The Top-20 exercises, slimming belly standing: without jumps, twists and strips

The abdominal area, often is the main problem area and for men as well as women. If you want to lose weight waist area and reduce their bellies fat, you will first need to create a catering. As of secondary importance – add to your workout or other physical activity on a regular basis. We offer you the top-20 exercises, slimming belly and strengthen the muscles of the press (without strips, twists and jumps).

WORKOUT SLIMMING BELLY

The fat in the belly area accumulates when the unbalanced nutrition, excessive use of the speed up of carbohydrates and low physical activity. Also the abdomen may increase if hormonal infringements and after childbirth in women. Without the proper balanced diet to get rid of belly fat is impossible. But a regular workout helps you achieve your goal and lose weight in the stomach much faster.

Workout slimming belly

We offer you a selection of exercises for slimming belly, which is aimed at:

  • The overall fat loss due to functional exercises and high pulse rate all hours
  • Muscle tone of the stomach at the expense of, doing exercises that focus on lihaskorseti the

Given workout weight belly logged on to the simple 's low impact exercises for muscle tone throughout the body, but especially in the muscle corset. Here is strips and excursions – all exercises are vertical, i.e. loss of standing. But even without those classic exercises you are very good, pump press, pull the tummy, burn calories, and reduce the volume of the body.

Whom fits it the choice of exercises?

  • For those who want to lose weight and pull the stomach (yes, and entire body as a whole)
  • For those who have started to be used, traffic management legally exercises are very affordable even for beginners
  • For those who are looking to workout in the press without the twists and strips
  • For those who are looking for easy charging in the morning or evening
  • For those who are looking for the 's low impact and easy cardio-workout

When you perform the proposed exercises at a fast pace, then this is the workout makes it a great choice for 's little effect on the heart without jumps. You need to pulse, burn calories and overclocking metabolism. The higher the temp the exercise, the more efficient in terms of weight loss is workout.

When you first of all want to tone your muscles, then do exercises slowly and concentrated. Speed in this case is not crucial.

What are the benefits is the fact that a given workout:

  • Strengthen journalism and the pull-up belly at the expense of exercises, focusing on this area of the body.
  • Burning calories and speeding up metabolism, because you will perform a variety of mnogocwetnye exercises and it keeps the high pulse throughout workouts.
  • Muscle tone throughout the body (including thighs and buttocks!) thanks to the exercises, which act immediately a number of muscle groups in the upper and lower body.
  • Improve posture and strengthen the deep muscles that support the spine.
  • Improve endurance and overall physical fitness.

Of course lose weight on the spot very difficult. You should not force the body to burn fat in a certain zone of the body. But if eat properly, do exercise kohtla fat loss, strengthen your abdominal muscles, so that their tone and improve posture, then all this together will help you improve your figure and get rid of belly fat.

How to make it working:

  • Before your workout it is advisable to do exercise, to prepare the body for load.
  • You can do this workout, that the bodyweight the stomach or the timer, or the amount of repetition. The number of repetitions in the description of the exercises, but you can always change the number down your capabilities. Train assuming, that the repetition is convenient, if you do not have at hand the timer. In this case, try not to make big breaks in exercises between the average of the rest should be 10-15 seconds.
  • But slimming belly more effectively make the workout time, attempt to do more repetitions in less time. This approach allows you to it keep up the pace and burn more calories. For example, you can choose such between exercises: 30 seconds of intensive work / 10 seconds of rest and go to the next exercise. Work after download applications to your mobile phone.
  • Below is the proposed 20 exercises, slimming belly, which is divided into two rounds of 10 exercises. You can perform these rounds in one day or alternating on different days in its sole discretion.
  • Exercises time is very important to tighten the muscles of journalism, the abdomen must not be relaxed.
  • A large part of the presented exercises uses the muscles and the upper and lower body, so this workout is not only a weight loss in the stomach, but the entire body as a whole.
  • The higher is the speed of the exercises and the higher the temp, the occupation, the more calories you burn and the more efficiently spend training in terms of fat burning.
  • Hold breath during exercise: the efforts, breathe relaxation.

Timer for 30 seconds work/ 10 seconds rest of:

EXERCISES FOR LOSING WEIGHT IN THE STOMACH (1. CITY)

The first round (or first segment) of our workout logged on to the 10 following exercises, slimming belly and pump up the abdominal muscles:

  • Mahi foot with a tap to set foot in: 15 reps each leg
  • Pulling the knees against the chest rotation: 15 reps each leg
  • Axeman: 15 reps each side
  • Turning to stand in the knee-elbow: 15 reps each leg
  • The rise of the knees with the direction of the hand: 15 reps each leg
  • Tilt position squat: 15 reps each side
  • Pull-up knee and max your feet to one side: 10 reps each leg
  • Mill: 15 reps each side
  • Lunge obliquely: 10 reps each leg
  • Mahi-legged on the sidelines of tilt: 15 reps each leg

If you exercise on a timer:

  • 20 seconds work / 10 seconds of rest: the overall time of 7.5 minutes
  • 30 seconds work / 10 seconds of rest: the whole execution time to 10 minutes
  • 45 seconds work / 15 seconds of rest: the whole execution time to 15 minutes

If you perform a number of repetitions, then the whole time of the performance of one round is ~10 minutes. You can repeat the exercises two rounds.

