knees and ankles.
Since the abdomen is distended, breathing will be rapid, but this is nothing to worry about. Stay in the pose for 20 seconds to 1 minute if possible.
Then, with an exhalation, release the ankles, stretch the legs straight, lower the head and legs to the floor and relax.

3. Boat Pose (Navasana)

A wonderful pose to remove fat from the waist. In addition, it has a beneficial effect on appetite and strengthens the muscles of the legs.

Sit on your buttocks, bend your knees and place your feet on the floor. Tilt your back straight (!) back, about 60 degrees above the floor.
Raise your legs and straighten them at an angle of 60 degrees.
Extend your arms on either side of your legs parallel to the floor.
Breathe evenly, hold the pose for 30 seconds, increasing the duration to 1 minute or more.

4. Plank Pose (Kumbhakasana)

Kumbhakasana is one of the most popular yoga postures and is very effective for burning fat. The plank tones and strengthens the shoulders, arms, back and buttocks. In this position, the body remains strong and straight, like a plank. Here, as in push-ups, the arms, wrists, and abdominal muscles are strengthened.

Get on your knees and rest your hands on the floor, spreading your palms shoulder-width apart and moving them forward in relation to your shoulders.
Transfer most of the weight of the body to the hands, pressing the palms to the floor, as if lengthening the arms. We direct the vertebrae between the shoulder blades up so that the skin in this area is smoothed out and the upper back is expanded. The face is turned down, the chin is directed to the chest.
Position the pelvis so that the body from the back of the head to the heels is in the same plane. Don't drop your pelvis! Abdominal muscles - constantly active!
If you feel that the buttocks are rising, check the location of the shoulders: they should be exactly above the wrists. If necessary, shift your body weight forward or move your arms slightly forward.

5. Wind Release Pose (Pavanamuktasana)

This pose reduces lower back pain and strengthens the abdomen and hips, it has many more benefits. For example, the wind release pose improves bowel function, normalizes acid levels, and speeds up metabolism.

It also reduces the amount of fat in the abdominal cavity.

Lie on the mat on your back, stretch your arms along the body, palms pressed to the floor.
Bend your knees and bring your legs as close to your buttocks as possible and bring your knees towards your chest.
Keeping your palms on the floor, begin to lift your upper body until your head and shoulders are no longer touching the floor.
Then, moving your knees even closer to your chest, lift your hips and buttocks off the floor. make sure that the feet and knees are pressed against each other.
Grab the legs in the area of \u200b\u200bthe shins with bent arms, bringing the head closer until the nose touches the legs.
Hold the breath holding position. As you exhale, relax your arms, keeping the grip, and lower your head to the floor.
Repeat several times.

Slim stomach- the dream of every woman. This is not only a beautiful part of the body that men pay attention to. Trained abdominal muscles will make a woman's waist narrower, and the silhouette slimmer. We have more for you interesting exercises, which burn 20 times more calories than usual.

Perform them 3 times a week for 1.5 months, giving the body a rest for at least 2 days. Every exercise do it by the minute. If the press does not start to burn, continue to do the exercise further. The workout is short, but before it you definitely need to do a warm-up.

Exercises for a flat stomach

1. Straight leg raise
Lie on the floor, raise straight legs, while not tearing off the pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep straight legs, bend them a little at the knees. Raise again.

2. Alpinst
This is one of the best exercises. It is aimed not only at pumping up the press, but also at active fat burning. Get into a plank position. Alternately pull your knees to your elbows, fix them for 2 seconds and return to their original position.

3. "Bicycle"
Lie on your back, put your hands behind your head. Alternately pull your legs to your chest and straighten them as if you are pedaling: the left knee to the right elbow, the right knee to the left.

4. Plank
Get on your elbows, straighten your legs. Legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stay as long as you can.

Exercises for a flat stomach

Lie on the floor, raise straight legs, while not tearing off the pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep straight legs, bend them a little at the knees. Raise again.

4. Plank
Get on your elbows, straighten your legs. Legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stay as long as you can.

