Especially the female body
Many women associate the dream of perfect flat stomach with a total weight loss. And even start their way to the ideal of practicing various methods of regulation of body weight. Kilograms are gradually reduced, and the weight already seems to be correct, but the figure is still imperfect - the stomach does not become flat and thin waist. There are legitimate questions: what is the reason and how to proceed?
The fact that even if normal weight fat could be distributed unevenly. For example, some lean-looking women, have a considerable layer of fat on the abdomen, buttocks and thighs. That is why it is important for a good figure not so much weight for height, as the value of fat.
Normal values for healthy women considered to be 23-24% fat, with 10-12% of it accumulates in the chest, buttocks, inner thighs (trained athletes typically have 10-15% fat).
It is believed that an adult woman is difficult to achieve the index below 17%, moreover, reducing body fat below 13% can significantly harm health.
During pregnancy, as a result of hormonal changes the body's fatty tissue increases. It should protect the fetus from external influences. This is especially true stomach, so after delivery, in addition to the stretched muscles, which will eventually have to come back to normal, and body fat remains in the stomach. Because of this, it appears, looks rough and ugly.
What can you do in this situation? It is necessary to reduce the percentage of body fat, while increasing the strength of the abdominal muscles, giving them the desired shape.
Work with your abdominals
The shape depends on the thickness of abdominal fat layer and the state of the abdominal muscles. Norm is a condition where the abdominal wall protrudes quite a bit, and abdomen remains flat. The weakness of this group of muscles leads to bulging or pendulous abdomen. Increase their tone will help exercise to work out the abdominal muscles, which are divided into four types:
- Work at the motionless body feet - raising and lowering, bending and straightening, cross, circular motion, etc... These movements strengthen the lower part of the abdominal muscles.
- Work with the trunk fixed legs - lifting, lowering, turning the torso, and so on. N. In this way, strengthens the upper section of the abdominal muscles.
- Simultaneous operation of the torso and legs - in motion tend to exclude most of the abdominal muscles.
- Cross work torso and legs. Load at the same time get the obliques, forming lateral muscle of the abdominal wall.
Doing exercises, we must remember that the abdominal muscles on one side attached to the lower edges of the ribs and the other - to the pelvis. Therefore, raising the legs, it is necessary to raise and pelvis. When the complexes lying on your back and lifting your knees to your stomach, do not be lazy pelvis off the floor, bringing your knees to his forehead.
In vise on the bar or wall bars also need to pull your knees to your chest, lifting the pelvis.
When can I start practicing after giving birth?
It is worth to pay attention to women that begin to engage in strengthening the abdominal muscles after vaginal delivery is possible only after 6-8 weeks after cesarean section - 2-2,5 months. For loads more on his stomach on the early stages you can expect serious trouble: the difference joints (eg, after cesarean section or after sewing the crotch with her break), increased intra-abdominal pressure and prolapse of the vaginal walls.
So do not rush with exercise and during the recovery period, pay attention to diet, the deletion of the special high-calorie foods. But do not follow a strict diet - nursing mother is contraindicated because deficiency of nutrients directly affect the quality of milk and health. Better comply with terrific reasonable restrictions on the sweet, fatty and fried.
Exercises for a flat stomach
So you recover from childbirth and are ready to form a flat stomach. How and where better to do? To work on his body there are no uniform rules and recommendations. There are different ways, of which it is necessary to choose a suitable for yourself, or combine several methods.
The purpose of shaping - improving figures with exercise, borrow the best from aerobics and athletic gymnastics. Fans of such classes are often referred to sculptors of his body. In this comparison accurately captured the essence of training - to target different muscle groups, so in addition to strengthening abdominal muscles of the back, arms and legs.
Classes are conducted in shaping sports clubs, where groups are recruited for training at different times under the supervision of an instructor.
For a young mother, this option has its pros and cons. On the one hand, regular classes at the club will allow it at least 2 times a week, 40-50 minutes to practice their figure. On the other hand, the same lack of time and various unforeseen circumstances may prevent regular visits to these workouts, so perhaps you would be preferable to the other option.
Home exercise program
There are specially designed complex of simple exercises, doing that it is possible to achieve good results, in particular, that the stomach was flat. In this case, performing any exercise, you must be fully aware that, for what and how to do it. So we offer a few suggestions:
- Before you perform an exercise, do a little workout. This may be jumping rope, dancing, etc.
- Do not use weights. They form the bulk muscle, and press the volume is unlikely to be your goal.
- During exercise press keep in constant tension. Pay close attention to technology implementation. The result will be better if done properly exercise 20 times, 50 times, but carelessly.
- Train intensively. Some coaches are advised to spare themselves, assuring that you can do half-heartedly. Of course, you can, if you train for fun, but if you want to get results, you need to spread.
If you've never trained or start training after a long break, start watching and gradually, with one approach (the recommended amount of time that is necessary to make exercise without a break), and gradually bring to four.
Keep breathing! On the exhale, tense your abdominal muscles and as deeply as possible draw in the front wall of the abdomen, while relaxing the edges so that they fell down. When breathe, try not to relax the abdominal muscles. The abdominal wall should be drawn. The abdomen swells mainly in the sides and top.
Press need to train at least three times a week, maximum - every day.
Experience has shown that the best method of training press - is a giant set, when a few exercises done one after the other without stopping. After each giant sets can relax for one minute. Exercise should be done at a fast pace and with the maximum number of repetitions. At the end of this "marathon" press should just burn. But the giant Setu need to come gradually, gradually increasing the intensity of training.
