How to remove belly fat so you can see your abs

How to remove belly fat by pumping abs

How long do you need to pump your abs to lose belly fat, or more precisely, fat? Limiting oneself to familiar foods and favorite delicacies is perceived incorrectly by many women. Yes, it is very difficult, but it will really benefit the body. Here we mean, of course, not mono-diets, which are unbalanced and therefore unsafe, but a restriction in the diet of high-calorie foods that do not benefit the body. These are bakery products, everything sweet and floury. But it is quite difficult for many to refuse this. It seems that it is easier to remove belly fat by simply pumping up your abs, but this is not at all true.

You won't be able to lose belly fat with exercise alone. This way you will only strengthen your abdominal muscles, but the fat deposits will not go away. Therefore, it is recommended to pump up the abs intensively after a person has gotten rid of belly fat. Of course, physical exercise also contributes to weight loss and speeds up the process, but in this case it will be much easier to choose a different type of exercise, because it makes no difference how calories are consumed. Choose the method that is most suitable for you, for example, brisk walking or even running, aerobics, dancing, etc.

Once your weight returns to normal, the question of how much you need to pump your abs in order to remove belly fat will become reasonable. If you exercise intensively, the first results can be noticed approximately 2 weeks after the start of classes.

In order for classes to be effective and not cause discomfort, you must follow a few simple rules.

1. Work your abs not on the bare floor, but on a mattress or blanket.

2. Exercise at least 2 hours after eating. That is, the stomach should be empty.

3. Perform exercises for both the lower and upper abs. For the lower part of the abs, straight closed leg raises are performed. For the top one - twisting.

4. Loads should increase gradually and be regular. In the first days, 3 approaches per day 10-15 times will be enough. Exercise less than once every 2 days.

5. To make your workout less boring, you can change the exercises. They are quite varied. At first, choose those that are easier to perform.

6. Learn to breathe correctly during exercise, this will make it more effective. You won’t be out of breath while pumping your abs, which means you’ll be able to do more sets.

And one more pleasant moment. Abdominal exercises not only make your tummy fit and fit, but also to some extent contribute to the formation of beautiful posture. The main thing is not to exercise through pain. If you feel back pain, you need to reduce the load and see a doctor.

How long do you need to pump up your abs to get rid of your belly - tips and tricks on 1SportNews.ru

Questions and answers about how to pump up your abs and get rid of your belly fat

1. How to lose belly fat if I don’t like working out? Will diet help in my case?

It depends on what you mean by the word diet. If you mean various starvation and mono diets, then we, of course, do not recommend them. We advise you to adhere to a limited diet within the established caloric intake

. This will help you lose weight and get rid of your belly fat. For how long and in what volume depends on your body. Just don’t rush him by cutting down his diet more and more.

Exercising will help you lose weight faster

. In addition, you will get rid of sagging and make your body more elastic. Without physical activity, it is almost impossible to achieve cubes. If you don't like working out at all, check out stretching programs like Body Balance. They will help tone your muscles.

2. I do ten-minute ab workouts every day. Will this help me get bigger abs?

You are pumping up muscles, but not working on reducing body fat, which is the main obstacle to a 6-pack. You can't lose belly fat just by doing abs.

In order to remove belly fat, you need an integrated approach, which we wrote about above.

3. My friend worked out her abs every day and did nothing else, and in a month she achieved an ideal stomach. Does this method still work?

This method only works for certain genetics. Perhaps for your friend the stomach is not a problem area at all. Or the body is so responsive to even slight physical activity that it is possible to pump up the abs only with crunches. This case is not typical.

You shouldn't follow the path of least resistance, as you will only be disappointed in the results faster.

It is important to understand that genetics plays a big role in the formation of a figure. Some people eat everything, don’t exercise, and have an ideal body.

Others, without sports and dietary restrictions, immediately gain extra pounds. Still others cannot lose weight in their hips, and others do not understand how to lose belly fat. This is great

Well, if someone is helped by daily crunches for 10 minutes a day, but such people are still in the minority.

