We will offer you a set of effective exercises that you need to perform from Monday to Friday. This is a simple program that focuses on all muscle groups. This program will help to easily achieve the desired results.
"We're holding our backs straight." We will make an effort to not "stick out" the tummy, and was always tightened.
- During the meal, thoroughly chew the food.
- Drink a day at least one and a half liters of liquid, better than mineral water without gas.
- Exhales and breaths should be deep and long, it will help to relieve nervous tension during the day and withstand any stress.
This program has certain advantages
- This is a clear saving of time.
- It is possible to fully follow this program, and you can choose those exercises that you think are more effective, complicate the complex, change those or other exercises.
- Many exercises are performed lying on the back, all precautions are observed here. If you have problems with your back, you can use the proposed program.
- You will need no more than 2 square meters of area.
- These exercises can be done at any suitable time.
Monday
1. Take the "lying" position. The chin is pressed to the chest. Legs bend in the knees so that the heels are as far away from the buttocks. With the tips of the fingers of the left hand, we try to reach the heel of the left leg. Repeat with the right hand, we reach for the right leg. The palms should face up. Repeat the exercise, at least 6 times for each hand. This exercise helps warm up all abdominal muscles without risking injury.
Do not need to do:
Superfluous dynamic movements - "mahi."
Correct breathing: We exhale at the very moment when the hand touched the heel.
2. In the "lying" position, raise your legs, bend your knees slightly. Cross your feet. We bend our legs towards the face in turn in three directions: to the left, to the center, to the right. We press the loin to the floor. Hands stretched out with the palms down. The head is on the floor in a calm position. Repeat the exercise at least 9 times for each direction. This exercise must be performed, avoiding sudden movements.
Do not need to do:
When we detach the body from the surface, we try not to tear our shoulders off the floor, then when we pull our legs to ourselves.
Correct breathing:
We exhale when the body approaches the legs.
3. In the "lying" position we will put our hands behind the head and cross our fingers. We bend our arms in the elbows, we try not to lift them up, we keep them parallel to the floor. Right leg bend in the knee. We lift the left leg vertically, but do not bend it. Raise the body up, do not tear the loin from the floor. In this position, we will approach the straight leg to the face, then return it to its original position. We repeat at least 12 times for each leg, if someone has a good physical preparation - 20 repetitions.
No need to do
Avoid gusty, sharp movements that can be committed with the application of excessive energy. Either the effect of the exercise will be lost.
Correct breathing:
We exhale when we bring our legs to the face.
4. Let's take the "lying" position. Relax the neck with a few rotational movements. This need may arise after the previous exercise. We will raise straight legs upwards. Hands spread hands with a "cross". Legs make circular movements as follows - one leg is very tense, straightened, is stationary. We press the loins tightly to the floor, buttocks a little raise.
The other foot describes circular motions around the first. Let's repeat 12 movements for each leg. This is an excellent exercise that is designed for abdominal muscles. Very quickly achieved effect. We do it after warming up the muscles with the help of exercises, which are aimed at strengthening the muscles of the abdominal press.
No need to do
Movement with a large scale, such movements will provoke a loss of balance, and then you will have to make many unnecessary movements, using other muscles.
Right breathing
We breathe in time to circular motions, we breathe in forward, and we exhale back.
Tuesday
We talk and read about calories. What is it really?
Calorie is a unit of energy that any product carries in itself. The sources of energy that are necessary for the life of the body are proteins, fats and carbohydrates. Carbohydrates with balanced nutrition should support 55 or 60% of fats, 25 or 30% of proteins, 15% for the energy needs of the body. To maintain vital functions: maintaining muscle tone, working the kidneys, the heart, breathing, the body consumes calories. For women, you need 1300 calories per day, and for men the norm corresponds to 1600 kilocalories. Whatever we do with any kind of vital activity, the body uses calories.
1. We assume the position of "lying", the body should rely on the hands, which are strongly wound back and bent at the elbows. Legs bend at the knees. The back should be straight, raise your head slightly upwards. Exercise for beginners, the position on the support on the elbows clearly controls the movements. If you perform the exercise correctly, there will be a feeling of muscle pressure in the lower abdomen. In this position, push the feet further, and then return to the starting position. Repeat the exercise 12 times, and those who have good physical training - 20 times.
If you are pregnant, this exercise should be removed, it is not suitable for you, in comparison with other exercises to strengthen the abdominal muscles.
No need to do
We try not to tear our feet from the surface.