When you exercise you must constantly focus on their feelings on the state of the stomach muscles which need to strain.
Do not eat for an hour before and after exercise.
Before performing the exercises should be done stretching muscles:
- Stretching 1. Breathe - the most rounded belly. Exhale - anterior abdominal wall moves to the spine. Fix this position for a few seconds. Do 4-5 sets of 10 times.
- Stretching 2. Lie on your stomach. Maximum arch your back and lock yourself in that position for a few seconds. Make 4 to 5 sets of 10 times.
Now you can start to exercise.
Starting position: feet together. Crouching strongly Pull back buttocks, tilt the body and put your hands in the middle of the thigh. Inhale and round belly, puffing out his "scoop."
Straightening, put your hands up and spread their Latin letter V. It should be maximally straighten your back, exhale and draw the belly. This so-called "belly breathing". On the exhale, draw in the front wall of the abdomen.
Then slowly breathe in through your nose, relaxing the diaphragm. Stomach bulges forward. The lower part of the abdomen is filled with air.
Exhale - anterior abdominal wall as possible is drawn inward, forcing air out through the nose.
When abdominal breathing only the lower part of the lungs filled with air and performs belly undulation. Chest thus remains stationary. Perform 16 times.
Warning! Keep your heels on the floor and be sure to watch your breath!
When performing this exercise, you must feel the movement of the abdominal wall to the spine during breathing, which is the main point of this exercise.
Starting position: lying on his back, his hands clasped behind his head.
On the exhale, raise the blade and bend his legs, tighten your knees to your chest, and heel to buttocks. Be sure to draw the stomach.
Then, dilute legs - straighten your left, but leave on the weight and pull right knee to the opposite elbow. When changing the semicircular feet, take a short breath, but, again, concentrate on the exhale and touch his elbow knee.
The exercise is performed as long as enough strength.
Starting position: Lie on your side, legs slightly bent. Shoulder, located on the floor, put a little ahead of myself.
If you lie on your left side, a little "twist" the body around its own axis to the right. At "one" - stretch hands to heels, tearing at the same lap and shoulder blades. Hold position for 30 seconds to a minute.
Then make a banner for the oblique abdominal muscles forming the side walls of the abdominal cavity, by bringing your knees to one side, and his hands - to another, tightening, so the body in the opposite direction.
Repeat the entire sequence of exercises in the rest position, lying on his right side.
Starting position: lying on his back, legs slightly bent and placed shoulder-width apart. Hands - along the body, lower back pressed to the floor.
On the exhale as much as possible gather in the stomach and pelvis maximum lift towards the ceiling. After reaching the top, hold position for 30 seconds.
Connect to work and oblique muscles for 15 seconds, then straighten one leg, then the other.
Performing these movements, try to eliminate as much as possible the work of the buttocks.
Starting position: Lie on your back, knees to his chest tighten. Arms to the side, palms push to the floor.
At "one" little lift buttocks and hips move to the side, keeping the knees together. Do not lower your knees to the floor! Breathe evenly and do not open the shoulders off the floor.
Return to starting position and repeat in the other direction.
Starting position: lying on his back, hands behind head, legs bent, feet flat on the floor.
Stretch your hands forward, lift your shoulders off the floor. Breath is in the supine position, exhale - sitting. You can complicate this exercise, pausing in this position.
The fundamental error in this exercise is to tension in your neck instead of the abdominal muscles, so try not to move your head back and forth.
Starting position: lying on his back, hands are placed along the trunk, legs raised and bent at the knees (or straightened up as a more complex version).
Lift your pelvis as if you're going to make a stand on the blades, but not high. Hands thus remain on the floor, but must rely on them as little as possible.
The main mistake is podmahivanii legs to create inertia. It is necessary to raise the pelvis only through abdominal muscles.
Carried out on the bed or bench.
Starting position: Sit on the edge of the bed, then lie on your back, arms - his head. Bent knees to his stomach tighten.
Then straighten your legs to the body stretched into a string. Then tighten the legs. Knees can be diluted.
This exercise is working on the lower part of the press.
In addition to these methods of active struggle for a flat stomach Ownership, do not forget about it and in the daily hustle and bustle, on vacation, where you can also imperceptibly, but very effectively to practice once more abdominal muscles.
- For example, standing in transport, in turn, walking with a child, do not forget to do regular exercises and invisible stomach - pull in and relax the abdominal wall. Relax on the breath, exhale and draw, being careful not to shoot down your breath.
- In the shower, rub the belly every day in cold water with a removable shower head - from the right side (at waist level) to the left and vice versa. Then in a circular motion clockwise.
- Swimming in the sea, river, lake or swimming pool, take a few minutes my stomach massaged his water movement. To do this, hook the palm of your hand horizontally and drive them down - up to a distance of about 3-4 cm from the stomach. In this case, you should feel some semblance of a strong wave As for the stomach. Doing this exercise should be as long as possible, until they get tired hands.
- In the pool, holding hands and leaning against skirting straight back to the wall of the pool, alternately lift to the chest, bending the knee, first one and then the other leg and then sharply until the end straighten.
Try to live with stomach sucked. First, for such a state will have to constantly monitor, but then it becomes a habit.
When the results will be noticeable?
Subject to the recommendations within 1.5-2 months abdominal muscles get stronger and be good to keep the abdominal wall. Work on the abdominal muscles but will give you a flat stomach and slender waist elegant, for which largely correspond to the same muscles.
But this does not mean that now you can forget about them. Only regular exercise will help support to maintain and improve the results. Remember that flat stomach - it's a lifestyle, not a one-time event, which will provide it to you for a lifetime.