4. I work out 5-6 times a week, but I don’t watch my nutrition. Could this be the reason why I am not losing weight?

Certainly. Imagine your daily norm - 2200 kcal (let's take approximate numbers). With such a diet, you will neither lose weight nor gain weight. Let's say you don't watch your diet and eat 3000 kcal per day. In an hour of fitness you will burn 400-500 kcal. This means your surplus will be about 300 calories daily, i.e. about 15% above normal. And every day, this “excess” will be distributed throughout your body in the form of fat.

. So think about the role nutrition plays in shaping your figure, even with daily exercise.

So now you have a quick guide on how to get toned abs at home. All you have to do is pull yourself together

and start working on your body to get rid of your belly fat in the shortest possible time.

Be sure to read the article.

Training secrets

• The abdominal muscles need to be trained in the morning. This is best done on an empty stomach, when the body lacks nutrients and begins to fight its own fat deposits.
• How can you tell if you're working the right muscles? To do this, you need to freeze at the peak for two to three seconds while performing this or that exercise. This way you can understand which muscles are tense at a given second.
• To tone your belly, you don't need to do too many exercises. Don’t think that in a week you will become the owner of six packs. At a certain point, the abdominal muscles will turn off, and the load will go to other areas. The number of repetitions, of course, is determined by your physical fitness, but there should not be more than 20.
• Before you start doing the exercises, do a light warm-up: dancing to music or jumping rope are perfect for this purpose. Your goal is to warm up and prepare your muscles. Watch your breathing.
• The number of classes per week must be at least five. If you practice every other day or two days, or whenever you want, you will not get the desired effect.

How to remove belly fat and pump up abs for a girl

Exercises to burn belly fat

By performing certain exercises to burn fat, you can correct your figure in the abdomen and sides. These are traditional “problem areas” for most women.

Excess weight accumulates here instantly and is very difficult to lose. You may not be overjoyed at the prospect of exercising regularly.

But if you are persistent, the desired result will not take long to arrive. How does this happen?

Pay attention!

To work, muscles need energy, which they take by breaking down their own fat reserves. Over time, this reserve gradually decreases and it becomes visible how the body becomes more proportional. In addition, you need to limit yourself in food, we are talking about proper nutrition, but not about diets. To do this, you will have to give up processed foods, fried foods, smoked foods, mayonnaise and alcohol.

You can exercise anywhere: in a fitness center or at home, the main thing is to agree with your doctor, since there is a whole group of people who are strictly contraindicated to perform complex physical exercises for various reasons.

Contraindications to exercise:

• gynecological diseases;
• chronic diseases;
• nervous and physical overload;
• injuries;
• recent operations;
• joint diseases.

For people who have any contraindications to performing the exercise, light walks are sufficient. It’s great if you have the opportunity to visit the pool or do water aerobics under the supervision of an instructor.

Well, if you are healthy and eager to get rid of your belly, as evidenced by office work, previous childbirth, age-related changes or a love of rich food, exercises for burning belly fat will help you.

To do this, you need to follow several rules.

Basic rules for burning fat

Exercises to burn fat deposits should be performed systematically, through “I can’t”. Do not eat for 3 hours before starting your workout. Pay attention to proper breathing. Change the types of exercises: if the body gets used to them, the effect will decrease significantly. Increase the load gradually.

Fat Burning Exercises

You can perform banal pumping of the press in a lying position, but it is harmful to those who may have problems with the spine, which turn out to be hereditary or acquired. Cardio exercises are much better and more effective at burning belly fat.

