Abdominal exercises
Упражнения за стегнат корем и тънка талия | LuckyFit
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From time immemorial thin waist is perceived as an unchanging symbol of femininity and sex appeal. Today, the tight and well-formed abdomen is a dream for every lady who values her appearance and beauty. It is not a secret, however, that the abdominal muscles are the most difficult to shape and that every extra pound is often visible namely in the area of the waist. If we add aggravating circumstances and factors such as birth or weight changes as well as age, it is increasingly difficult to form this delicate muscles of our body through abdominal exercises.

The good news, however, is that we, the women, do not need a lot of muscles in the abdomen to look good. With the right exercises, a little effort, persistence and proper nutrition, we can achieve enviable results and enjoy excellent appearance, tone and, of course, a high self-esteem!

Exercises for tight belly and thin waist | LuckyFit

What are the most effective abdominal exercises?

The most important thing to keep in mind:

  • In order to achieve results, it is good to exercise the abdominal muscles every day;
  • We do not need to train for hours, usually 15-20 minutes a day are enough;
  • It is advisable to perform a variety of abdominal exercises every day to train all abdominal muscles and develop them harmoniously and aesthetically;
  • The most effective are the series – 3/4 of 20 to 50 repetitions of each exercise;
  • In order for our efforts not to be in vain, we must be sure that:
    • We drink plenty of water to stimulate intestinal peristalsis, toss out toxins and prevent water retention;
    • We take enough fiber-rich foods to prevent food retention and stomach swelling;
    • We maintain a balanced diet, adequate intake of pure proteins to help build abdominal muscles.

And the exercises themselves!

  1. Standard leg raises while lying down:
  1. Take a starting position – lie on your back with your legs folded at the knees, making sure your knees and toes point outward, hands behind your neck;
  2. Lift your head up with your chin raised upwards trying to make sure the effort comes from the abdomen rather than from the neck;
  3. Exhale when you raise your head;
  4. Do 3 sets of 10 to 20 reps of the exercise
  1. Leg raises while lying down:
  1. Take a starting position – lie on your back with straight legs, place your hands under your buttocks;
  2. Lift your legs to a position perpendicular to the ground and relax back to the ground;
  3. Do 3 sets of 10 to 20 repetitions.
  1. Bicycle:
  1. Take a starting position – lie on your back with your legs folded at the knees, making sure your knees and toes point outward, hands behind your neck;
  2. Start bringing consecutively the right foot towards the left elbow and switch alternatively;
  3. Be sure to lift the shoulders from the floor at each movement towards the elbow;
  4. Do 3 sets of 10 to 20 repetitions.
  1. Raises with straight legs:
  1. Take a starting position, lying on your back, legs straight upward, perpendicular to the floor;
  2. Start raising the body by aiming to touch your toes with your fingers;
  3. Do 3 sets of 10 to 20 repetitions.
  1. Bringing the leg towards the chest:
  1. Take starting position – sit with folded legs;
  2. Lift the feet from the floor straightening the right foot forward, parallel to the ground, and  leaving the left leg folded at the knee;
  3. You can bring your hands in front of your chest but if you’re having difficulty you can lean back on your palms and raise your arms gradually when your abdominal muscles get stronger;
  4. Start stretching your folded left leg and bring it towards the chest;
  5. Do 3 sets of 10 to 20 repetitions.
  6. Then switch the leg.

A daily walk in the mountain | LuckyFit

  1. Bring the leg towards the chest:
  1. Take starting position – sit with folded legs;
  2. Lift the feet from the floor;
  3. You can bring your hands in front of your chest but if you’re having difficulty you can lean back on your palms and raise your arms gradually when your abdominal muscles get stronger;
  4. Start stretching both legs at the same time as they become parallel to the ground and then fold them back towards your chest;
  5. Do 3 sets of 10 to 20 repetitions.
  1. Russian twists:
  1. Take starting position – sit with folded legs;
  2. Lift the feet from the floor;
  3. You can bring your hands in front of your chest but if you’re having difficulty you can lean back on your palms and raise your arms gradually when your abdominal muscles get stronger;
  4. Start twisting your body to the right while twisting your knees in the opposite direction;
  5. Do 3 sets of 10 to 20 repetitions.
  1. Alternative leg raise:
  1. Take a starting position, lying on your back, legs straight upward, perpendicular to the floor;
  2. Start lowering your right leg alternatively making sure you keep it straight while it takes a position parallel to the floor;
  3. Try to keep your left leg straight, perpendicular to the floor;
  4. Raise the right leg to the starting position and lower the left leg, the right one remaining straight, perpendicular to the floor;
  5. Switch the legs alternatively;
  6. Do 3 sets of 10 to 20 repetitions.
  1. Plank:
  1. Take a starting position on palms and feet, as if preparing to make push-ups;
  2. Hold this position for 30 seconds;
  3. Complete the exercise 3 times.
  1. Side plank:
  1. Take a starting position on your right hand and feet;
  2. Hold this position for 15 seconds;
  3. Complete the exercise 3 times;
  4. Turn to the other side;
  5. Complete the exercise 3 times.
  1. Elbow plank:
  1. Take a starting position on elbows and feet, facing the floor;
  2. Hold this position for 30 seconds;
  3. Complete the exercise 3 times.
  1. Uplift from a side plank:
  1. Take a starting position on your right elbow and knees;
  2. Lower the butt to the floor and lift to starting position;
  3. Do 3 sets of 10 to 20 repetitions;
  4. Turn to the other side and do 3 sets of 10 to 20 repetitions.

Morning exercises for weight loss | LuckyFit

If you exercise regularly and consistently and you are disciplined in your diet, you can be sure that you will enjoy the first results in only a month.

If you are a beginner or are not sure whether you are doing the abdominal exercises correctly, we will be happy to show you how to train at home so that the exercises have the biggest and quickest effect in one of our programs at Lucky Fit Bansko!

In addition to enjoying a light, relaxing but tasty and healthy meal, you will have the opportunity to consult our specialists and learn how to train effectively and successfully at home!

We are expecting you!

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