It is the stomach that is the problem area for most people. First of all, fat deposits start to accumulate in this area, spoiling the whole look. You can fix this problem with the help of physical exercises. To remove the sides and excess fat from the waist, a special abdominal gymnastics has been developed.
General recommendations
This gymnastics is a set of simple exercises that can be performed by anyone who wants to lose weight. In addition to eliminating unnecessary fat, these exercises work the abdominal and back muscles, strengthening them. The skin of the abdomen and sides is tight, the overall appearance improves.
Abdominal weight loss gymnastics is an effective way to correct figure in the waist area (removal of stomach and sides). But it must be remembered that to achieve the desired result, you must practice constantly. Training should be performed 3-4 times a week for at least 40 minutes. You can then see the first results 3-4 weeks after the start of the workout.
The complex includes all the main press muscle groups. It includes the upper and lower muscles, oblique, transverse. This allows you to remove fat from the sides and waist. In addition, the muscles of the back, buttocks and thighs are strengthened. It should be noted that for a more effective result, you need to switch to the right food.
It is not necessary to keep a diet, but 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. Also, while performing physical activity, you should drink the necessary amount of water (about two liters per day) to maintain water balance in the body.
Training rules
In order for abdominal weight loss gymnastics to have a greater effect, you need to pay attention to a few nuances. They will help you avoid muscle damage and get the most out of your training:
It is important to know!
- You should stop eating about 1, 5-2 hours before exercise and about 30 minutes after it. Also, when performing a set of exercises, it is not recommended to drink.
- If any exercise seems too difficult for you, do not try to do it 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 best to do this on a special mattress to prevent joint damage.
- It is better to choose cotton clothes for exercise, as it passes the air well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During exercise, you need to breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before you start a workout, you need to do some warm-up. It is necessary in order for the muscles to warm up and prepare for the main exercises. By neglecting the heat, you risk stretching the muscle tissue.
The warm-up consists of simple movements that everyone performed in childhood in physical education classes. These are head and pelvic rotations, arm and leg swings, squats. Do them in sequence, starting to cook the neck, arms, lower back and legs.
A very effective exercise for weight loss in the abdomen and sides is twisting the hoop in the waist. By combining it with a set of exercises, you will get rid of body fat even faster.
You can also include on-site running, rope jumping in the heat. Heating should last 10 minutes. Then proceed with the implementation of the main exercises of the complex.
exercise
Abdominal weight loss gymnastics is designed to work the right, transverse, and oblique abdominal muscles. Thanks to this, you can quickly remove the sides and cellulite from the waist area, and tighten the skin and make it elastic.
Raising the leg
This simple exercise helps to remove fat from the abdomen. Get off the mattress on your back. Place your hands along your body, pointing your palms down. Raise both legs so that they form a right angle with the body. Turn your legs slowly, do not throw them firmly on the floor.
Raising should occur during drowning, lowering - during extraction. On the knee caps, the legs can not bend. If you can not get your straight legs to the right point, do what you can, but they should be straight.
plank exercise
Very effective for the press. Normalizes the stomach and sides, allowing you to remove excess fat. Lie face down on the carpet. Then raise the torso, leaning on the toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true for the pelvis. Pull the stomach as far as it will go. The 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 the mattress with your back. Bend your legs and place them near your buttocks at a distance of about 30-40 cm. Grasp the ankles with your palms. Raise your pelvis as high as you can.
Hold this position for a few seconds. Turn your body slowly, without dropping your lower back to the floor.
Lateral chewing
A very good exercise to remove the sides. The starting position is the same. Place your feet, slightly bent at the knees, on the mattress. The hands are behind the head. While lifting the torso up, touch the left elbow to the right knee cap.
Slowly return to starting position. Then with the right elbow touch the left knee.
Raising the hull
Take a supine position. Bend your legs slightly and place your feet at a distance from your backside. There should be 30-40 cm between the legs. Put your hands behind your head or hold in front of you in a lock.
Raise the body so that it forms a right angle with the floor. Lower your bust smoothly without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift up so that your feet are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Lift the upper body, but not using the whole back, but only up to the edges of the shoulders. At the same time, when performing the reverse movement, do not lower your head to the floor. Thus, you will get small movements with a small amplitude.
touching
This exercise is also effective in getting rid of fat deposits on the sides. While in the same position (lying on your back on the mattress), raise both legs until a right angle with the floor is created. Perform a torso lift while touching your right palm to the left wrist. Slowly return to starting position. Now do the same with the other hand.
Raising the pelvis is difficult. These movements also allow you to remove the sides and folds in the stomach. Lying on your back, bend your legs and place your feet near your pelvis. Lift her left leg and place her leg on her right knee. The hands are behind the head.
Perform a pelvic lift, trying to raise it as high as possible. Then switch legs.
exercise scissors
As you lie on your back on the mattress, stretch both legs. Put your hands behind your head. Raise your legs about 20 cm from the floor. Begin to make transverse swings with both feet. However, they must be fair.
Through each leg movement, alternate: first right up, then left. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, performing 3 sets throughout the workout. Between sets, you should rest for about 1-2 minutes, then make a new one. If you are a beginner and it is very difficult for you to do this amount, try to do one approach, doing each exercise 8-10 times.
Keep in mind that the next day after exercise, the muscles will ache. Especially the sides and muscles of the abdomen will be injured. This is a normal reaction of the body. After a few days the pain goes away. For this reason, it is impossible to quit training. You need to let your body get used to the stress.
Do not try to do maximum exercises right away, it can negatively affect your health. Start with small loads, gradually increasing them.
During exercise, you should feel a little tired. If you notice excessive muscle strain, stop exercising and rest.
Combining exercise with the right diet gives the most effective result to fight excess pounds. Also, remember that you need to exercise regularly. By following all the recommendations and doing it consistently, you can quickly tighten your stomach and sides.