The stomach is a problem area for most people. First, fat deposits start to build up in this area, ruining the entire appearance. You can combat this with the help of physical activity. To remove the sides of the waist and excess fat, a special abdominal gymnastics was developed.
general advice
This gymnastics is a simple set of exercises that anyone trying to lose weight can do. In addition to shedding unwanted fat, these exercises tone and strengthen the abdominal and back muscles. The skin on the belly and sides is tightened and the overall appearance improves.
Abdominal weight loss gymnastics is an effective way to correct waist figure (removal of belly and sides). But it should be remembered that in order to achieve the desired results, you need constant practice. Training should be done 3-4 times a week for at least 40 minutes each time. Then you can see the first results 3-4 weeks after training started.
This complex involves all the major muscle groups in the press. It includes upper and lower muscles, obliques, and transverse muscles. This allows you to remove fat from the sides and waist. In addition to them, the muscles of the back, buttocks and thighs are also strengthened. It should be noted that for more effective results, you need to switch to proper nutrition.
It is not necessary to go on a diet, but in order to lose weight it is necessary to exclude fatty foods from the menu. The focus should be on natural ingredients, mainly vegetables, fruits, dairy products. In addition, when engaging in physical activity, you should drink an appropriate amount of water (about two liters per day) to maintain the water balance in your body.
training rules
In order for abdominal weight loss gymnastics to have greater results, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more out of your training:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after training. Also, it is not recommended to drink alcohol during a set of exercises.
- If certain exercises are too difficult for you, don't try to do them at all costs. It's better to focus on executing the moves correctly. Gradually, the muscles will receive the necessary load and you will achieve the desired effect.
- It is best done on a special mat to prevent joint injuries.
- It is best to choose cotton clothes when training, which has good air permeability and does not affect free circulation. Natural fabrics have a positive effect on the skin and do not irritate the skin.
- During training, you need to breathe properly. Breathing should be deep and controlled. Exercises should go smoothly and not be rushed.
- Before you start exercising, you need to warm up. It is needed to warm up the muscles and prepare them for the main exercises. Neglect your warm-up and you could strain your musculature.
Warming up involves the simple moves that everyone did in gym class as a child. These are head and pelvic rotations, arm and leg swings, squats. Working in sequence, start rubbing the neck, arms, lower back, and legs.
A very effective abdominal and side weight loss exercise is the hoop twist at the waist. Combine this with a set of exercises and you'll shed body fat faster.
You can also add running in place and skipping rope to the warm-up. Warming up should take 10 minutes. Then move on to complex main exercises.
practise
Abdominal weight loss gymnastics are designed to work the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove sides and cellulite from the waist, tighten the skin and make it elastic.
leg lift
This simple exercise helps to lose belly fat. Lie down on the mat. Place your hands on your body, palms down. Lift your legs so they are at right angles to your body. Slowly lower your leg back without throwing it violently to the floor.
The ascent should take place on the inhalation, the descent - on the exhalation. In the kneecap, the leg cannot bend. If you can't get your straight legs into the correct position, try your best, but they should be straight.
Planck motion. Very effective for media. It normalizes the stomach and sides, allowing you to shed excess fat. Lie face down on the mat. Then lift your torso up, resting on your toes and elbows. At the same time, make sure that there is no bend in the body.
This is especially true of the pelvis. Tummy as much as possible. The torso should be parallel to the floor. Hold this pose for about a minute (or as long as you want).
pelvic lift
Lie on your back on the mat. Bend your legs and place them near your hips, about 30-40 cm apart, with your palms grasping your ankles. Lift your pelvis as high as possible.
Hold this position for a few seconds. Slowly lower your body back into position without dropping your lower back to the floor.
side crunches
A great exercise for removing sides. The starting position is the same. Place your feet on the mat with your knees slightly bent. Hands behind the head. Touch your right kneecap with your left elbow as you lift your torso up.
Slowly return to the starting position. Then touch your right elbow to your left knee.
hull lifting
Take the supine position. Bend your legs slightly and place them on your feet some distance from your hips. The distance between the feet is 30-40 cm, and the hands are placed behind the head or locked in front of the body.
Raise your body so that it is at a right angle to the floor. Lower the back of your torso smoothly without falling to the floor.
A press that works your upper body. The starting position is the same. Bend your knees and lift so your shins are parallel to the floor. In this case, the hips will form a right angle with the body. Put your hands behind your head.
Do upper body lifts, but don't use your entire back, just your shoulder blades. At the same time, do not lower your head to the floor while doing the reverse movement. So you'll get small movements with smaller amplitudes.
touch
This exercise is also effective for removing fat deposits on the sides. In the same position (lying on your back on the mat), raise your legs until they form a right angle with the floor. Perform a torso raise while touching the left ankle with the palm of the right hand. Slowly return to the starting position. Now do the same with the other hand.
Pelvic lifts are difficult. These moves also allow you to shed the sides and creases of your belly. Lie on your back, bend your legs, and place your feet near your pelvis. Lift your left leg and place its foot on your right knee. Hands behind the head.
Perform a pelvic lift to raise it as high as possible. Then switch legs.
sports scissors
Lie on your back on the mat and stretch your legs. Put your hands behind your head. Lift your legs about 20 cm off the ground and start swinging your legs across. However, they must be straight.
With each movement of the legs, alternate: first the right foot is on top, then the left. Finally, slowly lower your legs to the floor.
All exercises should be performed for 10-15 reps, with 3 sets throughout the workout. Rest about 1-2 minutes between sets, then do another set. If you're a beginner and it's hard to do, try a method where you do 8-10 reps of each exercise.
Remember, your muscles will be sore the day after your workout. Especially the sides and abdominal muscles can be injured. This is a normal response of the body. The pain disappeared after a few days. For this reason, it is impossible to quit training. You have to allow your body to adapt to stress.
Don't try to exercise at your maximum level right away, this can have a detrimental effect on your health. Start with a small load and gradually increase.
During your workout, you should feel a little tired. If you notice muscle strain, stop exercising and rest.
Exercise combined with proper nutrition provides the most effective results in combating excess pounds. Also, don't forget that you need to exercise regularly. By following all the recommendations and doing them consistently, you can tighten your abs and sides quickly.