Right breathing
Exhale, when the legs are returned to their original position, at this moment we are exerting a great effort.
2. In the "lying" position we'll put our hands behind our heads and cross them on the back of the head, we'll bind our fingers. Legs bend in the knees, we press the feet to the floor. Right elbow reach out to the left knee. Movements of the body are performed in one rhythm with the movement of our feet. We do the same with the right knee and with the left elbow. Repeat the smallest 10 times. If there is no time to do all the exercises, then we will do just that.
No need to do
Do not over-feed the casing to facilitate the exercise.
Right breathing
Exhale, when the elbow and knee come in contact.
3. In the position of "lying" legs bend at the knees, a little push. Let's put the palms behind our heads, fingers crossed at the back of the head. Head up. At the same time raise the body of the body and straighten the left leg, direct it to the face. Let's repeat the same with the right foot. The minimum number of repetitions for each leg is 10 times, for people with physical training - 20 times.
No need to do
We move not too vigorously. Movements should be slow, otherwise the meaning of this exercise disappears.
Right breathing
Exhale we do at the moment of rapprochement of the leg and body.
4. In the "lying" position, raise up the straightened legs, at a right angle, relative to the floor. The legs will be removed, so that the angle between the body and legs increases. In this case, the waist and the back should fit snugly against the surface. We will open hands in the form of a cross, the palms are directed downwards. Then start small circular movements with straight legs. First, make the right foot counterclockwise, and the left one clockwise and vice versa. We repeat, at least 10 times for each direction. For those who have a good physical preparation -15 times in each direction.
No need to do
We do not simultaneously move with different amplitudes, which will cause a loss of balance and unnecessary muscular tension in the buttocks.
Right breathing
We exhale when our feet are close to the face.
Wednesday
When performing exercises on the abdominal muscles spend about 50 calories, namely, 10 calories goes to the movement, and 40 calories are melted in the form of "heat". To put it scientifically, we spend 10 calories on dynamic energy, and 40 calories on thermal energy.
1. Exercise is very easy, you do not need to exert much effort. In the "lying" position, raise our legs and bend them in the knees, bringing them closer to the chest. Raise the pelvis and, straining the muscles of the abdominal press, linger in this position for 2 seconds, then return to the starting position. Repeat exercise 4 or 5 times.
No need to do
Create a "lever" by straightening your legs, leaving them in a vertical position.
We breathe properly
Exhale when the maximum muscle tension.
2. In the "lying" position we will spread our arms cross, palms down. We cross the raised and bent legs. From this position, raise the pelvis upward, while straining the abdominal muscles for 3 or 4 seconds. The palms serve as a support. Do not strain the muscles of the shoulders and neck. Repeat exercise 8 times.
No need to do
Do not tilt the legs in the direction of the face, try to keep them upright. This will not be a mistake, only the meaning of the exercise changes.
Right breathing
Exhale, then when we raise the pelvis. The head should lie quietly, do not allow unnecessary strain of the muscles.
3. In the "lying" position, we will stretch our arms out to the sides, turn the palms down. The head on the floor is face up. Cross and slightly bend your knees in the knees, raise them up from the floor. In this position, raise the pelvis upward, begin to swing one by one to the left and to the right. Hands will serve as a support, hands will be strained. We repeat the exercises for each direction 4 times, for people with good training - 10 times.
No need to do
We try to keep the shoulders off the floor at every inclination of the legs. We avoid deep inclinations to the sides.
Right breathing
Let us exhale when the legs are in an upright position.
4. In the "lying" position, let's relax the neck and stretch out our arms. Straight legs raise vertically, the feet should be parallel to the floor. Do not strain. With small and light movements, we tilt our legs to the face. Then we return to the starting position. Let's repeat the exercise 15 times, for people with good preparation 2 approaches 12 times.
No need to do
Slopes with a large amplitude, this will cause fatigue, it will be much better to control the movements, and if necessary stop.
Right breathing
Exhale every time the legs are in an upright position.
Thursday
Our body, on adapting body temperature to the environment spends about 200 calories. To maintain vital functions, about 1300 calories are wasted. On the digestion of food approximately 150 calories, and for muscular work every day is spent from 500 to 550 calories. All this corresponds to daily consumption of 2000 to 2200 calories.
1. This exercise is familiar to everyone. In the "sitting" position on the floor we will take back our hands and bend over backwards, bend our knees slightly and draw them to the body, while the legs should be parallel to the floor, and the toes of the feet should be pulled by ourselves. Reliance on the arms, back straight. In this position, we remove the body and legs from each other, then we bring them closer. Let's repeat the exercise 12 times.