  1. MAHI FOOT WITH A TAP, TO SET THE FOOT
  2. Stand up straight, feet put slightly wider shoulders, arms, hands, pull the belly. Is the exhalation, lift the straight right leg up slightly above parallel to the floor. Simultaneously, it can control the body to the right so that the hands of your fingers from foot to foot. Then a second in this position and then repeat the adjustment with the other hand.

    Do the exercise with dynamic pace, add to work your abdominal muscles, tighten the press. Mahi feet also help to strengthen the muscles of the legs and buttocks, especially in the rear surface of the hips.

    How much is to do: 15 reps each step.

  3. PULLING THE KNEES AGAINST THE CHEST TO TURN
  4. This is another great exercise for weight loss in the stomach, which simultaneously strengthens the muscles in the cream and raise the heart rate, to calorie burning.

    Its performance for the organisation of feet wider than shoulders, the right leg completely over to the side, left leg to support a sock. The housing a bit to the right use. Raise your hands overhead, palms together. Is exhaling lift the left knee against the chest. Simultaneously to thereby expand the casing to the left and push the palms to the knee. Then back to the starting position. Do the exercise with the dynamics of one side, add to work your abdominal muscles.

    How much is to do: 15 reps, start to one side and then 15 reps on the other side.

  5. AXEMAN
  6. Put wide feet, lift the head hands folded palm. Turn the body to the left, stretching to the maximum up and to the side. Is the exhalation is slow going also a part-time side lunge, tilting the body and lowering the hands to the floor. In this task you should not only perform the side lunge and the crank casing when the straightening of the legs.

    Exercise axeman effectively help pump up not only lihaskorseti, but also the buttocks and the inner surface of the hips. Covering the work of muscles of the upper and lower body you burn more calories and lose weight in the stomach.

    How much is to do: 15 reps, start to one side and then 15 reps on the other side.

  7. TURNING TO STAND IN THE KNEE-ELBOW
  8. Stand up straight, feet shoulder width through the palms of the hands are crossed over the head, the stomach smart. Is exhalation to lift up the bent right leg. Simultaneously, it can control the body so that the elbow with the left hand touched the knee of the right leg. Then the second and back to its original position. Do the exercise alternately on each side.

    Such a variant of the tours is easy, safe and very effective exercise for weight loss in the stomach.

    How much is to do: 15 reps each step.

  9. THE RISE OF THE KNEES WITH THE DIRECTION OF THE HANDS
  10. This exercise not only helps in streamlining the abdomen, but work balance. By the way, the exercises balance great develop stabilization of the abdominal muscles, which are responsible for the beautiful posture and a healthy back.

    Exercise to stand up straight, feet shoulder width for your hands to pull and arms extended forward before feeding. Is the exhalation, pull the right knee to the stomach. Simultaneously to thereby expand the casing to the right, placing the hand back. Try to maintain stability, not fabulous looks by by. Also, this exercise is very important to pay housing, not not just waving.

    How much is to do: 15 reps each step.

  11. THE TILT POSITION OF THE SQUAT
  12. This simple exercise will help develop the zone to the waist and sides, as well as tighten the thighs and buttocks at the expense of the static sumo. In addition, you work over the development of balance and strengthen the deep abdominal muscles.

    Do the exercises, sit deep in the sumo-squat, hands to get into over the head. Is the exhalation lean aside, trying to touch the elbow of the same name in the knee. Do the exercise alternately with both hands, feel the work of the vino abdominal muscles.

    How much is to do: 15 reps each side.

  13. PULL-UP KNEE AND MAX YOUR FEET TO ONE SIDE
  14. This is another exercise based on the pull-ups knees to the chest. This movement uses all the abdominal muscles and speeds up the pulse, making it a great exercise for weight loss in the stomach.

    Filled to stand up straight, left leg is extracted by the meter to the back, right leg slightly bent knee. The hands are slightly flexed at the elbow, pull out before feeding. It to its original position. Is the exhalation, pull the left leg in the stomach, by touching with his hands the knee. On the exhale return to the starting position. Then the exhalation, pull the left leg down and do max leg forward, as if trying to break the wall in front. Do alternately max generations and max-legged to one side.

    When you perform: 10 reps of first one leg, then 10 reps with the other leg.