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

Anastasia Listopadova

Effective Abs Exercises - Video

It is difficult to achieve the perfection of the figure, especially in such a "difficult" area as the stomach and waist. Maintaining weight, maintaining a thin waist, a flat stomach at the age of 40+ years becomes a real problem. But nothing is impossible. Effective exercises offered by an experienced fitness instructor Gay Gasper are guaranteed to allow you to get a slim waist and a flat stomach.

The Gay Gasper complex includes special exercises for the rectus and oblique abdominal muscles, 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 of the basic level, which, quite, even the unprepared can do. Gay Gasper called it that - the Abdominal Press for Dummies complex.

For each exercise, a more complicated modification for the advanced level is also offered, or vice versa, a lighter version, if at the first stage it is difficult to cope even with the basic level.

You do not need special equipment or shells, you only need a mat. Therefore, the complex for a flat stomach Gay Gasper is ideal for practicing at home.

Gay Gasper recommends combining ab exercises with aerobics and a balanced diet, because just one swing of the press is not enough for a flat stomach. burn fat it is impossible only in one specific area, therefore, 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 fast. 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

It is imperative that before working out the muscles of the press, you need to perform a warm-up for 4-5 minutes (swings and punches, kicks, turns of the body, tilts), warm up and stretch the muscles to avoid injury.

basis of all exercises for a flat stomach and waist- classic twists, so, first of all, you need to learn how to perform them correctly.

1. Simple twist

Starting position: Lying on your back, legs tucked 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 yourself back to the starting position.

Try not to pull your elbows forward, do not lower your chin, do not strain your buttocks during the exercise. Inhale - below, exhale - above, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.

2. Leg raise

This exercise works lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at the level of the pelvis, arms to the sides.

Tighten your abs, slowly lift your hips off the floor by 2-3 cm, without changing the angle of your legs, hold for two counts, slowly return to the starting position. Inhale - below, exhale - above, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times again. Make sure that 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 the level of the pelvis, hands behind your head.

Tighten the press, at the same time pull up with both chest and knees, towards each other. Raising your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times again.

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 twisting, stretching your shoulder to the opposite knee, keep your elbow at shoulder level. The other elbow remains on the floor for balance. Lower yourself down and twist to the other side. Do 10 twists without pauses. The pace of the exercise is two counts up, two counts down. Try not to tear your pelvis off the floor.

Pull 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 the head, elbows apart.

Slowly lift your shoulders off the floor while tensing your abs, pull one chest knee in, then fully extend your leg. Do 10 repetitions with one leg, then the same exercise with the other.

Pull your abs, relax, breathe, and do the 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, lift your legs, keep your heels closer to the pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, tensing your abs, straighten one leg at a 45-degree angle to the floor, stretch your opposite shoulder to the knee of the bent leg. Then, without pause, do the same on the other side. Those. imitation of cycling. Pay attention to the speed, the movements should not be fast. Repeat 10 times. Stretch, rest and do another set.

7. Rocking your toes

A simple exercise that gives a serious load on the press.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at the level of the pelvis, hands behind the head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return the leg back. Then touch the floor with the other toe.

Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders down. Try not to tear your back off the floor.

Stretch, rest and do another set.

8. Circular rotations

exercise well works through the entire press.

Starting position: Lying on your back, put your feet on the floor, hands behind your head.

Tighten your abs slightly, pulling your ribs towards your hips. Tightening the 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 the pelvis does not come off the floor. Stretch, rest and do another set.

9. Backbend with knees bent

In the fight against the stomach, it is also important to train the muscles of the back. This exercise at the same time pumps the muscles of the press and back.

Starting position: Get on your knees, put your elbows on the floor. You can put a soft towel under your elbows. Put 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, stretch forward, rest, do one more set. Try to keep your back straight during the exercise.

10. Lifting the legs from the supporting position

Raise one straight leg to hip height, lock it in two counts, and return to the starting position. Then lift the other leg. Repeat the exercise 10 times for each leg. Breathe properly: exhale while lifting your leg. Try to keep your body straight without arching your back.

