Flat toned belly want to have many girls. You can achieve the desired result even at home, regularly performing special exercises aimed at training the muscles of the press. About the anatomy of the muscular torso of a woman, what exercises are considered effective, how to perform them and with what regularity (training program), we will talk in more detail in the article.

The main mistake of beginners in losing weight is that they try to fully fulfill all the loads intended for already trained people. You can’t do this - you need to increase the intensity of classes gradually, allowing the body to get used to the loads.

1. following the plan. To make progress, before starting work on yourself, it is recommended to draw up a plan for future training. The plan should be as convenient as possible so that it can be easily remembered, and most importantly, follow it without retreating.
2. Combination. Among other things, do not forget that training should be combined with proper nutrition. The effect of exercise will be achieved only in conjunction with food restrictions.

Warm up before workout

An important rule for playing sports is to start training with a warm-up.

A simple warm-up includes the following steps:

1. Rest your palms on your sides, spread your legs wider. Turn the body in different directions until it stops. Do 20 times.
2. Hands down, legs apart. Without lifting your feet from the floor, bend down so that your hands can reach the tips of your toes. Perform 15 times.
3. Stretch out straightened arms in front of you. Alternately raise right foot to the left palm, and the left foot to the right palm as high as possible. Repeat no more than 20 times.
4. Stretch your arms, spread your legs. Without taking your feet off the floor, squat as low as possible. The number of squats is 20.

On average, the warm-up lasts 15-20 minutes.

A bike

The first effective exercise for the abdominal muscles is the Bicycle.

It is important that the part of the training that requires a lying position is carried out on the floor (it is permissible to practice on a special carpet).

Performance:

1. Lie on your back;
2. Put your hands behind your head (the elbow joints should be divorced);
3. Bend your legs and raise them above the floor (by 10-15 cm);
4. Raise your shoulders above the floor, at the same time bend and unbend your legs, simulating movements like when riding a bicycle.

You need to perform the bike 7-10 times, 2-3 sets each.

plank

Exercises for a flat stomach at home almost always include a bar:

For beginners, one approach is enough. Every day you can gradually increase the time of the bar. Many professional trainers advise putting a mirror in front of you when doing this exercise. With it, you can monitor the correct position and straightness of the back.

side plank

Performance:

For each side, one approach is enough.

Plank with leg raises

The third variation of the famous exercise is the plank with leg raises:

Performing the exercise costs the same as a regular plank - 25-30 seconds.

Plank with leg and arm raises

This variation of the bar is more difficult than the previous ones, but it more effectively loads the abdominal muscles:

During the exercise, you need to try to maintain balance and not deviate to the sides. Do 2 sets of 20-30 seconds on each side.

Twisting

Twisting will also be useful in losing weight:

Do 15-20 times, 3 sets.

Cot

Performance:

Perform 10-15 times, 2 sets.

Vacuum

Exercises for the press are not only power loads, but also breathing exercises. A flat stomach at home helps to form a vacuum.

Performance:

1. Lie on your back, arms along the body;
2. Bend your knees, inhale and exhale several times;
3. Inhale deeply, then exhale sharply, releasing all the air from the lungs and at the same time draw in the stomach as much as possible;
4. Do not breathe for 12-15 seconds without moving;
5. Relax, breathe deeply.

Lunges with rotation

Spin lunges are done from a standing position and are not as popular as planks or vacuums, but they are quite effective.

Performance:

1. Stand up, rest your palms on your sides;
2. Without bending your back, lunge forward with your right foot so that your left knee touches the floor and your right leg is at a 90 degree angle;
3. Straighten up from the accepted position, do not bend your back;
4. Change legs (now lunge with the left), then perform the exercise, alternately lunging either with the left or with the right.

