Without a doubt, every woman in her heart wants to look perfect. And most often the desire to improve their own appearance does not affect facial features or hair, but the figure. A truly feminine silhouette is a high chest, a thin waist, toned buttocks and slim hips. But the main problem on the path to achieving the ideal is folds on the stomach. They ruin the whole image, make you doubt yourself, lower your self-esteem and become the reason for choosing unattractive clothing. A woman is guided by the principle: it is better to wear a baggy tunic and harem pants with an elastic band than a top and jeans with a low rise - after all, the stomach will be visible!
It is also frustrating that it is impossible to provide the desired forms with one diet: even if the weight melts before our eyes, the jelly-like state of the abdomen will remain so. The only sure way out is to regularly perform the most effective exercises for a flat stomach and thin waist, which will help to find (or return) a dream figure.
Maximum benefit
There are classic examples of exercises for the abdominal muscles, allowing you to remove the sides and hated folds. These are leg raises in a prone position, a “bicycle” and all kinds of twisting variations. However, many connoisseurs of the latest trends in the fitness world do not advise to get involved in such familiar (and sometimes loved) twists, claiming that this approach burns a minimum of calories and trains a minimum of muscles. Indeed: although crunches use the front muscles of the core, all other muscles remain untreated. So what does the most effective flat stomach exercise look like then?
Side bar
Surely you are familiar with the traditional bar, which is carried out, resting on the palms and feet. Fitness instructors offer to increase the complexity of this element and thereby double the effectiveness of the workout. Why is it the side bar that is most useful for sculpting the body? The answer is simple: during its implementation, you rely on two points instead of four, which means that the muscles of the press work harder to maintain balance.
How to make a side bar
- Lie on your left side, placing your elbow directly under your shoulder and squeezing your legs together. Place your right palm on your left shoulder or waist on the right side.
- Tighten your abs and lift your hips off the floor until you are in a position of balance on your arm and feet. The body should form a diagonal line. Hold in this position for 30-45 seconds. If it’s too long and hard for you, stay in the side bar for as long as your endurance allows, and repeat the hips as many times as necessary to achieve a total score of 30 seconds. Then roll over to your right side and repeat the exercise.
Walking on hands from an emphasis lying
As a rule, the most effective exercises for a flat abdomen, presented in the complex, always include some variation of walking on hands from an emphasis lying down. To perform this complex movement, it is necessary to use all muscle groups - the whole body is activated, including arms and legs. At the same time, stability and the ability to maintain balance are trained, which means that all core muscles are also trained.
How to perform
- Accept the lying position (as for standard push-ups). Place your palms shoulder-width apart, then set aside about another five centimeters further apart.
- Walk forward as far as possible on your hands, then return with the same “steps” to the starting position. Do 10-12 reps.
- You can increase the difficulty by lifting one leg while walking on your arms from an emphasis lying down.
"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 have to literally drag your body across the floor to use the entire body and improve the skill of maintaining perfect balance. In addition, the “alligator” quickly and intensively burns excess calories, as it combines cardio training, efforts to maintain balance and a strength element.
Correct execution
- Perhaps the most effective exercises for a flat stomach at home are not suitable for all apartments, but try to consider the following. To perform the “alligator” you will need a free, even strip of floor, along which you can go forward at least ten (or preferably twenty) meters. In addition, equipment will be required - any thing that allows you to glide on the floor with minimal friction. For carpets, a plastic bag is perfect, for tiles or wood - a terry towel.
- Take the starting position - the emphasis lying, after wrapping your feet in a bag or towel.
- Walk on your hands, dragging your torso along the floor, to the end of the free section. Relax for 60-90 seconds (you may need a little more or a little less time) and repeat the exercise, returning to the original position and to its original position. Complete the whole complex one more time.
Static Press Training
Oddly enough, the muscles of the cortex in statics can be trained not only in the pose of a traditional or side bar. The most effective exercises for a flat stomach and thin waist (photo) often include some kind of variation of the static (stationary) tension of the press. Your attention is invited to the classic element of strength training, for which you will need only a gymnastic mat.
Execution technique
Lie on your back on the mat and bend your knees at a right angle, tearing your feet off the floor. It is advisable that the feet also be at an angle of ninety degrees so that the socks look up. Extend your arms and place both palms over your hips. Take a deep breath and exhale as much as possible to reduce the abdominal muscles, pressing the pelvis to the floor and pushing the hips with your palms (while keeping your legs motionless). Keep this position for one second, then slowly relax the muscles. Three sets of ten repetitions should be done in a row.
If you think that the most effective exercises for a perfect flat stomach should include more serious elements, try to increase the complexity of the static press. As you exhale, pressing your palms to your hips (and at the same time your hips to your palms), lift your head and shoulders off the floor. As you inhale, lower your head and shoulders back to their original position. Additional mini-twisting will increase the load and achieve the desired result faster.
"A boat"
The most effective exercises for a flat stomach always involve the use of legs as a lever: just lift them above the ground, as the muscles of the cortex begin to work hard, taking on the weight of the lower body. The exercise "Boat" works on the same principle, for the implementation of which you will need a fitness mat.
How to make a "Boat"
Sit on the mat with your knees bent and your feet on the floor. Leaning back, rest on your elbows (the back should remain straight and ready for the load) and place your palms on the mat. Squeeze the abdominal muscles and raise your legs, bending them at a right angle. The knees should be touching and the socks should be looking forward. Slowly turn your legs to the left, without lifting your pelvis from the floor. Keeping a ninety degree angle, lower your legs a little and then turn them to the right, as if drawing the English letter U. Make twenty repetitions, each time changing the direction of the "letter".
If you are interested in a more serious load, you can keep your legs at a blunt, rather than a right angle, or completely straighten them.
"Frog"
What are the most effective flat stomach exercises? These are, without a doubt, dynamic movements with the separation of legs and shoulder blades from the floor. Try, for example, to complete a complete set of exercises "Frog" - the intensity of the development of the muscles of the core you will feel immediately.
What the exercise looks like
- Lie on the back of the gymnastics mat, lifting your legs, bending your knees and placing them in different directions. Heels should be in contact. Breathe in and lift your head and shoulders off the floor, curling over your ribs and looking at your feet. Raise your arms and extend them from the outside of the hips so that the palms are facing the floor.
- As you exhale, straighten your legs and stretch them at an angle of forty-five degrees above the floor, squeezing your knees. Inhale and take the frog pose again, bringing the touching heels closer to your buttocks. Make three sets of ten repetitions.
The "frog" is almost always included in the most effective exercises for a flat stomach - for a week of regular performance of this element, you can get quite a noticeable result. If you want to try the complicated version, try to lower your legs as low as possible while straightening your legs, without touching the floor.
Reviews
The reviews of the above exercises left at the thematic forums are somewhat controversial: although no one doubts the benefits of training the abdominal muscles with the above elements, there are those who consider classical ordinary and reverse twists to be the best method of dealing with excess fatty deposits on the stomach. Only one conclusion can be drawn: strive to choose your own, suitable only for you the most effective exercises for a flat stomach. Reviews, of course, can help, but everyone has different organisms, and the same twists can be useless for you personally. Try different options - and even if you don’t find the perfect complex, at least you’ll work out the press perfectly during the search!