Bend your knees, sit on your heels, stretch forward, relax, take a deep breath, and do the second set, 10 lifts for each leg.

Hitch

Don't skip this step, it's an important part of your workout.

Traditional stretching of the muscles of the abdomen, legs, back (bending, stretching) 4-5 minutes.

Video of a complex of the best exercises for a flat stomach

Look online video exercises for a flat stomach Gay Gasper

You can download the video of a set of exercises for the abdomen and waist Gay Gasper

Important

If you have read to the end, then you are already working or want to start working on the problem of the abdomen and waist, so we repeat once again: Diet is important and combine pumping press with aerobic exercise, it can be aerobics, dancing, jumping or just walking at a brisk pace. Then your work will not be in vain, fat will go away from the abdomen, the waist will become thin, and the stomach will be taut and flat.

Important! Do crunches correctly and safely

Twisting. Do it right and safely!

In training Gay Gasper a lot twisting exercises, so let's pay a little attention to this most effective exercise for the press. It is very important to do them CORRECTLY and SAFELY!

Why crunches are so effective for the press

Twisting exercises are a universal exercise for the formation of a beautiful, flat stomach. Twisting is the only exercise that fully works all the muscles of the abdominal press.

Twisting. What muscles work

Abdominal Press formed by the rectus and oblique muscles of the abdomen. During the twisting exercises, the entire press immediately receives both static and dynamic loads, because. you have to simultaneously hold the body in a fixed position and perform twisting, in which the muscles either contract or stretch.

Moreover, twisting can effectively tone the entire rectus abdominis muscle, although it is very heterogeneous in its structure: powerful and thick at the top, and weak and thin at the bottom.

In addition, the muscles of the lower back 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 necessary to bring the ribs closer, and not the shoulders and chest, and it is to the pelvic bones, not to the knees. Otherwise, it will not work the press, but other muscles.

How to do crunches the right way

Lie on your back, bend your knees, put your heels as close to your buttocks as possible. Put your hands behind your head or fold over your chest.

As you exhale, begin to twist the body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Lift the 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 helping with your feet.

While inhaling at the same pace as they twisted, also smoothly, vertebra by vertebra, turn the body: first, lay the shoulder blades on the floor, then the shoulders, then the head.

If you perform the exercise correctly, you will not be able to sit down, this feature will show that the abdominal muscles work, and not some others.

Twisting. Basic Mistakes

Fix feet, 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 fixed legs, the abdominal muscles work only in the prone position on an incline bench or a special simulator.
Do not coordinate movement with breathing. Remember, the rise of the body always occurs on the exhale, and the return to the starting position on the inhale.
Lift your lower back off the floor. The lack of support under the lower back during twisting is fraught with prolapse of the intervertebral discs. Therefore, at the very beginning of twisting, try to press your lower back into the floor. If you can’t help but arch your back, do exercises on a fitball or put a towel folded several times under your lower back.
Perform the exercise in jerks. Do not help yourself during the exercise with swings of arms and legs. If you can’t lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from the ribs to the lower abdomen. It is important to strain the right muscles, and not to do the exercise at maximum amplitude.

Additional help - Sessions of Galina Grossmann for weight loss

Additional help that will help you get organized and tune in to fight with your stomach - energy sessions by Galina Grossmann, which activate the burning of excess fat and programming for easy weight loss. And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that it is real to lose weight.

And indeed, if you follow the very reasonable and logical recommendations that Galina Grossmann gives: eat by the clock, exclude flour, sweet, fried and other junk food don't eat at night and arrange once a week water day, the result is guaranteed.

However, in order to independently withstand such regulations, serious motivation and strong will are required, which we usually lack. It is this missing element that Galina Grossmann gives us at her energy sessions. Grossmann also has a special session for losing weight even on a very large belly, but unfortunately, access to it is now limited by the author.

Extra Help - Japanese Belly Fat Exercise

And if you trust physical exercises, then your attention is another effective exercise from fat on the sides and abdomen from the ingenious Japanese.

Additional motivation- removing fat from the abdomen and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase self-esteem and feel much easier, more confident. Flat, beautiful tummies for you!