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 remove the sides and excess fat from the waist, a 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 removing unnecessary fat, these exercises work the abdominal and back muscles, strengthening them. 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 the training.
The complex involves all the main muscle groups of the press. It includes the upper and lower muscles, oblique, transverse. 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, 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:
- You need to stop eating about 1. 5-2 hours before training and about 30 minutes after. Also, during the implementation of a series of exercises, it is not recommended to drink.
- If any 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 the 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 clothing for training, since it allows air to pass through without interfering with your free movement. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you need to breathe properly. Breathing should be deep, measured. The exercises should be performed smoothly, without rushing.
- Before starting a workout, you should 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 the arms and legs, squats. Do them in sequence, beginning to knead the neck, arms, lower back, and legs.
A very effective exercise for slimming the abdomen and sides is the twist of the hoop at the waist. Combining it with a set of exercises, you will remove body fat even faster.
You can also include running in place, jumping rope in the warm-up. 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 exercises the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the sides and cellulite from the waist area, and tighten the skin and make it elastic.
leg raises
This simple exercise helps to eliminate abdominal 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 your legs slowly, do not throw sharply to the floor.
The rise should occur with the inhalation, the descent - with the exhalation. In kneecaps, the legs cannot be bent. If you can't bring your legs straight to the correct point, do what you can, but they should be straight.
Plank's exercise. Very effective for the press. It normalizes the stomach and sides, allowing you to get rid of 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. Pull your stomach in 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 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 much as you can.
Hold this position for a few seconds. Return your body slowly, without dropping your 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. The hands are behind the head. As you raise your torso, touch your left elbow to your right kneecap.
Slowly return to starting position. Then with the right elbow touches the left knee.
hull lifting
Take a supine position. Bend your legs slightly and place them on your feet some distance from your buttocks. There should be 30-40 cm between the feet Place 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 to the floor. 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 that 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 raises, 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 floor. 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. In the same position (lying on your back on the mat), raise both legs until they form a right angle with the floor. Perform a torso lift while touching the palm of your right hand to your left ankle. Slowly return to starting position. Now do the same with the other hand.
The pelvic lift is difficult. These movements also allow you to eliminate 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. The hands are behind the head.
Perform a pelvic lift, trying to bring it as high as possible. Then switch legs.
exercise scissors
While lying on your back on the mat, stretch out both legs. Put your hands behind your head. Raise your legs about 20 cm off the ground and start doing crossover swings with both legs. However, they must be straight.
Through each leg movement, alternate: first right up, then left. Finally, slowly lower your legs to the floor.
All exercises should be performed 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 an approach, doing each exercise 8-10 times.
Keep in mind that the next day after training, your muscles will ache. 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 the stress.
Do not try to do maximum exercise right away - this can negatively affect your health. Start with small loads, gradually increasing them.
During the training, you must feel a little tired. If you notice an overexertion in the muscles, stop exercising and rest.
The combination of exercise with proper nutrition gives the most effective result in combating extra pounds. Also, do not forget that you need to exercise regularly. Following all the recommendations and doing it constantly, you can quickly tighten the stomach and sides.