A beautiful, flat stomach and waist are perhaps the most common desires of women who want to lose weight, because it is these parts of the body that are responsible for the femininity of the figure. A couple of extra pounds in the buttocks can attract the attention of men, but you can’t say the same about excess fat in the waist.
In this article, we will try to answer the popular question: "What exercises do I need to do to clean my stomach?"
But before that, consider an important point: just exercises for this zone are not a guarantee of weight loss. You can lose weight only in general, and to really achieve a beautiful waist, you need to approach the issue comprehensively and perform not only exercises for the abdomen, but also those that contribute to the most rapid weight loss of the whole body, and this is running, exercises for the legs and buttocks. Of course, we cannot do without muscle tightening in the area we need, because one of the causes of a flabby sagging abdomen is the low tonus of local muscles.
How much can I remove my stomach?
It is impossible to unequivocally give an answer to such a question - it all depends on the intensity of training and the degree of neglect of the abdomen. In any case, the bill will go not for days, but at least for weeks, or even months. Provided that the exercises are performed every day, proper nutrition and high physical activity in general, the owner of a small, but lost her tummy, will see the first noticeable results in two weeks. In addition, many women ask the question: "How can I quickly remove my stomach?" and mean: "How can I make my stomach flat, like a model?" This is not always possible. The physiology is different for everyone, and for some girls it will still be slightly convex. In any case, if he is in good shape, firm and toned, he will look very beautiful, even without being perfectly flat.
To remove the stomach, you need:
1. Strengthen the press. Moreover, the banal swing of the press will not be enough. It is necessary to work out all the muscles of the abdomen.
2. Do exercises that burn fat. If you do not pay attention to it, then you will get an excellent press that simply will not be visible.
So, what exercises should be done to remove the stomach
1. Stretching the abdomen. It can be done while lying down. Lie on the floor on your stomach, lean with your straight hands on the floor, pull the body up, keeping your feet on the floor. Stretch your body up and a little back.
2. Standing or sitting, holding your hands in the lock on top or on the back of the head, tilt the case. Watch your hips - they must remain motionless! Tilts can be performed forward, backward, to the sides, to perform circular movements. This simple exercise allows you to stretch your muscles and strengthen them.
3. Lying on the floor with bent knees, alternately raise and lower the pelvis, and also fix it in the upper position for several seconds. Usually start with a score of eight. This exercise strengthens not only the abs, but also the buttocks.
4. Leg raises from the supine position and body elevations of 90 degrees are probably the most famous exercises for strengthening the upper and lower muscles of the press. Be sure to include them in your weight loss program, but you should not get too carried away. The press can really be pumped, but just do not lose a single gram of excess fat, and the stomach remains as convex as it was, only becomes very hard.
5. Exercises to strengthen the oblique muscles of the abdomen: lying on your back, bend your legs at the knees, and bend the heels to the floor. Stretch your arms next to the torso with your palms up. Now, without lifting your heels, hips and one arm from the floor, join your palms. Alternately, do the exercise on one side, then on the other.
Such a number of strength exercises for weight loss is enough.
What exercises should be done to remove the stomach? - We adopt belly dancing
It is not necessary to seriously learn belly dancing if your soul does not lie to this kind of art. But you can take many elements, because they perfectly contribute to the deep study of the muscles, while ensuring stretching. It is such a belly, like that of oriental dancers, that is considered the sexiest: not pumped, not too thin, but elastic and harmonious. So a few exercises.
1. Starting position - standing. Stand steadily, feel that your feet are as if stuck to the ground. Keep your back and neck straight, but do not pinch them. At the same time, the knees should be slightly relaxed and even slightly bent. Now pull in your stomach, lifting your hips up (and not forward). Try to perform this movement, working exclusively with the abdominal muscles. Then push the hips down. The upper torso should remain motionless. If you do this exercise carefully, then even eight repetitions will be enough. Similarly, you can try to make the movement of the hips up and down from the sides. Note that the hips move up and down, but not sideways. If you combine these movements, you get a very beautiful rotation of the hips, which is called internal.
2. Turns to the sides. The starting position is almost the same: a stable position, a straight back, but it is better to straighten your knees. Stretch your hips. Please note that the hips should move, not the sides, as is often the case with beginners.
3. Shaking. Habit will be difficult, but any girl can learn to make them. Relax your knee, relax your hips as much as possible, your feet steady, your back straight, dreamy look into the sky. Slowly (at first very slowly) move your hips to the sides. Accelerate gradually. If you started to do shaking quickly, and suddenly it is not clear why you stopped, it means that relaxation was insufficient and the speed is still too high for you. Shake as long as possible. Even if you stop, take a breath, exhale sharply, tighten your abdominal muscles, then relax and continue shaking.
And finally, a hoop is a very effective way to get a beautiful tummy. How to twist it in order to lose weight?
Remember, the wider the feet are, the easier the exercise is and the less effective it is. Try spinning the hoop with your feet together and you will realize how powerful this simple exercise can be. But such difficulties are not required: put your feet shoulder width apart or a little narrower. Twist the hoop for at least 15 minutes without a break twice a day to get a really fast result. In any case, continuous torsion should last at least ten minutes. Calorie consumption increases significantly after the first 20 minutes of classes, so if time permits, you can twist the hoop for half an hour and an hour - it is impossible to overdo it with the hoop, as is the case with strength exercises. Of course, time also depends on the type of hoop, if it is massage, then 15-20 minutes will seem a lot.
So, what exercises should be done to remove the stomach? Minimum strength, maximum aerobic, stretching exercises and flexibility. Intense dances are great. And of course, you need to pay special attention to proper nutrition, because a piece of cake will be deposited primarily on the stomach, and "leave" from there last.