Good afternoon dear friends! Tight abs and slim waists are every girl's dream. It is also important that men have "cubes" instead of thick folds. Effective exercises to slim the abdomen and sides can help with this.
We have prepared for you a fascinating informative article in which you will learn how to lose weight in your stomach and what exercises you need to do at home for that. In it, we will try to answer all urgent questions and inspire you to personal sporting records.
Secrets of home training
Newbies in the fitness world often don't realize that you can remove your belly 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 systematicity. You have to work 2-4 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 are divided into three categories - physical (with own weight), breathing and strength (with weights). For rapid weight loss, men and women need to develop an individual complex that will focus on physiological characteristics, level of physical fitness, age, gender. Classes should bring positive emotions, so the athlete will have an incentive to continue training.
The basics of the basics
The exercises performed lying or hanging allow you to maximize the load on the abdominal muscles and burn the fat deposited on the sides. Make sure to include simple exercises in your home workouts, such as:
- Board. . . 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 lie flat and then lean on your forearms. The belly is pulled in, the butt too. The body must create a straight line without sagging or sagging. You have to stay as long as you can. Start with 30 seconds, gradually increasing the duration.
- Twist. . . Good abs 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 need to perform it until a burning sensation in the muscles appears, preferably 3-4 sets of 20 repetitions.
- Hanging leg lift. . . The best exercise for upper and lower abdomen, but it can be mastered by people with experience in sports. It is necessary to grasp the crossbar with your hands and raise your legs straight so that they create 90 degrees with your body. For beginners, you can practice by pulling your bent legs up. The ideal number of repetitions is 15 in three sets.
- Bike. . . We lay on the floor, put our hands behind our heads, lift our legs and start to rotate them, as if we were turning the pedals of an exercise bike. We repeat for 2 to 5 minutes.
- Regular and broken scissors. . . You need to lie on a gymnastics mat, your hands lie on the floor along your body, we raise our legs to a height of 20 cm from the horizontal surface, and we start swinging sideways, connecting, or doing overlap or hitfeet on 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 auxiliary measure 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 performing physical activities.
You can do the exercises anywhere, at work or at home. It will not be difficult to master breathing exercises while sitting on a chair in the office. A class lasts no more than 15 minutes.
Bodyflex is a direction in which, due to special breathing, the body is saturated with oxygen, at the same time that it goes exactly to the places of fat accumulation. The oxidation of fat cells leads to their degradation and elimination. It is best to do it in the morning on an empty stomach. It is necessary to take a deep breath, inhale, exhale strongly 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 your stomach as much as possible, the muscles relax along with the inhalation. The exercise can be done lying down, sitting or standing.
Oxysize eliminates sudden expiration. 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 exhalation + 3 pre-breaths. Exercise should be done one hour after a meal. With the help of this breathing, you can exercise your abdominal wall muscles, strengthen your abdomen and get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat runs out, and there is a need to pump the muscles, force the muscles to respond to the load. To do this, you need to train with dumbbells and an expander. If you visit the gym, use simulators like a Smith machine, a block structure, etc.
For a flat stomach, a combination of cardiovascular and strength training is most effective. In addition to working with weights, don't forget to run, jump rope, twist the hula hoop, you can sign up for the pool.
Recommendations for improving class efficiency
Reviews and photos of those who have already achieved their goals and acquired a flat stomach confirm that everyone can change themselves, the main thing is to have a goal and not look for easy ways. Get ready immediately to not get a steel press in a week, you will have to work hard.
You can increase the effectiveness of the training if you know a few simple secrets and follow a series of recommendations:
- Create a personalized diet for you. You should not be exhausted by strict dietary restrictions. Just follow the principles of the PP, exclude sweets, flours, smoked meats, alcohol and soft drinks from the diet. To dry, you must consume protein foods.
- Walk more outdoors, start jogging in the morning, exercise.
- Get organized for fasting days.
- Drink lots of water. Daily fluid intake is 2 liters.
- Before starting training, warm up, warm up your muscles and joints and, after the session is over, spend 15 minutes stretching.
- Increase the load gradually. Start with the minimum number of sets and increase them to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothes and sports shoes.
- Exercise slowly and at your own pace to avoid injury.
The exercises and tips above will help a girl or boy to shape the body, eliminate the sides and transform the stomach into elastic "cubes". Go ahead, we believe in each one of you!