The stomach is the problem area for most people. First of all, fat deposits begin to accumulate in this area, spoiling the entire appearance. You can fix this problem with the help of physical exercises. To eliminate the sides and excess fat from the waist, a special gymnastics for the abdomen has been developed.
General recommendations
This gym is a set of simple exercises that anyone who wants to lose weight can do. In addition to removing unnecessary fat, these exercises work the abdominal and back muscles, making them stronger. The skin on the abdomen and sides is tightened, the general appearance improves.
Gymnastics for weight loss of the abdomen is an effective way to correct the figure in the waist area (remove the stomach and sides). But it must be remembered 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. Then you can see the first results 3-4 weeks after the start of training.
The complex involves all the main muscle groups of the press. It includes the upper and lower, oblique, transverse muscles. This allows you to remove fat from your 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, it is necessary to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. In addition, when doing physical activity, you should drink the necessary amount of water (about two liters a day) to maintain the water balance in the body.
training rules
In order for gymnastics for weight loss of 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 out of training:
It is important to know!
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after. Also, during the implementation of a series of exercises, drinking is not recommended.
- If an exercise seems too difficult for you, do not force yourself to do it at all costs. It is better to concentrate 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 avoid joint injuries.
- It is better to choose cotton clothes for training, as it allows air to pass through without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you need to breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before you start a workout, you should do a 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.
The warm-up consists of simple movements that everyone performed in childhood in physical education classes. These are rotations of the head and pelvis, swinging of arms and legs, squats. Do them in sequence, starting to knead the neck, arms, lower back, and legs.
A very effective exercise for slimming the abdomen and sides is the waist ring twist. Combining it with a set of exercises, you will shed body fat even faster.
You can also include in the warm-up running in place, jumping rope. The warm-up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Training
Gymnastics for weight loss of the abdomen is designed in such a way that it works out the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly get rid of cellulite on the sides and waist area, and tighten the skin and make it elastic.
leg raises
This simple exercise helps to eliminate belly fat. Get on the mat on your back. Place your hands along the body, point your palms down. Raise both legs so that they form a right angle with the body. Return the legs slowly, do not throw sharply to the floor.
The rise should occur with inhalation, the descent - with exhalation. On the kneecaps, the legs cannot be bent. If you can't get your legs straight to the right point, do what you can, but they should be straight.
plank exercise
Very effective for the press. It normalizes the stomach and sides, allowing you to remove excess fat. Lie face down on the mat. Then raise your torso, supporting yourself on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true for the pelvis. Draw in your stomach as much as possible. The torso should be parallel to the ground. Stay in this position for about a minute (or as long as you can).
pelvic lift
Lie down on the mat with your back. Bend your legs and place them close to the buttocks at a distance of about 30-40 cm, grab your ankles with the palms of your hands. Raise your pelvis as high as you can.
Hold this position for a few seconds. Return your body slowly, without letting your lower back drop 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. The hands are behind the head. As you raise your torso, touch your right kneecap with your left elbow.
Slowly return to starting position. Then with the right elbow touch the left knee.
hoof lift
Take a supine position. Bend your legs a little and place them on your feet at a certain 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.
Raise your body so that it forms a right angle with the ground. Lower your torso back gently 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 your shins are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Do upper body lifts, but not using your entire back, just up to your shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the ground. Thus, you will get small movements with a small amplitude.
touch
This exercise is also effective in getting rid of fat deposits on the sides. While in the same position (lying with your back on the mat), raise both legs until they are at a right angle to the ground. Perform a torso raise while touching your left ankle with the palm of your right hand. Slowly return to starting position. Now do the same with the other hand.
The pelvic lift is difficult. These movements also allow you to remove the sides and folds of the stomach. Lying on your back, bend your legs and place your feet close to your pelvis. Raise your left leg and place his foot on your right knee. The hands are behind the head.
Perform a pelvic lift, trying to get it as high as possible. Then switch legs.
exercise scissors
While lying on your back on the mat, straighten both legs. Put your hands behind your head. Raise your legs about 20 cm from the ground and start doing cross swings with both legs. However, they must be straight.
Through each movement of the leg, alternate: first the right leg up, then the left. Finally, slowly lower your legs to the ground.
All exercises should be done 10 to 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 find it very difficult to do this amount, try doing a focus, doing each exercise 8-10 times.
Keep in mind that the next day after training, your muscles will be sore. Especially the sides and abdominal muscles will hurt. This is a normal reaction of the body. 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 stress.
Do not try to do maximum exercise right away, this can negatively affect your health. Start with small loads, gradually increasing them.
During training, you should feel a little tired. If you feel overexertion in your muscles, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in fighting extra pounds. Also, do not forget that you need to exercise regularly. Following all the recommendations and doing it constantly, you can quickly tighten your stomach and sides.