Good morning dear friends! Tight abs and slim waist are every girl’s dream. It is also important that men have "cubes" instead of hanging fat sheep. Effective exercises for thinning the abdomen and sides can help with this.
We have prepared for you an interesting informative article in which you will learn how to lose weight in the stomach and what exercises you need to do at home for this. In it we will try to answer all the pressing questions and inspire you for personal sports records.
Home Training Secrets
Newcomers to the fitness world often do not realize that you can lift your stomach by doing simple exercises at home or in the gym. The only thing required of you is the correct execution of movements and systematization. You should work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not achieve a noticeable result. The first successes can be evaluated after 2-3 months of training.
The most effective exercises are divided into three categories - physical (with your weight), breathing and strength (using weights). For rapid weight loss, men and women need to develop an individual complex that will focus on physiological characteristics, level of physical fitness, age, gender. Classes should bring positive emotions, then athletes will have an incentive to continue training.
The foundation of the bases
Exercises performed while lying down or hanging allow you to maximize the load on the abdominal muscles and burn the fat deposited on the sides. Be sure to include simple exercises in your home workouts, such as:
- plank. . . This is a static exercise that will tone your whole body. All the muscles of the lower and upper part are involved in the work. To do this, you need to take a supine position, then lean on your forearms. The abdomen pulls, the buttocks too. The body should create a straight line without falling or landing. You need to stay as long as you can. Start with 30 seconds, gradually increasing the duration.
- Twisting. . . Good exercise for abs. You should lie on the floor, hands behind your head, legs bent at the knees, feet resting on the floor. It is necessary to slowly raise the body and touch the right knee with the left elbow, then repeat the movement, now we will touch the left foot with the right elbow. You should perform it until a burning sensation appears in the muscles, preferably 3-4 sets of 20 reps.
- The hanging leg rises. . . The best exercise for the upper and lower abdomen, but can be mastered by people with sports experience. It is necessary to grab the crossbar with your hands and raise your legs straight so that they create 90 degrees with the body. For starters, you can practice pulling your legs bent. The optimal number of repetitions is 15 in three groups.
- Bicycle. . . We lie on the floor, put our hands behind our heads, lift our legs in the air and start spinning them, as if we were turning the pedals of an exercise bike. Repeat for 2-5 minutes.
- Regular and broken scissors. . . You have to lie on a gym mat, hands stretch on the floor along the body of the body, we raise the legs to a height of 20 cm from the horizontal surface and we start swinging to the sides, tying, or doing overlaps, or we hit the legsagainst each other.
We breathe correctly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an adjunct to the core training program, and body and oxygenation methods are also effective for women over 50, for people with impairments and limitations in performing physical activity.
You can do the exercises anywhere, at work or at home. It will not be difficult to master breathing exercises while sitting in an office chair. One lesson lasts no more than 15 minutes.
Bodyflex is a direction in which, due to special breathing, the body is saturated with oxygen while going exactly to the places of fat accumulation. Oxidation of fat cells leads to their breakdown and elimination. It is best to do it in the morning on an empty stomach. It is necessary to take a deep breath, then inhale, then exhale again sharply and hold the breath for 10 seconds. Using this breathing, it is necessary to perform the vacuum exercise. As you hold your breath, you should draw in the stomach as much as possible, the muscles relax along with the suction. Exercise can be done lying down, sitting or standing.
Oxysize eliminates sudden extraction. Here the respiratory system is completely different. The correct breathing technique is as follows - 1 deep breath + 3 small pre-breaths, then 1 deep deep slow exhalation + 3 pre-breaths. Exercise should be an hour after eating. With the help of such breathing, you can work the muscles of the abdominal wall, strengthen the abs, get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat is gone, and it needs to pump the muscles, to force the muscles to respond to the load. To do this, you need to work with dumbbells and an extender. If you visit the gym, then use simulators such as a Smith machine, a block frame, etc.
For a flat stomach, a combination of cardio and strength training is most effective. In addition to working with weights, do not forget to run, throw the rope, turn the hula-hoop, you can register in the pool.
Recommendations for improving the efficiency of clocks
Reviews and photos of those who have already achieved their goals and gained a flat stomach confirm that everyone can change themselves, the main thing is to have a goal and not look for easy ways. Decide right away that you will not get a steel car within a week, you will have to work hard.
You can increase the effectiveness of the training if you know a few simple secrets and follow a number of recommendations:
- Create a personalized diet for yourself. You should not tire yourself with strict food restrictions. It is enough to adhere to the principles of PP, exclude sweets, flour, smoked meat, alcohol and carbonated beverages from the diet. For drying, you need to consume protein foods.
- Walk more in the fresh air, start jogging in the morning, do exercises.
- Organize fasting days.
- Drink plenty of water. The daily intake of fluids is 2 liters.
- Before starting the workout, do a warm-up, warm up the muscles and joints, and after you have finished the session, spend 15 minutes stretching.
- Increase the load gradually. Start with the minimum number of groups and then build them into the desired bar.
- Practice with music and good humor.
- Wear comfortable clothing and athletic shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or a boy bring her body into shape, eliminate the sides and turn the stomach into elastic "cubes". Go for it, we believe in each of you!