The best exercises for the abdominal muscles to AT HOME FOR GIRLS

The best exercises for the abdominal muscles to AT HOME FOR GIRLS

weight loss - fitness for women press exercises

 The best exercises for the abdominal muscles at home for devushekDostatochno often in order to " remove the stomach ", " hips " and achieve thin waist in the home, the girls begin to do endless abdominal exercises and twirl heavy hoop, leaving bruises on the body . Also popular with cling film wraps and massages .
However, the most effective way to get rid of belly fat is the total weight loss. Fat does not leave the body locally and those for whom the problem area is the stomach and hips, fat will go with these seats last. Massage , etc. may have only a slight temporary effect .
Famous nutritionist , author of Diet 2.0 for drying the body, which is used by professional fitness and bodybuilding , Lyle McDonald recommends 2 best exercises for the press at home:
head turns from side to side ( when you are offered a " supplement ");
push-ups from the table ( when you're full) .
Thus , the best "exercise" for girls who want to have a thin waist - is diet and nutrition .
Abdominal exercises are designed to strengthen the muscles - in their absence after slimming the abdomen may appear " sunken " and not look very aesthetically pleasing . For training is not necessarily going to the gym - home exercises at the press will be enough.
Technique exercises
Muscle exercises PRESS
exercises for the upper press
exercises for the lower part of the press
oblique exercises for abdominal muscles
combined exercises
A very common mistake among girls - pumping oblique muscles (all kinds of side bends ) to remove fat from the " sides ." " Boca " - it's fat ! It is impossible to " pump up " only for weight loss can remove fat from the sides. And exercise on oblique muscles can make the waist wider. Therefore, they recommended only for those involved in contact sports (eg , wrestling) . If you are primarily concerned with how the body will look like after playing sports , better Spend more time on cardio , where you can spend extra energy and thus burn fat .
The number of repetitions

Each exercise is done by 20-25 times ( or until a strong burning sensation in the muscles ) 3 sets .
No need to do exercises for the press every day . It's not the biggest muscle in the body and there is no sense hog it. Proper nutrition combined with periodic training the whole body will be enough for weight loss in the abdominal area .
If you train every time the whole body, it is possible to include in the program of one abdominal exercises every workout .
If the training takes place 3-4 times per week and are divided into legs / back / chest , you can do abdominal exercises 2-3 ( twisting and scissors , for example) in the easiest day.
Muscle exercises PRESS AT HOME

EXERCISES FOR THE UPPER PRESS

Twists

Twists
At runtime, it is important not to take twists the waist from the floor and do not strain your neck.
Twists with arms stretched up

Lifting the body from a prone position

EXERCISES FOR THE BOTTOM OF THE PRESS

Lifting legs lying

Knees bent , pelvis off the floor . Try to do exercise under control and not to stop.
scissors

COMBINED EXERCISES

Combined give exercise load like the lower press part and upper . If you are limited on time , it is better to do them .
plank

Planck also uses the back muscles . Hold it for 30-60 seconds worth (each time , try increasing the time).
fold

Crease in the chair ( on the bench )

Exercises for the abs that you want to perform in the gym , you can view the article Exercise for abdominals at the gym for the girls.