Lying leg raise

Lying leg raise is a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be both complex and simple, but they are all equally effective for the press and not only. So, for example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

1. Lie down, arms along the body;
2. Raise your legs so that the toes are pointing towards the ceiling;
3. "Draw" large circles on the ceiling, first with the right, then with the left foot (from left to right, without lowering the second leg to the floor).

You need to do three sets of 10-15 times.

"Frog"

This element of training is called so because of the position in which it is required to be done: it is somewhat reminiscent of the structure of the paws of the animal of the same name.

Performance:

1. Lie on your back, bend your legs and connect your feet;
2. Lower your knees slightly, but without tension;
3. Place your hands behind your head;
4. Raise the body, strain the stomach as much as possible;
5. Stay in the accepted position for as long as possible;
6. Get down without lowering your head to the floor. Repeat 5-10 times, do 2 sets.

Walking on hands from an emphasis lying

Performance:

"Alligator"

The alligator exercise should be performed with 10-20 meters of flat floor in front of you.

In addition, you will need something that will allow you to slide on the floor without friction (bag / towel).

Performance:

1. Wrap your feet with the selected towel / bag;
2. Take an emphasis lying down;
3. Using only hands, "go" to the end of the freed part of the floor (you just need to drag the body along with you);
4. After going to the end, rest for 60 seconds and come back, then repeat the exercise one more time.

birch

This familiar exercise strengthens the lower abdominal muscles. Before performing, trainers recommend stretching your neck.

Performance:

1. Lie on your back, place your hands under the buttocks;
2. Raise straight legs;
3. Raise the pelvis above the floor, moving the legs as far as possible, try to keep the hands in their original position on the floor;
4. Hold for a couple of seconds, then lower yourself to the floor.

You need to repeat the birch 5-10 times.

cardio

What are the benefits of cardio

Cardio training, unlike conventional exercises, is aimed not only at strengthening the muscles, but also at maintaining the cardiovascular system in good shape. Thanks to cardio training, blood circulation improves in a person, and the heart muscle is strengthened. Also this species classes maintains the heart and blood vessels in a healthy tone.

In addition, this sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to intensively burn fat, spending it on energy for exercise.

Important! People with hypertension should be wary of cardio training. With this disease, they are not contraindicated, but hypertensive patients during training need to monitor their pulse and avoid overvoltage.

Types of cardio training

Cardio training includes several sports, so everyone can choose what is convenient for him:

• Running/fast walking;
• Cycling / exercise bike;
• Rope exercises;
• Running on a treadmill;
• Jump workouts.

So, cardio training is quite possible to carry out at home.

A set of exercises with a hoop

For a flat stomach, hula hoop exercises are also good:

Fitball exercises

Fitball (gymnastic ball) - another effective remedy for home workouts.

Exercises:

1. Holding the fitball in arms extended upwards, sit down 10-30 times. In this case, the body should be straight;
2. Hold the fitball between your legs (the middle of the ball should be at the level of the knees), then squat with it, forming a right angle with your knees. In this position, linger for 20-30 seconds. Repeat 17 times;
3. Stand up, put the fitball on the floor behind you. Then lean on it with your knee. Step forward with the other leg, bending the knee as well. At the same time, try to straighten your leg on the ball. Do 5-10 times;
4. Put the ball in front of you, then take a pose for a regular plank, but put your elbows not on the floor, but on the fitball. Hold in this position for 25 seconds;
5. Lie on the floor, hold the fitball with straight arms, stretch your legs. Slowly raise both legs and arms at the same time without releasing the ball. At the extreme point, “pass” the fitball from your hands and hold it between your ankles, then, holding the ball with your feet, lower yourself to the floor. Repeat - 7-10 times.

Yoga for a flat stomach

Exercises for a flat stomach at home can be supplemented with yoga classes. Many experts recommend them as an effective fat burner.

Bhujanasana:

Paripurna Navasana:

1. Lie down, arms along the body (back side down).
2. After inhaling, raise straight legs.
3. After that, stretch out your arms, trying to reach your toes with your fingertips.
4. Hold the pose at an angle of 45 degrees for 10-20 seconds, then lower yourself to the floor, exhaling deeply.
5. Repeat 4-7 times.