1. Stand straight, pull in your stomach, concentrate your body weight on one leg. Bend forward with your entire body. The exercise must be performed slowly, 15 times. Then change legs.
2. Slightly spread and bend your knees. The stomach is strongly retracted. In a half-sitting position, jump 10 times.
3. Everyone remembers the famous “Mill” from school times, but not everyone knows that this exercise perfectly burns fat deposits. To do this, bend down, strongly draw in your stomach, bend your legs slightly and perform rotational movements with your arms slowly or at an accelerated pace.
4. Jump in a slightly twisted position due to tense abs. Take turns pulling your knees up to your chest as you jump from place to place. It is enough to work for 1 minute.
5. Straighten up, then move your left leg as far as possible, while simultaneously extending your right arm forward. The exercise is performed as quickly as possible. There should be at least 60 repetitions on each side.
6. Movements of the lower body, which should imitate the torsion of a circle. The abdomen is strongly retracted at this time. Spin the imaginary circle 40 times in one direction, and then 40 in the other. It not only helps to get rid of belly fat, but also effectively burns fat deposits on the sides and also makes the waist slim.

As we understand, to improve your figure, it is not enough to exercise. You need to reduce your diet and start eating at least relatively healthy. Only then will exercises for rapid fat burning have the maximum effect, and you will not be embarrassed about your belly.

Train your abdominal muscles

Do exercises for all parts of the abs
Potentially, every person has abs. The problem is that the abdominal muscles are hidden under a layer of fat deposits. It is important to perform special exercises to pump up your abs. However, it doesn't matter how much exercise you do if your abdominal muscles are hidden by a layer of fat. No one will see your pumped up abs underneath. In fact, your body fat percentage should be less than 10% before you can notice any visible benefits from doing abdominal exercises. But even if you cannot see individual muscles, muscle tone and elasticity of the abdominal muscles will not allow your “abdomen” to protrude forward. Choose a series of exercises that will pump all parts of the abs. Raising the torso from a lying position on an inclined bench with your head down or flexing and extending the upper torso on a block or strength training machine is aimed at working out the upper part of the abs, pulling the hips to the chest pumps up the lower part of the abs, and lifting the torso with turns to the right and left from the position lying on an inclined bench with your head down ensures the development of the oblique abdominal muscles. Perform three sets of each exercise two or three times weekly.

How to tighten your stomach at home Site of proven tips

A toned stomach is the key to a slim and beautiful figure. Fit people look younger and more attractive. Slender women attract attention at any age; their flat tummies are the subject of the “white” envy of others. How to tighten your stomach will be discussed in this article.

People who are not overweight can have a large and unsightly belly. This is due to relaxation of the abdominal muscles due to a sedentary lifestyle or “sedentary” work. The abdominal muscles must hold the internal organs in place. In addition, the abdominal muscles are responsible for posture.

First of all, I would like to note that in order to tighten your stomach, you do not need to “pump up” your abdominal muscles, i.e. The goal is not to increase muscle mass, but to tone the muscles - to restore their elasticity.

Exercises for tummy tuck

Doing exercises should not be a tedious task; you should not strive to do the exercises as many times as possible. Having received a large load, the muscles will hurt and will make it impossible for you to continue exercising for the next 3-4 days.

Abdominal exercises should be done on an empty stomach. Start doing tummy tuck exercises every morning after waking up and going to the toilet. First, do just one approach with a comfortable number of repetitions.

The main thing is that the exercises become part of the system and your body begins to get used to it.

At home, you can perform two types of exercises to train your abdominal muscles - torso raises and leg raises. Start with the exercise that is easier for you to do.

Exercise to tighten the abdominal muscles. Raising the torso

Sit on the floor and support your legs, for example by sliding your feet under a sofa or bed. Your knees should be slightly bent. Place your hands on your hips and try to do 4-6 repetitions, if you find it difficult, help a little with your hands.

Ideally, this exercise is performed 8-10 times with your hands behind your head, but at first it will be difficult, and you will automatically pull your head with your hands to your chest - you don’t need to do this, it’s better to cross your arms over your shoulders, it will be easier and more comfortable.

You can place something soft (but not very soft) under your buttocks or do the exercise while sitting on the carpet.

