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Top 50 trains for abdominal muscles: fasten weight and press

Do you lose weight in your abdomen, get rid of the parties and reduce your waist?Start training for a flat abdomen in the house today!To train the press, you need a minimum inventory and a little free space in the room.

We offer you a high-level exercise for the abdominal muscles that help you fasten the press and get rid of the back area.

Workouts for the belly: the important thing to know

Choice of quality exercises for abdominal muscles

If you do not comply with the rims of the diet, if you do not consistent the increase in the diet, if you do not consume the increase in the diet, if you do not consume increased growth to the selection of exercises for the abdomen.

Therefore, three factors are important to lose weight effectively in the abdomen:

  • Calorie deficiency and proper nutrition
  • Training for abdominal muscles
  • Heart-Training to burn fat

Training rules for the abdomen at home:

  1. If you want to achieve a flat abdomen in a short time, you should include cardio exercises for fat and exercise for the tone of abdominal muscles in your training. Therefore, the training plan for a flat abdomen may be divided into two parts: Cardio education (15-20 minutes) and exercises for all muscle corset (15-20 minutes).In the second half, there are exercises in the abdomen, standing, bar - in your discretion.The training program is desirable because it is as different as possible.
  2. The total time of such a training complex for the abdomen is 30-40 minutes, you need to engage 2-3 times a week.Of course, you can train more or less depending on the purpose and problem areas.
  3. Before preparing the belly, it is recommended to warm up after the training - do the extension.
  4. If you want to lose weight in your stomach, it is always good to pay attention to cardio training.This is always more effective to burn the press only with the press.Make sure you look at our cardio training ready to lose weight.
  5. It is expedient to increase the daytime activities for the more effective burns of oils in the stomach: walk on foot, walk regularly, use the less transport, select the active types of weekends.Popular modern devices that follow the activity during the day can be your good assistant in this matter.For example, fitness bracelet.
  6. For some exercises in the abdominal muscles, you may need dumbbells.If you want, they can be replaced by plastic bottle water or sand.Fitness and weight are paid among the healthy fitness.
  7. In the contrary to the general incorrect imagination, the training in food movies will not help you lose faster in the abdomen. In addition, this experience gives a burden on the heart, the film does not affect the reduction in the oil layer.

It is planned to train exercises for a flat abdomen

Trainings are taken to select from the following.You can do alternative exercise, change locations or add a new one.

  • Careocation (15-20 minutes): 5 seconds of rest or 45 seconds of work for the scheme of 30 seconds - 15 seconds, 3 constituencies, we train between 1-2 minutes of rest.
  • Regular + back (10-12 minutes): 8-10 exercises for 40 seconds - 20 seconds to relax or 50 seconds - 10 seconds rest.You can take a short break after every fourth or fifth exercise.
  • Workers in the wood + stomach (10-12 minutes): 8-10 exercises for a scheme for 40 seconds - 20 seconds rest or 50 seconds work - 10 seconds.You can take a short break after every fourth or fifth exercise.

Cardio training for the abdomen

Careocation for the abdomen will help to burn more calories, to accelerate metabolism, starting oil and strengthen the abdominal muscles.The carocony is played better with breaks, for example, 30 seconds, intensive work + 30 seconds rest (or in tabata mode), this training will help to make it more effective.

If you have opposite instructions for health, try to protect high speed, do exercise from jumping and work.For example, instead of "Horizontal Running" exercise, pull your knees in the bar.

Exercises for the abdominal muscles in the back

The most common exercises for a flat abdomen stretch on the back - bump, lifts legs, knees chest and so on. During the exercise in the back, your stomach must be drawn and pressed on the ground. Tilt your rear, pull down from the bottom and make sudden movements, otherwise there is a risk of injury.Try to pull the umbilical navel to his waist and fulfill the exercise softly and thoughtfully.

Also, if you have such training for a flat abdomen, you have to be treated with special caution.Different twist options give the back and a load of waist, so such exercises for the abdomen can cause pain or unpleasant feelings in this area of the body.If you have painful feelings during exercise for the abdomen, it is better not to apply temporarily.Replace them with exercises for stoles and stripes (to be discussed below).You can return to these exercises after strengthening the muscle cassette.

  1. Twisting
  2.  Bump with floor touch
  3. Drawing the knees
  4.  Touching the ankles
  5. Be wrapped into the leg
  6. Double twist
  7. Scissors
  8. Bike
  9. Long-term bike
  10. Raise legs
  11. Round rotation with legs
  12. Boat
  13. Russian turn

Exercises for the abdominal muscles on the bar

Plank is one of the most effective exercises for a flat abdomen.It only helps to strengthen the rectus and oblique muscles, as well as the whole muscle corset.

  1. Plank
  2.  Plank in elbows
  3. Walk in the bar
  4. Shiny shoulders on the bar
  5. Turns into the bar
  6. Rotating with the hands of the rod
  7.  Raise a bar
  8. Legs abstract on the bar
  9. Spider
  10. Lateral bar
  11. Twisting in the side bar
  12. Abstract legs in the reverse bar

Workouts for abdominal muscles

An excellent alternative to more traditional abdominal exercise in the floor is the exercises in a permanent position.During the performance of such training, the right position of the rear is the probability, injury and weight of weight.To get started, you don't need to make training with dumbbells, you can start a training without additional equipment.

  1. Carling with elbow series
  2. Feet landings
  3. Corps turns with dumbbells
  4. Twisting with dumbbells
  5. Slopes from Dumbbells to the ground
  6. Staff
  7. Tilt the dumbbells to the side
  8. Be lunisa
  9. Drawing the knees
  10. Mill

Exercises for abdominal muscles, back and lower back

This is a very effective group of exercises for abdominal muscles.During their execution, you will strengthen the muscles of the waist, which will help improve the good prevention of pain in the waist.

  1. Superman
  2. Superman Simplified
  3.  Superman with diluted hands
  4. Swimmer
  5. Hunting dog