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Top-50 exercises for the abdominal muscles: lose weight and tighten print

Dreams of losing weight in the abdomen, to get rid the sides and reduce the waistline? Start doing the exercises for flat belly at home today! For the workout of your abs, you will need a minimum of inventory and a little bit of space in the room.

We offer you a selection of quality exercises for the muscles of the stomach, which is guaranteed to help you pull up the print and get rid of fat of the waist area of.

THE EXERCISES FOR THE BELLY: WHAT IS IMPORTANT TO KNOW

a selection of quality exercises for the abdominal muscles

Before moving on to the compilation of exercises for belly at home, it's worth pointing out that the weight loss occurs only when you have a meal in less than the body is able to spend for the energy (i.e. eat within a calorie deficit). If you do not comply with the dietary restrictions, then by the layer of fat will not decrease even with the daily exercises for the abdominal muscles.

Then for weight loss in the abdominal area three important factors:

  • Caloric Deficit and proper nutrition
  • Workout to tone the abdominal muscles
  • Cardio workout to burn fat

THE RULES OF WORKOUT FOR ABS AT HOME:

  1. If you want to get a flat stomach in a short time, your training must include cardio exercises to burn fat and exercises to tone the abdominal muscles. Therefore, the training for a flat stomach can be divided into two parts: cardio workout (15-20 minutes), and exercises for the whole corset of muscle (15-20 minutes). During the second part contains the exercises for the belly on your back, foot, buttonhole – at your discretion. It is desirable, for the exercise program is more varied.
  2. The total time of such a complex of exercises for the belly is of 30-40 minutes, it is necessary to do 2-3 times a week. Of course, you can train more often or less often depending on your goals and problem areas.
  3. Before training belly it is advisable to do the workout, after the workout – run stretching.
  4. If you want to lose weight in the stomach fast, it is always better to pay attention to cardio fitness. It's always more effective to burn fat, simply download the print. Be sure to watch our ready cardio exercise for weight loss.
  5. For a more efficient way to burn fat on the belly it is also desirable to increase daily activity: the more you walk, do regular walks, use public transportation, choose the activities during the weekend. Popular modern gadgets, that follow the activities during the day, can become your good helper in this case. For example, the bracelet fitness.
  6. For some of the exercises for the abdominal muscles you may need a handlebar. If you want, you can replace the plastic bottles with water or sand. Of useful fitness equipment for weight loss abdominal also pay attention to the fitball and kettlebell.
  7. Contrary to popular belief, training, food transparency will not help you to lose weight fast in the abdomen. In addition, this practice gives the workload on the heart, with the reduction of fat, the film does not affect at all.

THE EXECUTION PLAN OF EXERCISES FOR A FLAT STOMACH

The exercises are taken at your choice of the following. You can switch exercises, rearrange them or add new ones.

  • Cardio exercises (15-20 minutes): 5 exercises for the scheme of 30 seconds work – 30 seconds rest or 45 seconds work – 15 seconds rest, repeat the exercise in 3 rounds, between the circles 1-2 minutes of rest.
  • Standing exercises + exercises on back (10-12 minutes): 8-10 exercises according to the scheme: 40 seconds work – 20 seconds of rest, 50 seconds work – 10 seconds rest. After every fourth-the fifth year you may take a short break.
  • Strap + exercises lying on the belly (10-12 minutes): 8-10 exercises according to the scheme: 40 seconds work – 20 seconds of rest, 50 seconds work – 10 seconds rest. After every fourth-the fifth year you may take a short break.

CARDIO EXERCISES FOR BELLY

Cardio exercises for belly will help you to burn more calories, speed up your metabolism, to initiate processes to burn fat and strengthen the abdominal muscles. Cardio exercises perform better with intermittently, for example, 30 seconds of intense work + 30 seconds rest (or tabata), this will help you to lead a training session much more efficient.

If you have contraindications for your health, just do the exercises without jumping and running, trying at the same time to maintain the high speed. For example, instead of exercise "Horizontal stroke" just pull your knees up to your chest in a position of the dashboard.

EXERCISES FOR THE MUSCLES OF THE BELLY ON THE BACK

The most common exercises for a flat stomach are considered to be exercises lying on the back – options, twists, climbs the legs, pulling the knees to the chest, etc. the Advantage of these exercises that help to pump the target muscles of the belly (direct and oblique), and then make your tummy flat and in shape. During the execution of exercises on your back, your belly should be pulled up and back against the floor. Do not bend the back, pull the lower part of the back from the floor and make sudden movements, otherwise there is the risk of getting hurt. Try to pull the navel towards the spine and perform the exercises gently and thoughtfully.

Also, note that in these exercises for a flat stomach must be treated with extreme caution, if you have problems with the spine. A variety of options of plot twists that give the load on the back and lower part of the back, as well as the exercises for the belly may cause pain or discomfort in this area of the body. If you experience pain while performing the exercises for the belly and on the back, then it is best to temporarily not to practice. Replace their exercises for the belly in the feet and straps (which will be discussed below). After the strengthening of the corset of muscle to these exercises, you can go back.

  1. Twist
  2. Twist with the touch of foot sex
  3. Pulling your knees up to your chest
  4. The touch of the ankles
  5. Torsion bars at the foot
  6. Double twist
  7. Scissors
  8. Bike
  9. Bicycle with straight legs
  10. Lifting of the legs
  11. Circular rotation kicks
  12. Boat
  13. Twist Russian

EXERCISES FOR ABDOMINAL MUSCLES BELT

Planck is one of the most effective exercises for a flat stomach. It not only helps to pump the live and obliques, but also to strengthen the entire muscle system full.

  1. Belt
  2. Strap on the elbows
  3. Walking in the belt
  4. Touch the shoulder belt
  5. Twists in the belt
  6. The rotation with the hands in the belt
  7. Climb the hand strap
  8. Derivation of the feet to the belt
  9. Spider
  10. The sidebar
  11. The lateral torsion strap
  12. Derivation of the foot in the back strap

EXERCISES FOR THE ABDOMINAL MUSCLES IN THE FOOT

An excellent alternative to the more traditional exercises for the stomach on the floor are exercises that are performed in the standing position. During the execution of these exercises in less likely to the wrong position of the back, and therefore, less risk of injuries and exacerbations. To start, you need to perform exercises with dumbbells, you can start to train, and without any inventory.

  1. Touch the elbow of the knee
  2. Leg lifts
  3. Turn the housing with handlebars
  4. Side curl with dumbbells
  5. Slopes with dumbbells to the ground
  6. Tilt in the squat position
  7. Slopes with dumbbells towards
  8. Turn with a lunge
  9. Pulling your knees up to your chest
  10. Mill

EXERCISES FOR ABDOMINAL MUSCLES, BACK AND LUMBAR

This is another group very effective exercises for the abdominal muscles. During their execution, you'll also strengthen the muscles of the back and lumbar region, which is a good prevention of pain in the spine and helps improve posture.

  1. Superman
  2. Superman simplified
  3. Superman with hands divorced
  4. Swimmer
  5. Hunting dog