Tight stomach is considered an important factor of good looks, but at the same time is certainly good for health, which comes to a persistent exercise and diet without meat products, industrial foods, sweets, snacks and sodas.
Thin waist and solid belly fat without an aesthetic ideal, but also an important factor of health because tight stomach provides support to the lower back and improves the stability of the whole body and posture. Abdominal muscles, along with the back muscles are responsible for upright posture.
Experienced coaches always advise that serious training stomach makes two to three times a week up to four times a week, because the abdominal muscles as well as everybody else, need a break. However, that is not in the mood for serious training can every day to make lighter exercises to strengthen the abdominal muscles.
TRAINING WITH WEIGHTS: The decision to start with exercises for a flat stomach is usually related to change of diet, and reduced calorie intake. But if you reduce calories, you should know that can happen just that muscle tissue can be “used” as a fuel, which can be warned by training with weights, which stimulates protein synthesis, saving him how muscle tissue. The exercises with weights you can do in the gym, but at home, so that two bottles will fill with water, rice or sand and use them as weights.
RUNNING: For burning fat in the abdomen is extremely good running. When running operating all muscles of the body and the body is additionally supplied with oxygen. Effective and rapid walking, and helps daily walk with upright walking with relaxed hands that follow the rhythm of walking.
SWIMMING: Swimming twice a week is beneficial for the whole body, and abdominal muscles. Swim breaststroke and backstroke, throwing your hands over your head and you feel like your stomach is tightened. Before entering the pool is good to make a few gymnastic exercises to stretch and warm-up.
PUSH-UPS: Every day do push-ups a few minutes, in fact, as long as you can, so the number gradually increase it. You can start with 6, then increase the number until you get to 20.
“CLASSIC” ABS: Lie on the floor, and Extend legs joined to each other. Cross palms of your hands put them at the neck or lower the floor, slightly spread. Let the upper body and buttocks remain on the floor, then lift them only feet in the air without touching the floor when they descend. This exercise should be repeated 10-20 times.
RAISE THE HIPS: This slightly more difficult exercise, but worth a try. Lie on your back, slightly lift the outstretched legs, raising them at the same time and hips, leaning on his hands, as the exercise “candle”. Tighten your abdominal muscles and lift your hips 10 centimeters from the floor. Slowly drop them hips, then legs on the floor. Do this exercise 5-10 times.
EXERCISES BY TURNING AND STRETCHING: Stand up straight, lift your arms overhead and stretch out then tilt and rotate out or “rotate at the waist.” Then place your hands on your hips and repeat the exercise. Bending and rotating at the waist can be created by hand on the nape, with interlocking fingers. Classic, simple gymnastic exercises in an upright posture is good for tightening the abdomen.
CHAIR EXERCISES: Sit with your back straight in a chair and spread his hands from the body. Slowly rotate the torso by left side, breathed in and out air. Repeat the same motion to the right. Perform this exercise 20 times. If you find it difficult to hold your hands outstretched, put on the hips, so exercise.
HOOP: Spinning hoop not only very useful, but also fun. Do not be discouraged if initially you are not really good at spinning. Hoop can be rotated and children, and if a nice day in nature, fresh air. You will be rewarded with a taut and flat stomach.