For many modern people, in the conditions of a sedentary lifestyle and work, refined nutrition, one of the most acute problems is the problem of keeping the body in shape, controlling weight and maintaining the tone of the body. The so-called problem areas, one of them is the abdomen, especially suffer from harmful factors and habits. The abdomen quickly loses its shape, and this area is the last to lose weight. How to make the stomach flat and elastic, get rid of the "beer belly", become slim, as in youth - these questions are asked by both men and women.

Мечта многих мужчин, для которых внешний вид играет не последнюю роль. У женщин, желающих оставаться в спортивной форме или восстанавливающих фигуру после родов.

Before solving the problem of "how to build abs fast", you should get rid of excess fat deposits. Even intensive training in the formation of prominent abdominal muscles will not give a visible result if the abdominal muscles are hidden under a fat layer. Forget about the myth that it is the belly fat that is burned during training. The whole body loses weight, not some of the most active areas. Otherwise, for example, tennis players would have a thinner working arm than the rest of the body.

Exercises, elastic abdomen in a month

Aerobic exercise contributes to overall weight loss. Such a load is given, for example, by exercise bikes, rowing machines, ellipsoids. For those who are looking for ways to properly strengthen their abdomen at home (and, accordingly, lose weight without going to a fitness club), cycling, jogging, or just walking long distances, for example, from work to home every day, will help. If you need to lose weight before strengthening your abs, aerobic training should be high-intensity and continue for 30-40 minutes. Reduce your calorie needs every day, but don't completely deprive yourself of carbohydrates – a beautiful belly is a strong muscle mass, and if you don't have enough of them, you can get a "collapse" of muscles.

Fat burning is extremely important for those men who dream of impressively sculpted "cubes". When talking about how to pump abs for a man, it is this relief that is presented in all its glory. If you've already lost enough weight?

1. The Most Effective Exercises - Hanging leg raises on a bar or a machine. The back is straight, the position is hanging on the elbows. As you inhale, lift your legs to a position parallel to the floor. After a pause, slowly lower your legs. Also, while hanging on a bar (grip shoulder-width apart), raise your legs and bend them as if you were sitting on a chair with your feet resting on the floor. Then, as you exhale, lift and move your knees to the side. A great way for a man.

2. Crunches is traditionally an effective way to quickly build up your belly. For example: crunch with the starting position: lying on your back, knees bent and raised, arms turned at the elbows. Try to twist so that your right knee touches your left elbow while your left leg is straightened. Return to the starting position and do the same with your left knee and right elbow.

3. Beginning position – lying on your back, arms as a support on the floor, spread to the sides, legs vertically raised. Lift your pelvis and legs up, lifting your tailbone as high as possible. An important exercise for how to build lower abs.

One of the main machines in the gym, as well as your choice in the sports store, is a bench for abs. Reverse crunches, lifting the pelvis (hands hold the edge of the bench just above the head), changing the angle of the bench to optimize the load on the abdominal muscles - all this can be done by the bench. The simulator bench is inexpensive in comparison with other simulators, compact, suitable for an apartment and a summer house. The bench is perhaps the best assistant in how to build abs as efficiently as possible.

By the way, if you decide to train your lower abdominal muscles, be patient, because the lower abdomen is a good way to discipline yourself. The lower abdomen is a problematic place, a zone of stagnation of blood circulation in a sedentary lifestyle. Fat deposits "flock" here first of all. For those who are deciding how to build abs with cubes, we recommend thinking not only about the loads for drawing the lower cubes, but also about the blood supply to the lower abdomen. Do not sit for long periods of time when working or in the car. Walk to restore blood circulation in this part. The lower part of the abdomen feels the load worse, there are fewer nerves in this area. The best ways for the lower abdomen are the already mentioned exercises with leg lifts and hanging on the bar, and torso raises on a backward inclined bench, in a position where the legs are fixed in its upper part.

Often, those who dream of how to build abs in a week make the mistake of tirelessly doing an endless number of crunches. 50-100 crunches in one set is not an option. It is much more effective to do the most difficult exercise several times in a set than to do the easier one a lot. Among the exercises with the aim of quickly pumping up the abs at home, the following is popular, known from physical education lessons: the feet are slipped under the support, the person lies on his back, with the help of the efforts of the abdominal muscles, the body rises and the elbows touch the knees. The exercise is excellent for pumping the abdomen and gives a visible result, but the muscles of the lower spine also help it. That's the danger of injury. The load that is desirable for the abdominal muscles can suddenly be redistributed to the muscles of the lumbar spine, and when contracted, they will compress the vertebrae too much. A tip for those who are looking for ways and exercises "Firm abdomen in a month“: если вы достаточно сильны для упражнений на перекладине, римской скамье или тренажере с локтевой опорой – интенесивно занимайтесь на этих тренажерах. Если вы недостаточно готовы к подобным упражнениям, или ваша спина расслаблена сидячей работой и мягкой кроватью – не советуем вам тренировать пресс с помощью этого упражнения, лучше заменить его скручиваниями, чем держать ступни под опорой.

Heavy loads are undesirable, and the lifestyle sometimes does not allow you to leave home for a fitness club. For new mothers, it is advisable to know how to properly strengthen the abdominal muscles at home.

Experts do not recommend starting exercise earlier than 6 weeks after vaginal birth (after a cesarean section, you should wait a few more weeks). Not sooner, but not much later. Otherwise, it will not be easy to eliminate sagging abdomen and you will need regular classes with a fitness instructor.

Укрепить мышцы живота в домашних условиях и восстановить стройность эффективно поможет фитбол (гимнастический мяч). Особенности упражнения на фитболе – в удержании равновесия на нем, благодаря чему максимально задействуются все группы мышц.

Ways to Build Abs

1. Sit reclining on the ball with your back so that the lumbar area is on the fitball. Feet on the floor, knees bent. The head and shoulders are raised, as if you are looking at the abdomen and abs. Holding this position, inhale and raise your left arm, then exhale and raise your right arm, lowering your left arm. During the exercise, keep your torso in place, due to these efforts, the abdomen becomes more elastic.

2. Lie on your back, put your feet on the fitball, bend your knees. Tighten the pelvic area while pulling in the abdomen and lift the pelvis so that the body forms a straight line from the hips to the head. In this position, lift your foot off the ball and bring your knee closer to your chest, while trying to maintain your balance by tensing your abdominal muscles.
Редко женщины ставят себе целью добиться рельефного живота «кубиками», подобно мужчинам. Прежде всего потому, что женское тело в принципе устроено иначе. Но сбросить вес, вновь сделать живот плоским и не «расплываться» с годами – все это в руках женщины. И оставаться стройной и сохранять крепкие, упругие мышцы живота помогут те же упражнения, что годятся для мужчин: скручивания для тренировки прямой и косых мышц живота, наклонная скамья, фитбол. Но, кроме этого, есть огромный мир пилатеса, йоги, а также белли-денс, плавание, аквааэробика – все для красоты тела и бодрости духа, и в том числе, для того, чтобы ваш пресс был всегда в форме.