Weight loss exercises for a flat abdomen

Every woman dreams of having a flat abdomen, but often she wants it without too many efforts. The abdomen is certainly one of the most difficult parts of the body to train. It takes weeks, sometimes even months of regular physical exercise and diet control to obtain a flat or toned abdomen. However, there are many options, therefore, the abdomen exercises can be done by women and home.

Many women are experiencing abdominal fats. It is a problem that torments them, especially after a birth, two. But there is nothing lost. The golden formula is to adopt a healthy diet. Avoid food and drinks that make you feel swollen. Yes, this is still an aspect to neglect when you want a flat abdomen.

Women often avoid weight loss exercises for the abdomen. The famous abdomen are sometimes boring but combined with others exercises Cardio can give beautiful results.

It is necessary to follow a constant training and a low calorie diet if you want a flat abdomen. Here are some quick weight loss exercises in the abdominal area for you, which you can do at home, to get the life you want.

We prepared 6 exercises that you can do for 1 minute each with a break for another minute. In total there will be 12 minutes. Repeat the exercises 3 times. In total you need 36 minutes. Put another 3 minutes of heating and 3 minutes, at the end of the stretch and you have a complete training.

If you find too difficult to make 3 repetitions, start with a repetition of the 6 exercises. The next day, do them twice.

1. Biomeni with the extension of the legs

From the position lying on the back, the knees flex at 90 degrees. When the trunk is raised, however much the shoulder blades are detached from the mattress, you will extend a leg without touching it from the mattress, then you will change your foot. Be careful that the beard is not glued to the chest when lifting the trunk. Performs a minute with the extension of both legs, one at a time. In this case the upper part of abdomen.

2. Plank on the horizontal

Know the Plak position already. This time you have to lean on the left forearm, the right hand is extended in the ceiling. From this position he will take his extended hand under the trunk with the tension of the abdomen. A minute in this position, after having rested a minute and resume the exercise on the right side. It is an exercise 2 in 1. This time the oblique muscles work.

3.Abdomeni with lifting legs

From the position lying on the back, the hands extended along the trunk, the lumbar area glued to the mattress, lifts the legs, until it obtains a 90 degree angle between the trunk and the legs. The abdomen is permanently contracted. In this exercise the lower abdominal works.

4. Russian touches

Tofarment is an excellent exercise that improves resistance and defines the oblique muscles. It is made with a ball or handlebar and involves the rotation of the trunk from one side to the other while protruding on the pelvis and the feet are flexed, without touching the ground. And in this exercise the oblique muscles work.

5.plank

The famous exercise that will make every muscle tremble on your body. It is the last exercise with which you have to finish the set. A minute in which the pelvis is not collected too high or disappoints it. Take care of posture.

Also to lose abdominal fat And, in general, the weight, the total calorie intake should be lower than the calories that burns in one day. You have to focus on the consumption of all food groups and not on hunger.

1. Make sure the diet includes many foods rich in fiber and proteins. Protein -rich foods help to build muscles and weight loss.
2. Limit the intake of refined carbohydrates. The transformed food, junk food and fried food are a large no if you want to have a flat abdomen.
3. Drink enough water and Mantien yourself well hydrated at any time.
4. Remember to include foods rich in good fats in the diet, such as: olive oil, mustard oil, coconut oil, avocado, etc.