Guests of the abdomen is often a major problem area and for men and for women. If you want to lose weight in the waist and reduce belly, then in the first place it is necessary to follow up on the food. Secondary – add exercise or other physical activity regularly. We offer you top 20 exercises for slimming the abdomen and firming the muscles of the press (without moldings, twists and hops).
EXERCISE FOR WEIGHT LOSS BELLY
Fat in the abdomen accumulates in the unbalanced diet, excessive consumption of fast carbohydrates and low physical activity. Also the stomach can increase in hormonal disorders and after childbirth in women. Without proper and balanced nutrition to get rid of belly fat is not possible. But regular exercise will help you achieve your goals and lose weight on the belly is much faster.
We offer you a selection of exercises for slimming the abdomen, which are aimed at:
- Total fat loss at the expense of functional exercises and high heart rate during the lesson
- The tone of the abdominal muscles after the completion of exercises focusing on the muscle corset
In this exercises for slimming the abdomen entered simple with a low-impact workout for muscle tone your whole body, but especially the muscular corset. There will be ledges and twists and turns – all the exercises are vertical, i.e., held in a standing position. However, even without these classic workout great pump press, pull your stomach, burn calories and reduce the volume of your body.
Who will suit this selection exercise?
- For those who want to lose weight and tighten up your stomach (yes, and the whole body in general)
- Who just starting to exercise, because exercise is very affordable even for beginners
- Who is looking for exercises on a press, without the twists and turns and moldings
- Those who are looking for easy charging on the morning of the night helena
- Those who are looking for a low-impact and easy cardio workout
If you perform a suggested exercise in a fast pace, then this training will be a great choice with low impact cardio without jumping. You'll increase the heart rate, burn calories and overclocking metabolism. The higher is the pace of performing the exercise, the better in terms of weight loss will be exercise.
If you are in the first place, to lead to a hardening of the muscles, then perform the exercise slowly and concentrated. Speed in this case has crucial importance.
What is the benefit of this exercise:
- The strengthening of the print and pull-ups abdominal through exercise with an emphasis on the guests of your body.
- Burning calories and speeding up the metabolism, because you will perform a variety of mnogocwetnye exercise and maintain the highest heart rate during the exercise.
- Muscle tone your whole body (including thighs and buttocks!) through exercise that uses several muscle groups of the upper and lower part of your body.
- Improve posture of your body, and strengthen the deep muscles that support the spine.
- Improve endurance and overall physical fitness.
Of course, to lose weight locally very hard. You cannot force the body to burn fat in a specific area of your body. But if you eat right, perform the exercise on fat loss, strengthen the abdominal muscles for their tone and improve posture of your body, all this together will help you improve your figure and get rid of belly fat.
How to perform this exercise:
- Before exercise it is advisable to do exercise, to prepare the body for the burden.
- You can perform this exercise for weight loss belly helena on a timer, or by number of repetitions. The number of repetitions is specified in the description of the exercise, but you can always change the number under your options. Practice counting the repetition of useful, if you don't have handy the timer. In this case, try not to make big breaks between exercises, on average, a vacation should be 10-15 seconds.
- However, for the weight loss of the abdomen is more effective to carry out training according to the time, try to make a greater number of repetitions in a shorter time. This approach allows you to maintain a high pace and burn more calories. For example, you can choose such intervals workout: 30 seconds vigorously work / 10 seconds rest and transition to the next exercise. For setting the intervals download the app on mobile.
- Below asked 20 exercises for slimming the abdomen, which are divided into two rounds of 10 exercises. You can perform these rounds in one day helena take turns on different days at your discretion.
- During performing exercises it is very important to the tension of the muscles of the press, the abdomen must be relaxed.
- A large part of the contributions exercise enables the muscles and the upper and lower part of your body, so this exercise is not just for weight loss belly, but also for the entire body as a whole.
- The greater is the speed of execution of exercises and the higher the pace of your workout, the more calories you burn and the more efficiently spend exercising in terms of burning fat.
- Attention to breathing during exercise: exhale on the effort, inhale on the relaxation.
The timer for 30 seconds work/ 10 seconds rest:
EXERCISE FOR WEIGHT LOSS BELLY (ROUND 1)
In the first round (helena first segment) our exercises have entered the following 10 exercises for slimming the abdomen and drawing the abdominal muscles:
- Mahi feet with the touch of the feet: 15 reps on each leg
- Pull-ups knees to chest with twist: 15 reps on each leg
- Lumberjack: 15 repetitions on each side
- Twisting standing knee-elbow: 15 reps on each leg
- Lifting the knees with the redirect hands: 15 reps on each leg
- Sails in the position of the squat: 15 repetitions on each side
- Pull-up knee and the mach your legs to one side: 10 reps on each leg
- Mill: 15 repetitions on each side
- Lunge with arms: 10 reps on each leg
- Mahi leg to the side with the tilt: 15 repetitions on each leg
If you train on a timer:
- 20 seconds work / 10 seconds rest: total time of 7.5 minutes
- 30 seconds work / 10 seconds rest: total time 10 minutes
- 45 seconds work / 15 seconds rest: total time 15 minutes
If you are by the number of repetitions, then the total time of implementing one round is ~10 minutes. You can repeat the exercise on two wheels.