  15. GRINDER
  16. It is a calm work exercise emphasis on the obliques. The grinder is also a very useful exercise for the back, because the pull back and end back.

    Filled to stand up straight, feet placed wide, the right leg rolled by. The left hand is raised up, right hand down, pushing and located close to the hips. Is the exhalation tilt flat spine to the right, trying to touch hands with the right foot. The housing is almost parallel to the floor, the chest looking forward, the left arm is extended vertically up. Do not round the back and does not serve the housing on. On the exhale return to the starting position. Do the exercise in a calm pace, while the control technique.

    How much is to do: 15 reps, start to one side and then 15 reps on the other side.

  17. LUNGE PLACE INCLINED
  18. Stand up straight, pull the left foot in a meter ago. Hands put on the waist. Is the exhalation bend your knees and take the position of the lunge. Both thighs form a straight angle of the shins, knees in front of the feet do not go on the sock. Then second, ensuring that you maintain balance and make the slope to the left. Drag the sides of the right hand, add the work of the obliques.

    This exercise pills the stomach is very important to maintain stability and balance. This strain on the muscles of the abdomen and buttocks, put the weight of the heel in the front feet and keep the concentration of all the action. Can be a bit of a to extend the foot in front of the feet inwards – so it is easier to it to keep his balance. Do not do this exercise if you feel discomfort in the knee joint during the lunge.

    When you perform: 10 repetitions, start to one side, then 10 reps on the other side.

  19. MAHI-LEGGED ASIDE TILT
  20. And one dynamic exercise for weight loss in the stomach, which helps to strengthen the muscles throughout the body as a whole. You pump the oblique muscles and get rid of kalifeed hips.

    Stand up straight, feet shoulder width the ground, hands above head with hands on. Is the exhalation start to take a straight right leg in the direction to parallel to the floor, you can slightly bend your knee. Simultaneously this will tilt the body to the right and bottom of the hand along the body, bending them at the elbow. Try to touch right elbow to right knee. Do the exercise alternating right and left side.

    How much is to do: 15 reps each step.

EXERCISES FOR LOSING WEIGHT IN THE STOMACH (2. CITY)

In the second round (or second segment) of our workout we went to 10 more exercises, slimming belly and pump up the abdominal muscles:

  1. Pull-up tribe, to the abdomen with the rise of hand: 15 reps each leg
  2. Squat which in turn: 15 reps each side
  3. Tilt the side of the knee-elbow: 15 reps each leg
  4. Hitting feet down and to the side: 10 reps each leg
  5. Stanovaya craving for one leg: 10 reps each leg
  6. Pull-up knee ideal for the muscles: of 20 repetitions of each step
  7. Fists beating on the squat: 20 reps each hand
  8. Tilt the sideways attack: 15 reps each leg
  9. Property rotation: 15 reps each side
  10. Pull-up knee in the stomach: 15 reps each leg

If you exercise on a timer:

  • 20 seconds work / 10 seconds of rest: the overall time of 7.5 minutes
  • 30 seconds work / 10 seconds of rest: the whole execution time to 10 minutes
  • 45 seconds work / 15 seconds of rest: the whole execution time to 15 minutes

If you perform a number of repetitions, then the whole time of the performance of one round is ~10 minutes. You can repeat the exercises two rounds.

  1. PULL-UP TRIBE, TO THE ABDOMEN WITH THE RISE OF THE HAND
  2. This exercise may be entering not only a workout, that the bodyweight the stomach, but also your cardio-workout losing weight or even warm-up before a workout.

    Stand up straight, feet shoulder width takes the stomach a smart, hands pulled in and arms extended vertically up. Is the exhalation start to raise the knee high to the chest. Simultaneously this will lower the hands, by cutting them in a fist, and scrutinise the housing, trying to touch the breasts the hips. Whether it is an effective exercise for slimming belly alternately one and the other leg.

    How much is to do: 15 reps each step.

  3. SQUAT WHICH IN TURN
  4. Stand up straight, feet shoulder width of motion. Connect the hands with the palms together, raise them up and expand the body to the left so that the look is directed in the direction of. The pelvis it is unfolds. It to its original position. Is exhalation to sit up parallels thighs the floor, not opening the hands and turning the housing in the opposite direction. The left elbow must be it, that right knee. On the exhale return to the starting position.

    This exercise not only strengthens the muscles of journalism and helps to lose weight in the stomach, but also toning also your thighs and buttocks muscles. If you are a beginner, do not need to squat to parallel with the thighs to the floor, do the exercise with the comfortable range.

    How much is to do: 15 reps, start to one side and then 15 reps on the other side.

