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Exercises from the top 50 for the abdominal muscles: Weight and tighten the press

Do you dream of losing weight in your stomach, getting rid of the sides and reducing your waist?Start performing flat belly exercises today!To train the press, you will need minimal equipment and some free space in the room.

We offer a selection of high quality abdominal exercises, which is guaranteed to help you tighten the press and get rid of the fat of the waist area.

Belly exercises: What is important to know

Choosing quality exercises for the abdominal muscles

Before moving on to a selection of abdominal exercises at home, it is worth emphasizing that weight loss only happens when you consume food less than the body is able to spend on energy (that is, eat as part of a calorie deficiency).If you do not adhere to the restrictions on the diet, then the fat layer will not decrease even with the daily performance of the exercises of the abdominal muscles.

Therefore, three factors are important for effective weight loss in the abdomen:

  • Calorie deficiency and proper nutrition
  • Abdominal muscle training
  • Cardio workout for fat burning

Belly Training Rules at Home:

  1. If you want to achieve a flat belly for a short time, then your workouts should include cardio exercises for fat burning and tone of the abdominal muscles. Therefore, the training plan for the flat abdomen can be divided into two parts: cardio workouts (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes).The second part includes exercises for the abdomen on the back standing at the bar - at your discretion.It is desirable that the exercise program is as varied as possible.
  2. The total time of such a complex of abdominal exercises is 30-40 minutes, it is necessary to turn on 2-3 times a week.Of course, you can train more or less depending on your goals and problem areas.
  3. Before training the abdomen, it is advisable to perform a warm -up after exercise - perform stretching.
  4. If you want to lose weight in your stomach faster, then it is always better to focus on cardio workouts.This is always more effective for burning fat than just pumping the press.Be sure to look at our ready -made cardio weight loss training.
  5. For more effective fat burning on the stomach, it is advisable to increase the activity during the day: walk on foot, take regular walks, use less transport, choose active types of relaxation during the weekends.Popular modern gadgets that track the day activity can become your good assistant on this.For example, fitness bracelet.
  6. For some abdominal exercises, you may need dumbbells.If you wish, they can be replaced with plastic bottles of water or sand.Among the healthy fitness, Invice also draws attention to fitball and weight.
  7. Contrary to a common misconception, food training workouts will not help you lose weight in your abdomen. In addition, this practice gives a load on the heart, while the film does not affect the reduction of the fat layer at all.

Plan for performing a flat belly exercise

Exercises are done to choose from below.You can alternate exercise, change them in places, or add new ones.

  • Cardioction (15-20 minutes): 5 Exercises according to the 30-second scheme working-30 seconds rest or 45 seconds work-15 seconds rest, repeat exercises in 3 rounds, between circles 1-2 minutes rest.
  • DC + back exercises (10-12 minutes): 8-10 exercises according to the scheme of 40 seconds work-20 seconds rest or 50 seconds work-10 seconds rest.After every fourth or fifth exercise, you can take a short break.
  • Plates + Exercises on the stomach (10-12 minutes): 8-10 exercises according to a scheme of 40 seconds work-20 seconds rest or 50 seconds work-10 seconds rest.After every fourth or fifth exercise, you can take a short break.

Cardio exercise for the abdomen

Belly cardiotation will help you burn more calories, accelerate metabolism, begin the processes of fat burning and strengthen your abdominal muscles.Cardiment is better done with interruptions, such as 30 seconds, intensive operation + 30 seconds rest (or in Tabata mode), this will help the training to be much more efficient.

If you have health contraindications, just perform exercises without jumping and running while trying to maintain high speed.For example, instead of the horizontal running exercise, just pull your knees to your chest at the bar.

Exercises for the abdominal muscles on the back

The most common exercises for the flat belly are considered to be lying on the back - options for twisting, lifting the legs, pulling the knees to the chest, etc.The advantage of such exercises is that they help to pump the target muscles of the abdomen (straight and sloping), which means to make your stomach flat and fit. During your back exercise, your stomach should be pulled and pressed against the floor. You cannot bend your back, tear the lower back from the floor and make sudden movements, otherwise there is a risk of injury.Try to pull the navel to your spine and perform the exercises gently and thoughtfully.

Also, note that such flat belly exercises should be treated with special care if you have spinal problems.The various twist options give load on the back and lower back, so such exercises for the abdomen can cause pain or unpleasant sensations in this area of the body.If you have painful sensations during your back exercise on your back, then it is better not to practice them temporarily.Replace them with standing on your belly and bands (they will be considered below).After strengthening the muscle corset to these exercises, you can return.

  1. Twist
  2.  Twist with a touch of the floor
  3. Pulling knees toward chest
  4.  Touching the ankles
  5. Spitting torsion to the legs
  6. Double -twist
  7. Scissors
  8. Motor
  9. Extended bicycle
  10. Legs
  11. Round rotations with the feet
  12. Boat
  13. Russian

Exercises for the abdominal muscles at the bar

Planck is one of the most effective flat belly exercises.It not only helps to pump the rectus and inclined muscles of the abdomen, but also strengthens the entire muscle corset.

  1. Plank
  2.  Elbow plank
  3. Walking at the bar
  4. Bright shoulders at the bar
  5. Joins the bar
  6. Arms
  7.  Lifting
  8. Abstraction of legs at the bar
  9. Spider
  10. Sidebar
  11. Torsion in the sidebar
  12. Abstraction of the legs in the reverse bar

Exercises for the abdominal muscles stand

An excellent alternative to the more traditional exercises of the belly on the floor are exercises that are performed in an upright position.During the performance of such exercises, the likelihood of an incorrect back position, which means that a lower risk of injuries and exacerbations is less.For starters, you do not need to perform dumbbell exercises, you can start training without additional equipment.

  1. Carling with the elbow knee
  2. Landing
  3. The body is turned with dumbbells
  4. Dumbbell
  5. Slopes from dumbbells to the floor
  6. Detachment
  7. Tilting from dumbbells on the side
  8. Repeat with a beam
  9. Pulling knees toward chest
  10. Mill

Exercises for the abdominal muscles, back and lower back

This is another group of very effective exercises for the abdominal muscles.During their application, you will also strengthen the muscles of the back and lower back, which is a good prevention of pain in the spine and will help to improve the posture.

  1. Superman
  2. Superman is simplified
  3.  Superman
  4. Swimmer
  5. Hunting dog