Pavanamuktasana:

Dhanurasana:

1. Lying on your stomach, bend your knees.
2. Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
3. Bend back.
4. Exactly breathing, lie like this for 20-30 seconds.

Adho Mukha Svanasana:

1. Get on all fours, stretch your arms forward.
2. Inhale, then as you exhale, straighten your legs, raise your pelvis.
3. The head should be tilted down.
4. Stay in this position for 20-30 seconds, then straighten up, after a while do 3-4 more times.

Breathing exercises for a flat stomach

More important in losing weight is, among other things, breathing exercises:

A set of exercises for the week

Monday:

• Warm up;
• A bike;
• Vacuum;
• Hoop exercises;

Tuesday:

Wednesday:

• Warm up;
• Plank;
• Cardio training (20-30 min.);
• Breathing exercises.

Thursday: rest.

Friday:

• Warm up;
• A bike;
• Yoga;
• Breathing exercises.

Saturday:

• Warm up;
• Plank with leg raises;
• Cot;
• Hoop exercises;
• Yoga.

Sunday:

• Warm up;
• "Alligator";
• Leg circles;
• Cardio training (15-20 minutes);
• Breathing exercises.

So with the help of simple exercises, you can lose weight and create a flat stomach for yourself at home.

Video: exercises for a flat stomach

Effective exercises for a flat stomach in a video clip:

Flat stomach in two weeks, see the video clip:

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 work. 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.

An 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

Ecology of consumption. Fitness and sports: Lie on your back, put your hands behind your head. Raise your legs perpendicular to the floor and bend at the knees at a right angle ...

1. Twisting with simultaneous lifting of the pelvis

Starting position. Lie on your back, bend your knees and lift off the floor. Fold your hands behind your head, point your elbows to the sides.

How to perform. As you exhale, simultaneously lift the body and pelvis, pulling them towards each other, and as you inhale, lower yourself down. Keep a flat stomach. If you can go higher, but your stomach is puffing up, stop, pull it up more, inhale and exhale higher, controlling a flat stomach in the navel and lower abdomen. The movement should be by the efforts of the abdominal muscles, and not by stretching the neck, so make sure that it is not tense and open your elbows to the sides.

Repeat 16 times.

2. Diagonal twists

Starting position. Lie on your back, put your hands behind your head. Raise your legs perpendicular to the floor and bend at the knees at a right angle (table top position), place your palms behind your head and lift your shoulder blades off the floor. Stretch your neck, do not overexert it.

How to perform. As you exhale, twist the body, stretch your left elbow to your right knee, and with your left leg, straightening it, forward into a diagonal. While inhaling, return to the starting position and, without lowering the body, repeat twisting to the other side. Throughout the exercise, pull the navel to the spine, keep a flat stomach. Do not lift your lower back and pelvis from the floor, twist from the lower rib, and not from the waist.

Repeat 8 times on each side.

3. Legs out to the side from a table top position

Starting position. Lie on your back, put your hands at your sides, raise your forearms perpendicular to the floor and rest your elbows on the floor. Legs are in a table top position.

How to perform. As you exhale, without changing the angle at the knees, lower your legs to the side until the shoulder blades are still pressed to the floor. Keep a flat stomach, pull it in even more. On an inhale, return to the starting position and repeat on the other side. If at first it will be difficult to maintain balance, start performing the exercise with a small amplitude, controlling the movement of the abdominal muscles, and then increase it and rest your elbows more strongly - the stomach should bear the main load. Repeat on the other side.

Perform 8 times in each direction. After this exercise, lower your legs to the floor and rest for a while.

4. Opening the elbows and straightening the legs at the same time

Starting position. Lie on your back, put your hands behind your head, pointing your elbows forward, legs in a table top position. Raise your body without lifting your lower back from the floor.

