It is the stomach that is the problem area for most people. First of all, fat deposits begin to accumulate in this area, spoiling the whole appearance. You can fix this problem with the help of physical exercises. To remove the sides and excess fat from the waist, special gymnastics for the abdomen has been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can perform. In addition to getting rid of unnecessary fat, these exercises work your abdominal and back muscles, strengthening them. The skin on the abdomen and sides is tightened, the overall appearance improves.
Gymnastics for slimming the abdomen is an effective way to correct the figure in the waist area (remove the belly and sides). But you need to remember that in order to achieve the desired result, you need to constantly practice. Training should be carried out 3-4 times a week for at least 40 minutes. So you can see the first results 3-4 weeks after starting training.
The complex involves all major muscle groups of the press. It includes the upper and lower, oblique, 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 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, you need to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. In addition, when performing physical activity, you should drink the required amount of water (about two liters a day) to maintain the body's water balance.
training rules
In order for gymnastics to lose weight on the abdomen to have a greater effect, you need to pay attention to some nuances. They will help you to avoid muscle injuries and get more benefits from training:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after. Also, while performing a set of exercises, it is not recommended to drink.
- If some exercise seems too difficult for you, do not strive 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 mat to avoid joint injuries.
- It is better to choose cotton clothes for training, as it passes air well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you need to breathe correctly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before starting a workout, you need to warm up. It is necessary for the muscles to warm up and prepare for the main exercises. By neglecting to warm up, you risk stretching your muscle tissue.
Warming up consists of simple movements that everyone performed in childhood in physical education classes. These are rotations of the head and pelvis, swinging arms and legs, squats. Do them in sequence, starting to massage the neck, arms, lower back and legs.
A very effective exercise for losing weight in the abdomen and sides is the waist hoop twist. Combining it with a set of exercises, you will get rid of body fat even faster.
You can also include running in place, jumping rope in the warm-up. Warming up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Gym for weight loss of the abdomen is designed in such a way as to work the rectus, transversus and oblique muscles of the abdomen. Thanks to it, you can quickly remove the sides and cellulite from the waist area, tighten the skin and make it elastic.
leg lift
This simple exercise helps to remove fat from the abdomen. Get down on the mat backwards. Place your hands along your body, point your palms down. Raise both legs so that they form a right angle with your body. Return your legs slowly, do not throw them sharply to the floor.
The increase should occur on inhalation, decreasing - on exhalation. In kneecaps, the legs cannot be bent. If you can't get your straight legs in the right spot, do what you can, but they should be straight.
Planck exercise. Very effective for the press. It normalizes the stomach and sides, allowing you to remove excess fat. Lie facedown on the mat. Then lift your torso, leaning on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true of the pelvis. Pull in the stomach as much as possible. The torso should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
pelvic lift
Lie down on the mat on your back. Bend your legs and place them close to your buttocks at a distance of about 30-40 cm. Grab your ankles with your palms. Raise your pelvis as much as you can.
Hold this position for a few seconds. Return the body slowly, without dropping the lower back to the floor.
side crunches
A very good exercise to remove the sides. The starting position is the same. Place your feet slightly bent at the knees on the mat. Hands are behind the head. As you lift your torso, touch your left elbow to your right kneecap.
Return slowly to the starting position. Then, with your right elbow, touch your left knee.
hull lifting
Take a supine position. Bend your legs a little and place them on your feet at some distance from your buttocks. There should be 30-40 cm between the feet, put your hands behind your head or hold them in front of you in a lock.
Elevate your body so that it forms a right angle with the floor. Lower your torso back smoothly without falling to the ground.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift yourself up so that your shins are parallel to the floor. In this case, the hips will form a right angle to the body. Keep your hands behind your head.
Do upper body lifts, but not using the entire back, but only up to the shoulder blades. 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.
play
This exercise is also effective for getting rid of fat deposits on the sides. In the same position (lying on your back on the mat), raise both legs until they form a right angle with the floor. Do a torso lift while touching your right palm to your left ankle. Return slowly to the starting position. Now do the same with the other hand.
Pelvic elevation is difficult. These movements also allow you to remove the sides and folds of the abdomen. Lying on your back, bend your legs and place your feet close to your pelvis. Raise your left leg and place your foot on your right knee. Hands are behind the head.
Perform a pelvic lift, trying to bring it as far as possible. Then switch legs.
Exercise Scissors
Lying on your back on the mat, stretch both legs. Place your hands behind your head. Raise your legs about 20 cm off the floor and start doing cross movements with both legs. However, they must be straight.
With each movement of the leg, alternate: first the right on top, then the left. Finally, slowly lower your legs to the floor.
All exercises should be done 10-15 times, performing 3 sets throughout the workout. Between sets, you need to rest for about 1-2 minutes, and then do 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.
Remember that the next day after training, the muscles will hurt. Especially the sides and abdominal muscles will hurt. This is a normal body reaction. After a few days the pain disappears. For this reason, it is impossible to stop training. You have to let your body get used to the stress.
Do not try to do maximum exercise right away, this can adversely affect your health. Start with small loads, gradually increasing them.
During training, you should feel a little tired. If you notice overexertion in the muscles, stop doing the exercise and rest.
Combining exercise with proper nutrition gives the most effective result in combating extra pounds. Also, don't forget that you need to exercise regularly. Following all the recommendations and doing this constantly, you can quickly tighten your stomach and sides.