Fat and skin folds on the abdomen can appear after pregnancy and childbirth, when the abdominal muscles diverge, or as a result of excessive eating and physical inactivity. A set of physical exercises will help get rid of the fat fold.
Instructions
Step 1
Choose cardio training. Fat burning occurs at a certain rhythm and load, which correspond to intense swimming, water aerobics, jogging, training on stationary bicycles, etc. To increase the effectiveness of classes, it is necessary to perform exercises with weights in the form of dumbbells, plastic water bottles, etc.
Step 2
Twist the hoop. Daily 15-minute workouts will help tighten the skin of the abdomen, "break" fat folds, and reduce the layer. Choose models with additional weights and massage rollers - this will increase the effectiveness of your workout.
Step 3
Include twisting exercises in your complex. This type of exercise allows you to work out the median abdominal muscles, while simultaneously stimulating the oblique abdominal muscles. Take a position - lying on your back, with your legs bent at the knees, with your hands behind your head. Perform torso lifts looking straight ahead. Maintain muscle tone and do not take long breaks between exercises - maximum 20-30 seconds. Change straight lifts to turns of the body to the sides. You can complicate the exercise by adding leg raises and fixing the position at the highest point.
Step 4
Perform leg raises. Raising straight legs from a supine position, you pump the muscles of the lower press, which contributes to the gradual disappearance of the fat layer. When performing the exercise, it is important to monitor the immobility of the arms and shoulders, which should be pressed to the floor. Do your lifts slowly, locking in the tension that results from the exercise. Lateral exercises work on the oblique abdominal muscles - lift your right leg while lying on your left side and vice versa.
Step 5
Spin the "bike". Circular leg movements work out the central part of the press. Lie on your back, raise your straight legs, lower them to an angle of 45 degrees and "twist" imaginary pedals. This exercise should be performed until you feel soreness in the abdominal area. A type of circular rotation is an exercise with a fitball - hold the ball between your feet, lift your straight legs up and perform circular rotations with your legs.
Step 6
Work hard. The abdominal muscles do not lend themselves well to correction and in order to achieve noticeable results, you will have to work hard - the number of repetitions for one exercise can reach 50-100 times, while it is important that the last movements are performed with great effort.