How to perform. As you exhale, straighten your legs, stretching them forward and upward at an angle of about 45-60 degrees to the floor, and at the same time open your elbows, pointing them to the sides. While inhaling, return to the starting position without lowering the body and legs.

Stretching your legs, make sure that the lower back does not bend: press it harder from the floor, pulling in the abdominal muscles. There should be no distance between the floor and the lower back - this will protect the back from overstrain. Opening your elbows, lower your shoulders and stretch your neck muscles. Do not rush to immediately lower your legs low, to begin with, feel the movement with a high leg lift, the main task is to keep a flat stomach.

Repeat 8 times.

5. Stretching behind the hand to the foot

Starting position. Lie on your back, put your hands behind your head, bend your knees and place the foot of your left foot on the floor, and raise your right foot until the lower leg is parallel with the floor. Raise your body and turn to the right, lower back on the floor.

How to perform.As you exhale, straighten your right leg at the knee and at the same time stretch your left hand towards your right foot. While inhaling, return to the starting position without lowering the body.

Perform 8 times in each direction. published

How to achieve a flat stomach? One of the most exciting questions for all genders. AT modern conditions this is not a whim, but a tribute to fashion and culture for the cult of appearance. Everyone is desperately trying to find out the secret of harmony from the stars. Meanwhile, it is very simple - persistent and systematic work on oneself.

Until now, there has not been invented a more effective and at the same time the most affordable way than playing sports. That is why we have selected the best abdominal exercises for you. The complex affects problem areas and promotes pumping of the abdominal muscles.

"Corner".

Technique: sitting on the floor and resting on the palms, raise straight legs at a level of 45-50 ° from the floor. Hold for 15 seconds, increasing the duration by 2-3 seconds daily.

"Twisting".

Technique: lying on your back and throwing your legs on a stable surface (chair or bench), stretch your hands to your socks with the shoulder blades off the floor. Run 15 times.

"Scissors".

Technique: lying on your back, raise your legs 30 ° from the floor and make cross horizontal movements. Perform within 15-30 seconds.

"Rise of the legs in emphasis."

Technique: lying on the floor, lean on your elbows and toes, alternately raise your legs up, holding for 5 seconds. Perform 15 repetitions for each leg.

"Laying on your side leg raise"

Technique: lying on your side, raise both straight legs up to an angle of 45 °. Repeat 20 times on each side.

Exercise rules:

• Exercises must be performed one after the other in the specified sequence, with a break between them of 25 seconds;
• It is necessary to perform 2 sets of each exercise;
• The total time of the lesson should be at least 20 minutes;
• The complex is best performed 20-30 minutes after waking up, but before breakfast;
• The complex of exercises should end with a stretching exercise: lying on your stomach and resting your hands on the floor, bend as much as possible in the spine.

Exercises for a flat stomach, provided that they are performed daily, can have a quick tightening effect. The advantage of this set of exercises is the total impact on the abdominal muscle groups: the abdominal and lateral areas - thus, body fat will leave evenly from all zones.

Do not forget that a balanced diet, adherence to the daily routine and cosmetic procedures will greatly increase the effect of physical training.

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 a basic level, which, quite, is within the power of even the unprepared. 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 light 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 the 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

Everyone is familiar with school lessons physical education exercise "Bicycle" 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 abdominal muscles, straighten one leg at a 45-degree angle to the floor, and 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.

Slightly tighten your abs by 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, breathe deeply, and do the second set, 10 reps for each leg.

Hitch

Don't skip this step important point 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!

Gay Gasper in training 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 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, place 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 twisting, 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

1. 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.
2. 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.
3. 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.
4. 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's important to tighten the right muscles rather than doing 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 hour, 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- by removing fat from the abdomen and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase self-esteem and you will feel much easier, more confident. Flat, beautiful tummies for you!