  5. TILT THE SIDE OF THE KNEE-ELBOW
  6. Stand up straight, feet shoulder width takes the hands open over the head. Is exhalation to take the bent right leg and lift it up so that the bend is a side view of the breast level. Simultaneously this will tilt the body to the right, trying to touch elbow to knee. Go back to the starting position and repeat on the left side. Do the exercise with the dynamics of alternately on each side.

    It is easy to (briefly!) exercise is a great scattered pulse and help you lose weight in the stomach.

    How much is to do: 15 reps each step.

  7. HITTING THE FEET IN ADVANCE AND SET ASIDE
  8. This is another great exercise that helps you lose weight in the stomach. Hitting the feet will speed up the heart rate, burn calories and strengthen the abdominal muscles and feet. This exercise is it is helpful in any cardio-workout.

    Stand up straight, feet shoulder width takes the hands bent position is the elbows. Is the exhalation hit the left leg, as if trying to break the wall in front. On the exhale return to the starting position. Then the exhalation hit the left leg, now only left by. Making of mahi on and aside from one leg. Please note, you must not limp wave of kicks and invest in the force of each blow. The housing does not remain static, but completely contains the work. Feel how the muscles pingutuvad cream.

    When you perform: 10 repetitions of each step.

  9. STANOVAYA CRAVING
  10. This exercise is most often included in the choice exercises the buttocks, but not everyone knows that Stanovaya craving one foot perfectly taking into account a corset the muscles. Furthermore, it develops the balance and the pumps of the body.

    Filled to stand up straight, feet shoulder width on the ground hands over the head pull out and arms extended. Is through, lift your right leg up and tilt the chassis down so that the raised foot, the body and hands form a straight line. The leg can be a bit of a bend from generation to. To maintain the balance the strain the muscles of the cream. Also, try to constantly this keeps the foot of the left leg, as would "stick" it on the floor.

    When you perform: 10 repetitions, start to one side, then 10 reps on the other side.

  11. PULL-UP KNEE IDEAL FOR MUSCLE
  12. This exercise is aimed at the study of skew belly muscles and burn fat the interlayer, because it is a great distributed the pulse of the body.

    To do this is simple exercises, slimming belly laid wide leg, left leg slightly bent knee with the introduction of the foot and right leg to cancel by. The right hand is raised up, the left hand is freely lies along the body. Is through, lift your right leg up and put right arm down, trying to touch your knee to the elbow. Make the exercise dynamic pace to one side.

    How much is to do: 20 reps, start one side and then 20 repetitions on the other side.

  13. FISTS BEATING ON THE SQUAT
  14. This very easy exercise for the belly, which is under the force of all. Exercise not only use your abdominal muscles, but the muscles of hands, thighs, and buttocks. It also helps to dispel the heart beat and burn calories.

    This execution will take position in the sumo-squat wide in addition to feet. Is the exhalation start to make fists beating on the right and left side, keeratestelkimine housing. In this task it is very important to take advantage of your abs and the crank space, in order to fully engage the work lihaskorseti of.

    How much is to do: 30 reps each hand.

  15. TILT THE SIDEWAYS ATTACK
  16. And one more exercise for slimming belly and tone all the muscles in your body. Tilt the sideways attack also suitable as warm-up before the workout the whole body.

    To continue the way it used to, take a position sideways lunge. To do this, put the wide legs and place on a platter, the suffering, the weight on the right foot. Right leg thigh parallel to the floor, the knee does not go on the sock. Left leg remains straight and the fingertips. Housing expand to the right so that the left hand was next to the right foot and right hand are separated ago. Is the exhalation rolling right lunge left lunge, simultaneously turning body to the right and to the left.

    How much is to do: 15 reps each step.

  17. By squat ROTATION
  18. Stand up straight, feet put on width shoulders. Hands bend at the elbow and fold them inside the hand on the chest. On inhale slightly bend your knees, sinking low in the squat. Is exhalation to straighten out and turn the casing to the right, turning the stomach, chest and shoulders. Then again lightly to sit and if the straightening of the turn body to the left.

    If you have developed the deals, it is possible to do a full squat up parallels thighs the floor. It helps to burn more calories and more quickly achieve the goals of losing weight belly.

    How much is to do: 15 reps each side.

  19. PULL-UP KNEE IN THE STOMACH
  20. A bit bend the knees and pull back left leg at the head sock. Raise the hands over the head, put palms together. Is the exhalation, pull the knee in the stomach. Simultaneously press your hands, touching your hands to the knee. On the exhale return to the starting position. Do the exercise on one side, then switch leg.

    This exercise can be your basis for the heart-exercise, if you can do this at high speed. Also this exercise is a great use of the gluteal muscles.

    How much is to do: 15 reps, start to one side and then 15 reps on the other side.

Before to begin the fight against fat in the abdominal area, it is necessary to understand, why it is deposited right here. Apart from the external unattractiveness with a full belly, deposition in this area may lead to the development of serious diseases.