Exercise to tighten the abdominal muscles. Leg Raising

This exercise can be done while lying in bed. Grasp the back of the headboard with your hands and lift your legs towards your head. If it’s difficult, you can first raise your legs with your knees bent.

As your abdominal muscles strengthen, try to raise your legs straight and not lower them completely so that your abdominal muscles do not relax, or try not to throw them when lowering.

Start with a small (4-6 times) number of repetitions, gradually increasing to 8-10. Then you can increase the number of approaches to 2.

Breathing during exercises to strengthen the abdominal muscles

Try to breathe correctly. Inhale during extension, exhale during flexion.

There are a lot of exercises to strengthen the abdominal muscles - various crunches and variations. But it’s better to start with the basic exercises described above. When the abdominal muscles become stronger, you can expand the range of exercises, but the main condition is that you should not experience difficulties or pain when doing them.

To burn subcutaneous fat, you need to try to increase the number of repetitions (not to be confused with the number of approaches).

How to burn fat all day

Make sure you keep your metabolism running so you can see your abs faster by reducing your body fat percentage. Here's how to make sure your body is working every minute.

6:00 Drink water

Not only does staying hydrated improve physical and mental performance, which increases your endurance in and out of the gym, but it has also been shown to directly impact carbohydrate and fat metabolism, resulting in a 25% increase in the rate of thermogenesis. As a result, your body burns fat more efficiently.

7:00 Do without toast

Muscle tissue is sensitive to insulin, and carbohydrates are best absorbed at this time of day, but according to research in the journal Cellular And Molecular Endocrinology, fat cells work the same way. This means that if you eat carbohydrates, they will be converted into fats and stored. Better cook a couple of eggs at home.

8:00 Relax

Research conducted by Australia's Deakin University found that acute stress can increase the desire to eat something sweet. Play the eight-minute relaxing Marconi Union track “Weightless” (or any other 60 beats per minute tune), it will sync with your heart and brain waves, allowing you to ignore any stressful situation.

10:00 Get up

A sedentary lifestyle is just as dangerous as smoking and is associated with an increased risk of diabetes and obesity, but it's more than just not using up calories. A sedentary lifestyle actually changes the body on a genetic level; gene expression changes when you sit. How to deal with this? No need for surgery, just stand up for at least 5 minutes every hour.

12:00 Food

Cardio on an empty stomach is good, but it's smarter to do it the other way around. Research from the University of Michigan has shown that consuming carbohydrates and protein before exercise improves the speed and duration of exercise, increases the amount of energy used, and causes you to burn fat. Moreover, the effect can last a day or more after training.

19:00 eat carbohydrates

Have you heard the myth that you can't eat carbs after 6 pm? A study in the journal Obesity shows that eating carbohydrates in the evening helped reduce body fat levels in subjects. Late-night snackers also reported feeling less hungry.

21:00 Drink early

Alcohol interferes with the absorption of fat by putting pressure on the liver, and if you drink it before bed, it will affect the production of growth hormone (also often called the youth hormone). It increases fat metabolism and helps repair muscle, but research in the journal Metabolism found that drinking alcohol before bed can reduce strength by about 70%.

23:00 Sleep in the dark

Photosensitivity affects the depth and duration of sleep, which can alter hormone production and make you more prone to fat gain. Poor sleep also alters appetite by disrupting the "hunger hormone" ghrelin, according to a Harvard University study, while Mayo Clinic research shows it increases calorie intake but not calorie expenditure.

Some tips on how to properly pump up your abs to get rid of your belly fat

So, we've talked about mistakes, now we should move on to tips. There are certain nuances that can either slow down your progress or, on the contrary, speed it up. If you have purposefully decided to take care of yourself and your figure, then you must be prepared to strictly follow the rules.

