Exercises for belly

Many of them dream of a flat, athletic stomach. There are many ways to improve your body shape. Abdominal exercises are highly desirable. Thanks to them, we can improve both the aesthetics of our body, how and train our muscles. They will become stronger and more sculpted. Their additional advantage is the possibility of performing at home. What's more interesting, it is enough to practice approx. 15 minutes, three times a week, to see the results.

Many people start to do abdominal exercises as a warm-up before the actual training. This is a very misconception. These are full-fledged exercises, which should be preceded by a warm-up, not worse than with other parts of the muscles. If we plan to do abdominal exercises, we must first engage the lower back and hip muscles by exercising, for example, bends, or twists of the hips. This will avoid unnecessary back pain, or the so-called sourdoughs. However, very likely, that the latter will appear at the beginning of our training. An important issue is also the regeneration of the abdominal muscles between successive exercises. Depending on the intensity with which we did the abdominal exercises, it should last for two to four days.

Let's also remember, that by doing exercises for the abdomen, we should not plan exercises involving the lower back. These must be rested before starting training. Also, when exercising the abdomen, remember to start with the lower parts of the muscles because they are much weaker. Abdominal exercises also need to be performed carefully. By shortening our range of motion, we will shorten the abdominal muscles, at the same time having the illusion of extremely intense and effective training. Another mistake is making sweeping movements when taking exercise. Then we reduce the tension in the muscles. If we do abdominal exercises in this way, we must do stretching exercises immediately after finishing abdominal training. We also have to be patient - the beginnings of training may discourage us. They cost us a lot of effort and fatigue, and the effects will not be visible that quickly. You need to persevere until our body gets used to exercise, and then everything will become easier.

Examples of exercises for the abdomen, that can be successfully done at home are, for example, "crunches". We lie down with slightly bent (or upright) upside down on the floor. Holding hands behind the head, raise the torso to the upright position. You must keep an eye on your own breathing. We only exhale when fully bent. Later, while lying on the floor, make bends while lifting the torso and legs up. For this exercise, keep your hands alongside your body. "Oblique crunches" are especially helpful in shaping the abdominal muscles. We make them just like ordinary ones, we only make bends with the twist of the torso once on one, once on the other hand. As another exercise, we can also do "scissors". While lying down, raise straightened legs and make alternate movements with them. In addition, we support ourselves with the bends of the torso, like crunches.

The abdominal exercises mentioned above are the easiest way to train your muscles and get a flat stomach. However, we must remember, that this training requires a lot of work and persistence. When losing weight, do not forget about a proper diet. Without it, we will train only the muscles, however, these will be hidden under a layer of fat. It is important to eat protein-rich foods, carbohydrates, fats and vitamins. It's best to cook yourself at home and avoid empty calories, such as fast food, are the dishes ready. You should eat before training, and after it.