It is the stomach that is the problem area for most people. First of all, fat deposits accumulate in this area, which spoils the overall appearance. You can fix this problem with the help of physical exercises. To get rid of the sides and excess fat from the waist, special gymnastics for the abdomen have been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can do. These exercises not only get rid of unnecessary fat, but also train and strengthen the abdominal and back muscles. The skin on the stomach and sides is tightened, the overall picture improves.
Gymnastics for weight loss of the abdomen is an effective way to correct the figure in the waist area (remove the abdomen and sides). However, it should be remembered that in order to achieve the desired result, you need to constantly practice. Training should be done 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after the start of training.
The complex includes all the major muscle groups of the press. It includes the upper and lower muscles, oblique, transverse. This way you can remove fat from the sides and waist. In addition, the back, buttocks and thigh muscles are also strengthened. It should be noted that for a more effective result, 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. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. Even with physical activity, you should drink the required amount of water (about two liters per day) to maintain the water balance in the body.
training rules
In order for gymnastics to lose weight in the abdomen to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more benefit from training:
- You should stop eating about 1. 5-2 hours before your workout and about 30 minutes after. Also, while performing a set of exercises, drinking is not recommended.
- If an exercise seems too difficult for you, do not try at all costs. It is better to focus on the correct execution of movements. Gradually, the muscles will receive the necessary load, and you will achieve the desired result.
- It is better to do it on a special mat to prevent joint injuries.
- It is better to choose cotton clothes for training, as they allow air to pass through well without interfering with free circulation. Natural substances have a positive effect on the skin without irritating it.
- You need to breathe properly while exercising. Breathing should be deep and measured. The exercises should be performed smoothly and without haste.
- Before you start exercising, you need to warm up. It is needed so that the muscles can warm up and prepare for the main exercises. By neglecting to warm up, you risk stretching muscle tissue.
The warm-up consists of simple movements that everyone did in childhood physical education classes. These are twists of the head and pelvis, swinging arms and legs, squats. Do them one by one and start kneading your neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and sides is torsion of the hoop at the waist. If you combine it with a series of exercises, you will get rid of body fat even faster.
You can also include running in place and jumping rope as part of your warm-up. The warm-up should take 10 minutes. Then proceed to the performance of the main exercises of the complex.
exercises
Abdominal weight loss gymnastics are designed to work the rectus, transverse and oblique muscles of the abdomen. This allows you to quickly remove the sides and cellulite in the waist area, and make the skin firm and elastic.
lift a leg
This simple exercise will help remove fat from the abdomen. Lie on your back on the mat. Place your hands along your body, palms facing down. Raise both legs so that they form a right angle with the body. Slowly bring your legs back, don't throw sharply to the ground.
The rise should be on the inhale and the fall on the exhale. The legs cannot be bent in the kneecaps. If you can't get your legs straight in the right spot, do what you can, but they should be straight.
Planck exercise. Very effective for the press. It normalizes the abdomen and sides and allows you to get rid of excess fat. Lie face down on the mat. Then raise your torso and rest on your toes and elbows. Make sure that the body does not bend anywhere.
This is especially true for the pelvis. Draw your stomach in as much as possible. The upper body should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
pelvic lift
Lie on your back on the mat. Bend your legs and place them near your buttocks about 30-40 cm apart. Cover your ankles with your palms. Elevate your pelvis as much as possible.
Hold this position for a few seconds. Slowly bring your body back without letting your lower back hit the floor.
side crunches
A very good exercise to remove the sides. The starting position is the same. Place your feet on the mat with your knees slightly bent. The hands are behind the head. As you raise your torso, touch your right kneecap with your left elbow.
Slowly return to the starting position. Then touch your left knee with your right elbow.
lift torso
Lie on your back. Bend your legs a little and place them on your feet with a little distance from your buttocks. Between the feet there should be a distance of 30-40 cm. Put your hands behind your head or hold them in a lock in front of you.
Raise your body so that it forms a right angle with the floor. Gently lower your torso back without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift them up so your shins are parallel to the floor. In this case, the hips form a right angle with the body. Keep your hands behind your head.
Raise your torso, but not your entire back, just your shoulder blades. At the same time, while performing the backward movement, do not lower your head to the floor. So you get small movements with a small amplitude.
touched
This exercise is also effective for getting rid of fat deposits on the sides. In the same position (lying with your back on the mat), raise both legs until they are at right angles to the floor. Perform an upper body rise while touching your left ankle with your right palm. Slowly return to the starting position. Now do the same with the other hand.
The pelvic lift is difficult. You can also use these movements to remove the sides and folds on the abdomen. Lie on your back, bend your legs and place your feet near your pelvis. Lift your left leg and place your foot on your right knee. The hands are behind the head.
Perform a pelvic lift and try to get it up as high as possible. Then switch legs.
practice scissors
Extend both legs while lying on your back on the mat. Put your hands behind your head. Lift your legs about 8 inches off the ground and begin doing cross swings with both legs. However, you must be straight.
With each movement of the leg, alternate: first the right one on top, then the left. Finally, slowly lower your legs to the floor.
All exercises should be performed 10-15 times, performing 3 sets during training. Between sets you need to rest for about 1-2 minutes and then do a new one. If you're a beginner and it's very difficult for you to get that amount, try an approach of doing each exercise 8-10 times.
Remember that the muscles will hurt the next day after training. The side and abdominal muscles in particular will hurt. This is a normal reaction of the body. After a few days the pain goes away. Because of this, it is impossible to stop training. You have to get your body used to the stress.
Do not try to do the maximum exercise right away, this can be detrimental to your health. Start with small loads and gradually increase them.
During exercise, you should feel a little tired. If you notice muscle strain, stop the exercise and rest.
The combination of exercise and proper nutrition gives the most effective result to fight extra pounds. Also, do not forget that you need to exercise regularly. By following all the recommendations and doing it constantly, you can quickly tone your tummy and sides.