1. Training should only be done on a hard and flat surface. Neither a sofa nor a soft bed is suitable for these purposes. The most you can use is a thin, rubberized mat. They are available in any gym, and for home workouts you can buy them in the store. Why do you need to do this? The soft surface will spring under you during exercises, which will greatly affect the effectiveness of the exercises. You don't want to waste your time and energy, do you? You should also not exercise on a bare floor, because on it you risk injuring your back.

2. Training is best done in the morning. Firstly, in the morning your body is exhausted from an 8-hour lack of food. At this time, he tends to burn fat to the maximum. Therefore, it is in the morning that all cardio exercises and other workouts for weight loss are carried out. Secondly, it is much easier to perform exercises on an empty stomach. If you have any food in your stomach during any crunches or sit-ups, you will feel a lot of discomfort, which will affect your overall workout mindset. In addition, by getting up 15-20 minutes earlier and devoting this time to training, you will get a boost of vigor and energy for the whole day.

3. Exercises should be performed at a slow pace. The muscles should feel the load well. Those who pump up their abs in a fast manner are hacks. This method allows you to perform exercises using inertia rather than muscle work. But your goal is not to do exercises for show, but to ensure that they bring benefits. Otherwise you wouldn't be reading this article.

4. In addition to the time you set aside for training, you should also adopt another very useful technique. It should be kept in mind and performed constantly - from the very morning until you go to bed. Only with this technique you can significantly reduce the volume of your abdomen by several centimeters in just a couple of weeks. What is this incredible technique? It's quite simple - you must constantly keep your stomach pulled in and tense. The fact that many people walk around with large, bulging bellies is not always just a problem of fat. In most cases, this occurs because the abdominal muscles lose their tone and become stretched under the pressure of the stomach. If you constantly walk while straining your stomach, you will soon be able to achieve a return to muscle tone and a significant reduction in waist size.

5. While doing the exercises, you will feel a burning sensation in your abdomen. The pain from this feeling sometimes becomes unbearable, which is why people indulge themselves in the form of a reduced number of approaches or repetitions. We cannot force you to endure pain and do it through force, but this is what must be done. If you give your muscles a rest, you lose a significant portion of the effectiveness of your workout. The muscles should be loaded until the moment you are physically unable to perform a repetition. But it’s worth repeating, we’re not talking about hundreds and thousands of repetitions. Believe me, a correctly performed exercise, even in 20-25 repetitions, will make you experience a huge range of sensations.

Most common mistakes

For those who are not really familiar with the gym or sports in general, this issue will encounter significant difficulties. In order to properly pump up the abs, and at the same time remove the stomach, you need to have a good knowledge of the physiological processes occurring in our body, as well as the anatomy of the body. But we won’t go into too much detail; here we will only point out the main mistakes beginners make.

1. Do a huge amount of exercise. It would seem that the more repetitions of the exercise you do, the more you will load the muscle, burn more calories, and you will be able to see abs in a couple of days. Unfortunately, this is absolutely the wrong approach. Let's start with the fact that the abdominal muscles, like any other muscles in our body, should receive moderate loads. If you do a large number of repetitions, you will only injure your abs more. In addition, most abdominal exercises should not be considered good cardio exercise that will cause you to burn a large number of calories. You'll need to do about 10,000 crunches to equal the number of calories burned per hour of running. Therefore, if you want to know how to properly pump up your abs to get rid of your belly fat, here’s your first tip: you should never do the exercises too fanatically!

2. Try to burn fat only in the abdominal area. What decisions do both girls and guys come to before the start of the beach season? Daily abdominal training, body wrap, abdominal massage, etc. All this is aimed at purposefully getting rid of fat only in the required area. Unfortunately, every such attempt is doomed to failure from the start. The body is quite wise in this regard, and it tries to maintain a “natural” appearance of the body. If fat is deposited, then evenly throughout the body, if it is burned, then the same throughout the body. Therefore, it is necessary to say this - you cannot get rid of fat just on your stomach. In order for you to pump up your abs sooner or later to be able to see the coveted “cubes” instead of fat, you need to combine exercises with diet and cardio exercises.

