The problem area of most people is the stomach. First of all, fat deposits begin to accumulate in this area, spoiling the whole look. You can solve this problem with the help of physical exercises. Special gymnastics has been developed for the abdomen to remove the sides and excess fat from the waist.
General recommendations
This gymnastics 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 and strengthen them. The skin of the abdomen and sides is tightened, the overall appearance improves.
Gymnastics to lose weight on the abdomen is an effective way to correct the figure in the lumbar region (remove the stomach and sides). But keep in mind that you need to train regularly to get the desired result. Training should be conducted 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 press covers all major muscle groups. This includes the upper and lower muscles, oblique, transverse. This allows you to remove fat from the sides and waist. In addition, the muscles of the back, hips and thighs are strengthened. It should be noted that in order to achieve more effective results, it is necessary to switch to proper nutrition.
You do not need to keep a diet, but to lose weight you need to remove fatty foods from the menu. Attention should be paid to natural substances, especially vegetables, fruits and dairy products. You also need to drink enough water (about two liters a day) to maintain water balance in the body during physical activity.
Training Rules
For abdominal weight loss, it is necessary to pay attention to some nuances in order to make gymnastics more effective. They will help prevent muscle damage and get the most out of your workout:
It is important to know!
- You should stop eating about 1, 5-2 hours before and about 30 minutes after exercise. In addition, it is not recommended to drink during some exercises.
- If some training seems too difficult for you, do not try to do it at any cost. It is better to pay attention to the correct execution of actions. Gradually, the muscles will receive the necessary load and you will get the desired result.
- It is better to do this on a special mat to prevent joint injuries.
- It is better to choose a cotton dress for training, because it passes the air well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- You need to breathe properly during training. Breathing should be deep and measured. Exercises should be performed smoothly and without haste.
- You need to warm up before training. Needed to warm up muscles and prepare for core workouts. By ignoring the warm-up, you run the risk of stretching muscle tissue.
Warming up is a simple activity that everyone does in physical education classes as a child. These are head and pelvic rotations, swinging arms and legs, squats. Do them in sequence, start kneading the neck, arms, lower back and legs.
A very effective exercise to lose weight on the abdomen and sides is to twist the ring at the waist. If you combine this with a series of exercises, you will get rid of body fat even faster.
You can also include running in the warm-up area, skipping rope. Warming up should take 10 minutes. Then continue to perform the basic exercises of the complex.
Exercises
Abdominal weight loss gymnastics is designed to work the straight, transverse and curved muscles of the abdomen. Thanks to this, you can quickly remove the edges and cellulite from the waist, tighten and elasticize the skin.
Lifting the foot
This simple exercise helps to remove belly fat. Get on the floor on your back. Put your hands along your body, keep your palms down. Lift both legs to form a right angle with the body. Slowly bring your feet back, do not throw sharply on the ground.
Rise should occur during inhalation, descent - during exhalation. Do not bend the legs at the knees. If you can't get your feet straight to the right point, do what you can, but it should be straight.
plank training
It is very effective for the press. Normalizes the stomach and sides, allows you to remove excess fat. Lie on the floor. Then lift the torso, resting 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 floor. Stay in this position for about a minute (or as long as you can).
Pelvic lifting
Lie on the floor with your back. Bend your legs and place them close to the hips at a distance of about 30-40 cm. Hold your heels with your palms. Raise your pelvis as high as you can.
Hold this position for a few seconds. Slowly return the body without lowering the lower back.
Side throbbing
A very good exercise to remove the sides. The starting position is the same. Place your feet slightly bent at the knees on the floor. The hands are behind the head. While lifting your torso, touch your left elbow to your right knee cap.
Slowly return to starting position. Then touch the left knee with the right elbow.
Lifting the body
Hold a position on your back. Bend your legs slightly and place them on your feet at a distance from the hips. It should be 30-40 cm between the legs. Put your hands behind your head or hold them in front of you with a lock.
Lift the body so that it forms a right angle with the floor. Slowly lower your torso without falling to the ground.
Practice for the upper part of the press. The starting position is the same. Bend your knees and lift your legs so that they are parallel to the ground. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Lift the upper body, but not the entire back, only up to the shoulder blades. At the same time, do not lower your head while performing the reverse movement. Thus, you will get small movements with a small amplitude.
touches
This exercise is also effective in getting rid of fat deposits on the sides. While in the same position (lying on your back on the mattress), lift both legs until you are at a right angle with the floor. Lift the torso while your right palm touches your left ankle. Slowly return to starting position. Now do the same with your other hand.
Pelvic lifting is difficult. These movements also allow you to remove the sides and creases in the stomach. Lying on your back, bend your legs and place your feet next to your pelvis. Lift your left leg and place your foot on your right knee. The hands are behind the head.
Perform pelvic lifting, trying to lift as high as possible. Then change legs.
training scissors
Stretch both legs as you lie on your back on the floor. Put your hands behind your head. Raise your feet about 20 cm above the ground. Start doing cross swings with both feet. However, they must be straight.
Alternate with each movement of the foot: first to the right, then to the left. Finally, slowly lower your feet to the ground.
All exercises should be performed 10-15 times during the training, performing 3 sets. You should rest for about 1-2 minutes between sets, then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to take an approach by doing each exercise 8-10 times.
Remember that the muscles will ache the day after training. 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 leave the training. You need to allow your body to become accustomed to stress.
Do not try to exercise as much as possible immediately, it can adversely affect your health. Start with small loads and gradually increase them.
You should feel a little tired during training. If you feel excessive tension in the muscles, stop exercising and relax.
Combining exercise with proper nutrition is the most effective way to fight extra pounds. Remember, too, that you need to exercise regularly. By following all the tips and doing it regularly, you can quickly squeeze your stomach and sides.