Good afternoon dear friends! Tight abs and slim waists are every girl's dream. It is also important that men have "buckets" instead of hanging fat folds. Effective exercises to slim the abdomen and sides can help in this.
We have prepared for you a fascinating informative article in which you will learn how to lose weight on your stomach, and what exercises you need to do at home to do so. In it, we will try to answer all the urgent questions and inspire you to achieve personal sports records.
Home workout secrets
Newbies to the world of fitness often don't realize that you can remove your tummy by doing simple exercises at home or at the gym. The only thing that is required of you is the correct execution of the movements and the systematization. You have to work 2 to 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 fall into three categories: physical (with your own weight), breathing, and strength (with weights). For rapid weight loss, men and women must develop an individual complex that will focus on physiological characteristics, fitness level, age, and gender. Classes should bring positive emotions, then the athlete will have an incentive to continue training.
The foundation of the basics
Exercises that are performed while lying down or hanging allow you to maximize the load on the abdominal muscles and burn off the fat deposited on the sides. Make sure to include simple exercises in your workouts at home, such as:
- Plank. . . This is a static exercise that will tone your entire body. All the muscles of the lower and upper part are involved in the work. To do this, you need to take a lying position, and then lean on your forearms. The belly is pulled in, the butt also. The body should create a straight line without sagging or sagging. You have to stand up as much as you can. Start with 30 seconds, gradually increasing the duration.
- Cramp. . . Good abdominal exercise. You should lie on the floor, with your hands behind your head, your legs bent at the knees, and your feet flat 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 leg with the right elbow. You should do it until a burning sensation appears in the muscles, preferably 3-4 sets of 20 repetitions.
- Hanging leg raises. . . The best exercise for the upper and lower abdomen, but can be mastered by people with sports experience. It is necessary to grasp the crossbar with the hands and lift the legs straight so that they create 90 degrees with the body. For beginners, you can practice lifting your bent legs. The optimal number of repetitions is 15 in three sets.
- Bicycle. . . We lie down on the ground, put our hands behind our heads, raise our legs in the air and begin to rotate them, as if we were turning the pedals of an exercise bike. We repeat for 2-5 minutes.
- Regular and broken scissors. . . You need to lie on a gymnastic mat, the hands lie on the ground along the body of the body, we raise our legs to a height of 20 cm from the horizontal surface and begin to swing sideways, connecting or do overlap, Or we bump our feet into 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 main training program, and the bodyflex and oxysize methods are also effective for women over 50, for people with injuries and limitations in physical activity.
You can do the exercises anywhere, at work or at home. It will not be difficult to master the breathing exercises sitting in a chair in the office. A lesson does not last 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 accumulation of fat. The oxidation of fat cells leads to their breakdown and elimination. It is best to do it in the morning on an empty stomach. You need to take a deep breath, then inhale, then exhale sharply again and hold your breath for 10 seconds. Using this breath, it is necessary to perform the vacuum exercise. While holding your breath, you need to contract the stomach as much as possible, the muscles relax along with the inhalation. The exercise can be done while you are lying down, sitting, or standing.
Oxysize eliminates sudden exhalation. Here the respiratory system is completely different. The correct breathing technique is as follows: 1 deep breath + 3 small pre-breaths, then 1 slow deep exhale + 3 pre-breaths. Exercise should be done one hour after eating. With the help of such breathing, you can exercise your abdominal wall muscles, strengthen your abs, and get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat is gone, and there is a need to pump the muscles, force them to respond to the load. To do this, you need to exercise with dumbbells and an expander. If you visit the gym, 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, jump rope, turn the hula-hoop, you can join the pool.
Recommendations to improve the efficiency of classes
Reviews and photos of those who have already achieved their goals and acquired a flat stomach confirm that everyone can change, the main thing is to have a goal and not look for easy ways. Be prepared right away that you won't get a steel press in a week, you will have to work a lot.
You can increase the effectiveness of your training if you know a few simple secrets and follow a number of recommendations:
- Create a personalized diet for you. It should not be depleted with strict food restrictions. It is enough to adhere to the principles of PP, exclude sweets, flour, smoked meats, alcohol and carbonated drinks from the diet. To dry, you must eat protein foods.
- Walk more outdoors, start jogging in the morning, exercise.
- Organize your fast days.
- Drink plenty of water. The daily fluid intake is 2 liters.
- Before starting your workout, warm up, warm up your muscles and joints, and after completing the session, spend 15 minutes stretching.
- Increase the load gradually. Start with the minimum number of sets and then build up to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothing and sports shoes.
- Exercise slowly and at your own pace to avoid injury.
The exercises and tips above will help a girl or a man to shape her body, eliminate the sides, and turn the stomach into elastic "cubes. "Cheer up, we believe in each of you!