A flat stomach is very comfortable. It does not hang over the belt of your favorite jeans, it is not a shame to show it on the beach or in the gym. Representatives of the opposite sex look at a beautiful belly with tenderness. Strong abdominal muscles protect your internal organs, support your lower back, and help you breathe properly. In short, there are more than enough reasons to put your abs in order.
It is necessary
- - Massager;
- - gymnastic mat.
Instructions
Step 1
Massage the anterior abdominal wall. Use a stiff body brush or plastic massager to do this. Your main goal is to achieve redness of the skin and a feeling of warmth in the muscles. If you don't have a brush or massager, massage yourself. Start with stroking, which gradually turns into pressure, then firmly pinching. And stroking again. Do not feel sorry for yourself, imagine that you are tearing off the hated fat piece by piece, and with each painful pinch, the fat layer becomes smaller. This is true - an active massage breaks down fat cells, increases muscle tone and makes the skin more toned.
Step 2
Lie on your back on a gym mat. Bend your legs at the knees, spread them slightly. The heels are firmly on the floor. Stretch your arms forward between your knees and pull your torso behind them, trying to lift your shoulders and shoulder blades away from the mat. Do not press your chin to your chest, your gaze should be directed towards the movement of your hands. Do two sets of 10-12 reps.
Step 3
Lie on your back on a gym mat. Take your straight arms behind your back. Lift your shoulders and shoulder blades off the floor, at the same time raise your legs, bent at the knees. The hips should be perpendicular to the floor. Hold for one count and slowly return to the starting position. Make sure that the lower back does not come off the mat. Do three sets of 15 reps.
Step 4
Lie on the gymnastics mat with your right side. Legs are connected and straightened. The feet lie one on top of the other. Place an emphasis on the forearm of your right hand and slightly lift the upper part of the body. Lift both legs up at the same time, do not spread your feet. The oblique abdominal muscles should work. Do two sets of 20 reps.
Step 5
Add aerobic workouts to stimulate body fat burning. Without this, even the strongest abdominal muscles will be hidden under the excess adipose tissue, which is so easily deposited in this area. Do thirty minute runs every other day. Only regular aerobic exercise contributes to fat burning, then the process will go on continuously.
Step 6
Don't count on quick success. The abdominal muscles are slow muscles. They do not lend themselves to instant pumping with intense loads. Work should be done regularly at a moderate pace. Any break for more than two workouts will throw you back to where you started.