3. Another most common mistake among beginners is that they do not exercise regularly. It is necessary to perform a set of exercises not once every couple of weeks, but every other day. Only in this case will the muscles receive full load and the necessary stimulus for their growth. At the same time as your abdominal muscles grow, your waist will become slimmer and more toned. But initially you may not even see your muscles - for this you will need to get rid of fat.

How to Effectively Burn Belly Fat

Evidence and research shows that you cannot lose belly fat by doing abdominal exercises alone.

For overall fat loss throughout the body, use a combination of aerobic exercise and strength training, such as weight lifting.

Also, eat healthy foods with plenty of protein, fiber, and portion control, all of which have been proven to help reduce body fat.

These methods will help you burn calories, speed up your metabolism and make you lose fat. This will ultimately lead to getting rid of belly fat and give you a flat stomach.

Why do fat deposits form on the stomach?

It is a well-known truth that you need to get up from the table with a feeling of slight hunger, even when your brain and eyes require continuation. If you regularly ignore this rule, excess food not only goes into fat, but also stretches the walls of the stomach. What often happens when everyday busyness and work hustle and bustle allow you to eat only 2-3 times a day. The habit of filling your belly completely, quite rarely, makes your brain think that a full stomach and a feeling of fullness are the same thing. In order to “get enough”, but in fact to overeat, a distended stomach has to be filled even more each time. As a result, its volume increases. When there is too much fat inside the abdominal cavity, there is simply no room left for the stomach and it begins to bulge out. A belly and fat folds form on the sides, which have to be removed in one way or another.

Will abdominal exercises help reduce belly fat?

Yes, they will help, but only in combination with regular cardio training and a low-calorie diet. The algorithm is like this:

1. First, give up bad habits (smoking, alcohol).
2. Then carefully adjust your diet, avoiding strict dietary restrictions.
3. At the same time, perform exercises for the abdominal muscles 3 times a week.
4. Starting from the second week of losing weight, introduce moderate aerobic exercise into the program (running, jumping rope, race walking, etc.).

Your main tasks in the initial period are to create a calorie deficit and “accustom” the body to proper nutrition and regular physical activity. Take your time, act gradually. Otherwise, you risk falling into a state of overtraining, which will slow down your weight loss progress.

In addition, at this stage we recommend starting a diary. It should record the number of exercises performed, caloric content of foods and weight loss results.

The truth about myths

There are many myths and legends associated with abdominal exercises that can confuse you and prevent you from fighting belly fat. We will look at the most popular of them.

If you pump up your abs, you can lose weight in your stomach

You can get rid of a fat belly by doing abs 5-10 minutes a day and doing nothing else.

Not true! As much as you and I wouldn’t like it, you can’t get rid of a fat, nasty belly just by pumping up your abs. Yes, by regularly and correctly performing this exercise, you can tighten and reduce your tummy, but you won’t be able to get rid of it completely.

You need to lead an active lifestyle. You can go jogging. aerobics. swimming. fitness. shaping. yoga. oriental dances... Yes, anything, as long as you regularly shake your fat and do it actively, with soul and desire! Choose any sport or do daily exercises in the morning and evening. And then, in combination with abdominal pumping and a balanced diet. this will give a 100-point good result.

If you stop working out your abs, your belly will be big again

There’s no point in trying, I still won’t succeed! When I stop doing abs, my belly will get even bigger!

Not true! It's always worth trying, you have to give yourself a chance to improve. If you end up with a flat, toned tummy as a result of your workouts, you're unlikely to let it turn back into a fat belly!

The more you pump your abs, the faster your belly will go away

The higher I rise, bend harder and pump my abs more often, the faster my belly will become flat.

Not true! You need to pump your abs correctly, not intensely or deeply. Before you start pumping up your abs, watch the video, consult with a trainer, and look at pictures showing the correct poses. Otherwise, instead of benefit, you will cause irreparable harm to your body.

