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Secrets of the perfect figure: three exercises for a flat stomach
Leading fitness bikini trainer Alexander Belkov and his student Irina Tolovskaya showed Woman’s Day how to make the belly more prominent and beautiful.
Irina Tolovskaya, bodybuilding
The hardest job is to work on yourself! To achieve results, you need not only constant physical activity, you also need to control your daily diet.
During intensive workouts, Alexander Belkov advises starting the morning with one fruit and porridge without oil, boiled in water. And give up your morning coffee! It is better to replace it with green tea.
During the day, you need to eat an amount of complex carbohydrates, commensurate with your weight. For example, if you weigh 60 kg, you need to eat 60 g of cereals, legumes or coarse pasta per day. Another important nutrient is proteins. With a weight of 60 kg per day, you need to eat at least 120 g of protein. It is found in lentils, white poultry, and salmon. After 18:00, you can eat chicken fillet, boiled twice. The good news for those who are afraid of hunger is that you can eat as much as you want.
For exercise, increase the amount by five each week. For example, if you did five leg lifts for the first week, then do ten for the second week. It’s good to do cardio every other day. If you exercise at home, it can be a jog or a bike. An hour is enough for a morning run. If you run in the evening – one and a half to two hours.
Alexander Belkov, fitness bikini and bodybuilding trainer
Raising straight legs from the floor
5 sets of 20 reps
Such a load is good for beginners, with this exercise we force our lower press to work actively.
We pump over the upper press
We do 5 approaches 20 times.
We throw our legs on the ball or on the sofa if we train at home. We raise the torso and hold it for 30 seconds in the upper phase, then we lower ourselves. We actively pump the top of the press.
Important! Do not touch the floor with the shoulder blades, the movement is carried out smoothly, without jerking.
Do 5 reps 20 times
Sitting on the floor, we focus on the palms, at the level of the pelvis. The palms are turned out. We pull the knees to the chest while inhaling, while exhaling, we move the knees away from the chest. We are actively pumping the upper and lower press.
Important! During work, you should feel that your abs are really pumping, and not another part of the body, otherwise there will be no result!
Do 5 reps 20 times
We squeeze the ball between the legs. Hands are parallel to the floor. As we inhale, we raise our legs up, as we exhale, we release our legs without touching the floor.