It is not necessary to do
Tighten the legs without the body. Such movements do not give effect, thus muscles of the abdominal press will not be involved.
We breathe properly
Exhaled when the legs are pulled to the body.
2. Cross and straighten the legs. In the "lying" position we raise our legs perpendicular to the floor, hands we spread to the side with the palms down. The head lies on the floor, the face is turned upwards. We pull the legs on ourselves. In this position, we cross and spread our legs. Repeat the exercise 20 to 30 times in a comfortable rhythm.
No need to do
Too sharp movements, you will lose balance, and the position of the pelvis will be changed.
Right breathing
We exhale at the moment of crossing.
3. In the "sitting" position, let us lean back and lean on the palm of the hand, the arms should be bent at the elbows. The legs bent at the knees will be raised in such a way that the legs are parallel to the floor, while we pull the toes on ourselves. In this position we begin to bend and unbend our legs, we direct them in turn to the left and to the right. Simultaneously, remove the body and unbend legs, then bend the legs and lift the body, return to its original position. Repeat the exercise 12 times, and if you have a good training - 20 times.
No need to do
Do not rotate the shoulders in accordance with the movement of the feet. Shoulders should be fixed.
Right breathing
We exhale when the body and legs come together.
4. In the "lying" position, when the arms are spread out to the sides, and the palms are directed downwards, we raise our legs and pull the capes toward us. We keep one leg in a stationary state, the other leg is removed to the side and then we return to the starting position. If the exercise becomes easy, we increase the amplitude. Repeat the exercise for each foot 5 times, and if you are physically prepared - 8 times.
Do not do it
To facilitate jerk movements, the pelvic part, when the active leg returns to its original state.
Right breathing
Exhale is done when we return to the starting position.
Friday
1. In the "lying" position we'll put our hands behind the head, bend at the elbows and cross at the back of the head. We'll put our heads in our hands. Straight legs raise vertically, we pull the toes on ourselves. We look up. Take turns straight to the face, return to its original position, then lift the body. All movements are slow. We repeat the exercise for the body and for the legs 5 times, and for those who have physical training - 10 times.
No need to do
Sweeping and strong movements.
We breathe properly
We exhale while the legs are moving.
2. In the "lying" position, raise the legs vertically and pull the toe. Hands spread out to the sides, hands turn down. We will keep one leg in a fixed position, and the other foot will try to approach the face, while making small inclines. Then we will return to the starting position. We repeat the exercise for each leg 10 times, for people with good preparation - 20 times .
No need to do
You can not bend the active leg when it starts to approach the face.
We breathe properly
Exhale is done when the active leg returns to its original position.
3. Let's take the "sitting" position on the floor. We lean on the slightly bent arms in the elbows, take them back to keep the balance when we perform the exercises. The shoulders are straightened. Raise the straight legs closer to the face, and then try to draw a small "eight". Repeat the exercise 10 times, to do this 5 times draw the usual "eight", and the other 5 draw the "eight in the opposite direction. For those who have good physical training do 10 times the "eight".
No need to do
Jerk when you finish making a figure eight.
We breathe properly
Exhale is done with the simultaneous lifting of the legs.
4. In the "lying" position, when the back rests on the floor, the head on the floor, the palms are lowered down, and the arms are spread out. Raise your legs vertically. We bend the left leg and hold it in a fixed position. Right leg we describe small circles, after each circular motion we return to the starting position. Exercise is repeated eight times in each direction.
No need to do
Strongly bend the leg with respect to the other leg. This situation will not allow you to perform the correct exercise.
We breathe properly
Exhale, then when the foot is as close to the face as possible.
Effective exercise for a flat stomach is not an illusion, but the result you need to strive for. Only daily work can lead to it. To do this, you need to perform daily exercises, without having to be lazy and postpone the exercises for tomorrow. It all depends on whether you have enough strength to exercise, if you do not have enough, you need to limit your diet, introduce more vegetables and fruits into the diet. Do not refuse absolutely bread, you can use it in the form of crackers. You can not eat a lot of them, and thus you will not consume extra calories.
Frequent stresses are the cause of obesity, try to avoid stressful situations if you want to get a flat tummy. Constantly think in training, about what will be your flat beautiful belly, and what kind of confidence he will bring you. Do not overeat and be persistent in achieving your goal on the way to a slim and graceful figure.