- MAHI FEET WITH THE TOUCH OF A FOOT
- PULL-UP KNEE TO CHEST WITH ROTATION
- LUMBERJACK
- TWISTING STANDING KNEE-ELBOW
- LIFTING THE KNEES WITH THE REDIRECTION OF THE HANDS
- SAILS IN THE POSITION OF SQUAT
- PULL-UP YOUR KNEES AND MACH LEGS ON ONE SIDE
- MILL
- LUNGE IN PLACE WITH THE TILT
- MAHI LEG TO THE SIDE WITH THE TILT
Stand up straight, feet apart slightly wider than shoulder-width apart, hands in addition to in your hands, pull the belly. On an exhalation, lift the straight right leg up just above parallel with the floor. At the same time, the control sleeve to the right so as to get hold of the toes of the feet. Linger for a while in this position and then repeat the same for the other side.
Perform the exercise in a dynamic pace, include to work the muscles in the abdomen, straining press. Mahi leg also help to strengthen the muscles of the legs and buttocks, especially the back of your thighs.
How much exercise: 15 reps on each leg.
This is another excellent exercise for slimming the abdomen, which at the same time strengthens the muscles of the cortex and increases heart rate for burning calories.
For its implementation spread your legs wider than shoulder-width apart, right foot is completely on the floor, the left leg rests on the sock. Case a little spaced out right. Hands above your head, palms together. On the exhale, lift your left knee to your chest. At the same time with this expand the body to the left and put your hands on your knees. Then return to the starting position. Perform the exercise in the dynamics of on the one hand, is back on the job do not exceed your abdominal muscles.
How much exercise: 15 reps first to one side, then 15 reps on the other side.
Spread widely feet, lift above the head hands, folded in the palm of your hand. Turn the torso to the left, stretching the maximum up and into the hillside. On the exhale, slowly descend to the partial side lunge, tilt hull and immersed his hands to the floor. In this exercise you should only perform a side attack, and handles the chorus while straightening the legs.
Exercise lumberjack effectively helps to draw not only the muscular corset, but also the buttocks and inner thighs. By incorporating the work of the muscles of the upper and lower part of your body, you burn more calories and lose weight on the belly.
How much exercise: 15 reps first to one side, then 15 reps on the other side.
Stand up straight, feet shoulder-width apart, palms crossed behind your head, belly smart. On the exhale, lift up the bent right leg. At the same time, the control sleeve so that the elbow of his left hand touched the knee of the right leg. Linger for a moment and return to starting position. Do the exercise alternately on both sides.
Such a possibility twists and turns is simple, safe and very effective exercises for slimming the abdomen.
How much exercise: 15 reps on each leg.
This exercise will not only help you, pull your belly, but and improve balance. By the way, exercise on the balance ideally to develop stabilization of the abdominal muscles, which are responsible for the beautiful possession of your body and healthy spine.
To perform this exercise stand up straight, feet shoulder-width apart, arms extended forward in front of the chest. On the exhale pull your right knee to the abdomen. At the same time with this expand the body to the right, using the zika back. Try to keep stability, not staggered from side to side. Also in this exercise it is very important to turn the body, and not just wave your hands.
How much exercise: 15 reps on each leg.
Is it uncomplicated exercise helps to exercise the waist area and the hips, and also tighten up the hips and buttocks on account of the statics in the sumo. In addition, you can work on developing balance and strengthening the deep abdominal muscles.
For the execution of the exercise sit in a deep sumo squat, join your hands behind your head. On the exhale bend to the side, trying to touch the elbow of the same generation. Do the exercise alternately on both sides, feel that the work the oblique abdominal muscles.
How much exercise: 15 reps on each side.
This is another exercise on the basis of the pull-up knees to your chest. Such a move turns on all the abdominal muscles and accelerating the heartbeat, so it is an excellent exercise for slimming the abdomen.
For its implementation stand up straight, the left leg plays about half a foot back, right foot is slightly bent in the knee. Hands, slightly bent at the elbow, pull the front part of the chest. This is the default position. On the exhale pull the left leg towards the belly, touching the palm of the knee. On the inhale return to the original position. Then on the exhale pull the left leg to each other and create a mach foot forward, as if you are trying to break the wall in front of him. Perform alternately the stroke of a pen to the knee and fell swoop the foot to one side.
