It is the stomach that is the problem area for most people. Firstly, fatty deposits start to build up in that area, spoiling the entire look. 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 was developed.
general recommendations
This gym is a set of simple exercises that anyone who wants to lose weight can do. In addition to eliminating unnecessary fat, these exercises work the abdominal and back muscles, strengthening them. The skin on the abdomen and sides is tight, the overall appearance improves.
Abdominal weight loss gymnastics is an effective way to correct the figure in the waist area (remove the stomach and sides). But it should be remembered that in order to achieve the desired result, you need to constantly practice. Training should be performed 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after starting training.
The complex involves all the major muscle groups of the press. Includes 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 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 performing 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 abs weight loss gymnastics to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more benefits from training:
It's important to know!
- You should stop eating about 1. 5 to 2 hours before your workout and about 30 minutes afterward. Also, during the implementation of a set of exercises, it is not recommended to drink.
- If any exercise seems too difficult for you, don't try to do it at all costs. It is better to focus on the correct execution of the movements. Gradually, the muscles will receive the necessary load and you will achieve the desired result.
- It is best to do it on a special mat to avoid joint injuries.
- It is better to choose cotton clothes for training, as it passes the air well without interfering with your 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. The exercises should be performed smoothly, without haste.
- 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 straining your muscle tissue.
The warm-up consists of simple movements that everyone performed in childhood in physical education classes. These are head and pelvis rotations, swinging arms and legs, squats. Do them in sequence, starting to knead the neck, arms, lower back and legs.
A very effective exercise to lose weight in the abdomen and sides is the hoop twist at the waist. Combining it with a set of exercises, you will get rid of body fat even faster.
You can also include running on the spot, jumping rope in the warm-up. Warming up should last 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Abdominal weight loss gymnastics is designed in a way to work the rectus, transverse and oblique muscles of the abdomen. Thanks to this, 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 belly fat. Get down on the mat backwards. Place your hands along your body, palms down. Raise both legs so they form a right angle to your body. Bring your legs back slowly, don't drop them sharply to the floor.
Increase should occur on inhalation, lowering - on exhalation. In kneecaps, the legs cannot be bent. If you can't get your legs straight in the right spot, do what you can, but they should stay 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 lift your torso, supporting yourself on your toes and elbows. At the same time, make sure the body doesn't bend anywhere.
This is especially true for the pelvis. Pull your stomach in 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 on the mat with your back. Bend your legs and place them close to your buttocks at a distance of about 30-40 cm. Grasp your ankles with your palms. Lift your pelvis as high as you can.
Hold this position for a few seconds. Return your body slowly, without dropping your lower back to the floor.
side push-ups
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.
Slowly return 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 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 on a padlock.
Raise your body so that it forms a right angle to the floor. Lower your torso gently backwards without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift so 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, not using your entire back, but just up to your 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.
touches
This exercise is also effective in eliminating fat deposits on the sides. In the same position (lying on your back on the mat), lift both legs until they form a right angle to the floor. Raise your torso while touching your right palm to your left ankle. Slowly return to the 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. Lift your left leg and place your foot on your right knee. Hands are behind the head.
Do a pelvic lift, trying to lift it as far as possible. Then switch legs.
exercise scissors
Lying on your back on the mat, stretch both legs. Put your hands behind your head. Lift your legs about 20 cm off the floor and start doing cross swings with both legs. However, they must be straight.
With each leg movement, 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.
Keep in mind that the next day after your workout, your muscles will ache. Especially the sides and the abdominal muscles will hurt. This is a normal body reaction. After a few days the pain goes away. For this reason, it is impossible to stop training. You have to let your body get used to the stress.
Don't try to get as much exercise right away as this can negatively affect your health. Start with small loads, gradually increasing them.
During your workout, you might feel a little tired. If you notice excessive strain on your muscles, stop doing the exercise and rest.
Combining exercise with proper nutrition gives the most effective result in fighting off those extra pounds. Also, don't forget that you need to exercise regularly. By following all the recommendations and doing this constantly, you can quickly tighten your stomach and sides.