Now we will tell you when, where and how to properly lose weight and get rid of your belly.

When it's time to pump up the press

The press should be pumped on an empty stomach, 40 minutes before meals or in the morning, just waking up. After this, you can’t even go close to the refrigerator for at least an hour, or better yet, an hour and a half. Otherwise, all your efforts were in vain. By pumping your abs on an empty stomach, you can avoid the unpleasant sensations that threaten you after a hearty breakfast or lunch.

Where is the best place to clean your belly?

In any cool, well-ventilated area. It is best to do this in the gym under the supervision of an experienced trainer, but you can also do it at home by watching the video and reading our tips.

How to get a flat stomach

Instructions

Training should be regular. If you don't have the opportunity to go to the gym, you can work out at home.

Before class, warm up your muscles with a short jog and warm-up exercises. And even after this, you should not immediately give yourself the maximum load; there will be no benefit from such training, but the consequences can be disastrous.

The abs are a group of muscles. To ultimately get a flat stomach, you will need to perform a whole range of exercises.

Helpful advice!

Exercises for the upper abs. Lie on the floor, clasp your hands on your chest, and bend your knees. Smoothly lift the back of your head off the floor so that you are reaching for your chest, not your neck. Raise your torso as far as you can, then lower it just as smoothly.

Alternatively, you can perform this exercise on an exercise ball.

Exercises for the lower abdomen. Lie on the floor, place your arms along your body. Legs must be bent at the knees 90 degrees.

Raise your legs in this position and smoothly, lifting your pelvis, pull them towards your chest.

Exercises for oblique muscles. Lie on the floor, place your hands at the back of your head, they should be parallel to the floor. Bend your legs at the knees. Raise your head and shoulders up, with your right shoulder touching your left thigh, slowly return to the starting position. Repeat the exercise, but with your left shoulder touching your right thigh.

Also effective for the oblique muscles is an exercise in which you lie on your side and lean on your elbow. Its essence is to lift your torso off the floor as high as possible and fix it at the highest point for a few seconds, then try to lower yourself smoothly.

The intensity of exercise should be increased gradually, observing the principle of “do no harm.” And remember the main thing - in order to achieve the desired result, you need to fulfill the entire set of requirements every day, starting with diet and ending with exercise.

Helpful advice

Exercises

Remember that you always need to warm up your body first. A short jog or jumping rope is suitable for this.

If the description of the exercise does not indicate that your legs should be kept straight, then it is better to bend them. This reduces the load on the lower back.

"Legs Raise"

You need to lie face up on the mat, with your hands clinging to furniture that you cannot move to secure your upper body. Smoothly raise your straight legs 90 degrees, then smoothly lower them down. If the exercise is difficult, you can bend your legs slightly. Do as many times as possible. In subsequent workouts, gradually increase the number of repetitions. This exercise will pump up your lower muscles.

"Lifting the body"

Starting position: lie on your back with your knees bent. Cross your fingers into a lock at the back of your head, elbows pointing to the sides. Smoothly lift your torso. The chin reaches towards the knees. The exercise helps to start the upper abdominal muscles.

"Lifting the body with twisting"

The starting position is the same as in the previous exercise. The difference is that when lifting your body, you need to turn slightly each time so that your elbow touches the opposite knee. Crunches are needed to pump up the oblique muscles.

"Lifting legs and torso"

Place a mat on the floor and lie on your back. Legs are bent at the knees and stand on the floor. We begin to smoothly raise and lower our bent legs and upper body towards each other. You need to rise with an exhalation, and lower with an inhalation. Move smoothly. Do not lift your lower back off the floor.

Forming a muscle corset will help improve posture and remove excess stress from the spine.

If you have to exert a lot of physical effort, the developed abdominal muscles will not allow the internal organs to descend. Feeling great and looking great is your reward for the stress you experience during training.

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