How much exercise: 10 reps first on one leg then 10 reps on the other leg.
It is quiet working on exercises with a focus on the oblique abdominal muscles. The mill is also a very useful exercise for your back because it stretches the spine and right back.
For its implementation stand straight, legs far away from each other widely, the right foot is mounted on the side. The left hand is raised up, right hand down, and lies close to the hips. As you exhale the container straight back to the right, trying to touch the hands of the right foot. The case is almost parallel to the floor, the chest looks forward, left hand stretched straight up. Not round the back and does not submit the cover forward. On the inhale return to the original position. Perform the exercise at a slow pace, by controlling the technology.
How much exercise: 15 reps first to one side, then 15 reps on the other side.
Stand up straight, take the left leg on the meter back. Hands to the waist. On the exhale bend your legs at the knees and please the situation of the prolapse. Both sides form a straight angle with the shin, the knee of the front foot goes forward socks. Linger for a second, make sure that you can maintain balance and perform the tilt to the left. Drag to the side with the right hand, turn in work the oblique abdominal muscles.
In this exercises for weight loss belly very important to maintain stability and balance. For this strain the abdominal muscles and the buttocks, move the weight to the heel of the front leg and keep your concentration during the entire exercise. You can kind of develop sole of the front feet inside – so it will be easier to keep the balance. Do not perform this exercise if you feel discomfort in the knee joint when the prolapse.
How much exercise: 10 reps first to one side, then 10 reps on the other side.
And one more dynamic exercises for slimming the abdomen, which will also help you strengthen the muscles of your whole body completely. You pump the oblique muscles and get rid of the riding pants on the hips.
Stand up straight, feet shoulder-width apart, hands raised above the head, palms forward. On the exhale start to drain straight right leg toward parallel with the floor, may be slightly bend it at the knee. At the same time, tilt your body to the right and lower your arms along your body, bending them at the elbow. Try not to touch the right elbow to the right knee. Do the exercise alternately on the right and left side.
How much exercise: 15 reps on each leg.
EXERCISE FOR WEIGHT LOSS BELLY (ROUND 2)
In the second round (helena second segment) our exercises are logged in still to 10 exercises for slimming the abdomen and drawing the abdominal muscles:
- Pull-ups knees to the abdomen with an elevation of hands: 15 reps on each leg
- Squat with twist: 15 reps on each side
- Sail towards the knee-elbow: 15 reps on each leg
- Kicks forward and to the side: 10 reps on each leg
- Stanovaya move on one leg: 10 reps on each leg
- Pull-up knee for obliques: 20 reps on each leg
- Punches his fists in the squat: 20 reps on each zika
- Sails at side attack: 15 repetitions on each leg
- Proprietary with twist: 15 reps on each side
- Pull-up knees to belly: 15 repetitions on each leg
If you train on a timer:
- 20 seconds work / 10 seconds rest: total time of 7.5 minutes
- 30 seconds work / 10 seconds rest: total time 10 minutes
- 45 seconds work / 15 seconds rest: total time 15 minutes
If you are by the number of repetitions, then the total time of implementing one round is ~10 minutes. You can repeat the exercise on two wheels.
- PULL-UPS KNEES TO THE ABDOMEN WITH AN ELEVATION OF HANDS
- SQUAT WITH A TWIST
- SAIL TOWARDS THE KNEE-ELBOW
- KICKS FORWARD AND TO THE HILLSIDE
- STANOVAYA TASTE
- PULL-UP KNEE FOR OBLIQUE MUSCLES
- PUNCHES HIS FISTS IN THE SQUAT
- THE SAILS ON THE SIDE ATTACK
- Half squat WITH the ROTATION of the
- PULL-UP KNEES TO BELLY
This exercise can sign not only at exercises for slimming the abdomen, but also to exceed your cardio exercises for weight loss, or even exercise before the training.
Stand up straight, feet shoulder-width apart, belly smart, arms extended vertically upwards. On the exhale start to lift your knees high to the chest. At the same time, lower hands, clenching them into a fist, and checks in the cover, trying to touch the chest, thighs. Listen to this is an effective exercise for weight loss belly alternately on one and the other leg.
How much exercise: 15 reps on each leg.
Stand up straight, feet shoulder width apart. Join your hands, palms together, lift them up and expand the body to the left so that the gaze was directed to the side. The pan when it takes place. This is the default position. As you exhale sit down into the parallels of the thighs to the floor, not the opening of the hands and the twisting of the sleeve on the opposite side. The left knee should be in his right knee. On the inhale return to the original position.
This exercise not only strengthens the muscles of the press and helps to lose weight in the abdomen, but also tones the muscles of the thighs and buttocks. If you are a beginner, do not cower to the parallels of the thighs to the floor, perform the exercise in the comfort of amplitude.
How much exercise: 15 reps first to one side, then 15 reps on the other side.
Stand up straight, feet shoulder-width apart, hands opened on your head. As you exhale bring the bent right leg and lift it so the knee was from the side at chest level. At the same time, tilt your body to the right, trying to touch the elbow to the knee. Return to starting position and repeat on the left side. Perform the exercise in the dynamics of the alternately on both sides.
It's simple (at first glance!) exercise is an excellent accelerates the heart rate and helps to lose weight in the abdomen.
How much exercise: 15 reps on each leg.
This is another great exercise that will help you lose weight in the abdomen. Kicks accelerating pulse, burn calories and strengthen the do not exceed your abdominal muscles and legs. This exercise will be it is useful in any cardio-training.
Stand up straight, feet shoulder-width apart, arms bent at the elbows. As you exhale hit his left foot, as if you are trying to break the wall in front of him. On the inhale return to the original position. Then on the exhale hit the left foot, just now on the left side. Do mahi forward and side on one leg. Please note, you must limply waving legs, and the investing strength on every strike. The sleeve does not remain static, but fully turns on at work. Feel how to tighten the muscles of the crust.
How much exercise: 10 repetitions on each leg.
This exercise often belong to collections of exercises for the buttocks, but not everyone knows that Stanovaya move on one leg and a great time preparing the corset muscles. In addition, it develops the balance and pump the lower part of your body.
For its implementation stand up straight, feet shoulder-width apart, arms extended overhead. On the exhale, lift your right leg up and tilt your torso forward so that increased leg, torso and arms formed a straight line. The foot can bend slightly at the knee. To maintain the balance of the trunk muscles of the bark. Also try to firmly hold the foot of the left leg, as if "stick" it to the floor.
How much exercise: 10 reps first to one side, then 10 reps on the other side.
This exercise is aimed at working the oblique abdominal muscles, but also the burning of fatty layer because it is excellent accelerates the rate of your body.
To meet this simple exercise for weight loss belly spread widely feet, the left leg is slightly bent at the knee with the advanced foot, and right foot plays on the side. The right hand is raised up, the left hand lie loose along your body. On the exhale, lift your right leg up and put your right zika down, trying to touch the knee, the elbow. Perform the exercise in a dynamic pace to one side.
How much exercise: 20 repetitions soon as possible to one side, then 20 reps on the other side.
It is a very simple exercise for the abdomen, which will be under force to everyone. Exercise is needed not only abdominal muscles but also the muscles of the arms, thighs and buttocks. And also helps to disperse the pulse and calorie burn.
For its implementation to please the situation of the sumo-squat with widely spaced legs. On the exhale, start to carry out strikes with fists to the right and left side, kroucenícamping in the hull. In this exercise it is very important to activate the muscles of the press and crank the body to fully incorporate into the work the muscle corset.
How much exercise: 30 reps on each zika.
And one more exercise for weight loss belly and tone all the muscles of your your body. The sails on the side the attack is also ideal as a warm-up before training your whole body.
If you want to proceed to the fulfillment of this exercise, take the situation side prolapse. For this spread widely feet, and the lower pan, transplanting the weight on the right foot. Thigh of the right leg parallel to the floor, the knee does not go forward socks. The left leg remains straight and elongated. Case expand to the right so that the left palm near the right leg and the right hand plays back. As you exhale rolling of the true prolapse of the left swipe, the synchronous turning of the torso to the right and to the left.
How much exercise: 15 reps on each leg.
Stand up straight, legs apart wider than shoulder width. Hands bend at the elbow, and fold in the hands on the chest. At the touch of a little bend your knees, dropping in a small squat. As you exhale straighten and rotate the torso to the right, turning the abdomen, the ribcage and shoulders. Then again, easy to sit down and when straightening, turn the torso to the left.
If you are an advanced dealing with then you can perform a full squatnie to the parallels of the thighs to the floor. It allows you to burn more calories and faster to achieve the goal in weight loss the abdomen.
How much exercise: 15 reps on each side.
A little bend your knees and take back the left foot with supportive socks. Hands above your head, palms folded. On the exhale pull your knees to the abdomen. At the same time, lower your hands, touching the palms of the hands knee. On the inhale return to the original position. Perform the exercise on one side, then change leg.
This exercise can become your essential cardio exercise, if you perform with high speed. Also, this exercise is an excellent turn on the gluteus minimus muscles.
How much exercise: 15 reps first to 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 he was saved right here. In addition to the external neatraktivnost a full belly, saving in this area can lead to the development of serious diseases.