The stomach is the problem area for most people. First of all, fat deposits start to accumulate in this area, spoiling the whole look. You can solve this problem with the help of exercise. To remove the sides and excess fat from the waist, a special exercise for the abdomen has been developed.
General recommendations
This exercise is a set of simple exercises that anyone who wants to lose weight can perform. In addition to eliminating unnecessary fat, these exercises train the abdominal and back muscles, strengthening them. The skin of the abdomen and sides tightens, improves the overall appearance.
Abdominal weight loss exercises are an effective way to correct the figure in the waist area (removing the stomach and sides). But it must be remembered that in order to achieve the desired result, you must practice constantly. The 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 the workout.
The complex includes all major muscle groups of the press. Includes upper and lower muscles, hair, transverse. This allows you to remove fat from the sides and waist. In addition, the muscles of the back, buttocks and thighs are strengthened. It should be noted that for a more effective result you need to switch to proper nutrition.
You do not need to go on a diet, but to lose weight you need to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, especially vegetables, fruits, dairy products. Also, when performing physical activity, you should drink the necessary amount of water (about two liters per day) to maintain water balance in the body.
Training rules
In order for gymnastics to have a greater effect on weight loss, you need to pay attention to some nuances. They will help you avoid muscle injuries and get the most out of your workouts:
It is important to know!
- You should stop eating about 1, 5-2 hours before a workout and about 30 minutes after it. Also, during the implementation of a set of exercises, it is not recommended to drink.
- If an exercise seems too difficult for you, do not try to do it at any cost. It is better to concentrate on the correct execution of 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 prevent joint injuries.
- For training, it is better to choose cotton clothes, as they are well ventilated without interfering with its free movement. Natural fabrics have a positive effect on the skin without irritating it.
- You need to breathe properly during exercise. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before you start training, you need to warm up. It is needed to warm up the muscles and prepare for the basic exercises. By neglecting the warm-up, you run the risk of gaining stretched 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 arms and legs, squats. Do them sequentially, starting to knead the neck, arms, waist and legs.
A very effective exercise for losing weight on the abdomen and sides is twisting the hoop at the waist. Combining it with a set of exercises will get rid of body fat even faster.
You can also include in the warm-up running on the spot, jumping rope. Warming up should take 10 minutes. Then move on to performing the basic exercises of the complex.
Exercises
Abdominal weight loss exercises are designed to train the straight, 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.
Lifting the legs
This simple exercise helps to remove belly fat. Get on the mat on your back. Place your hands along your body, pointing your palms down. Raise both legs so that they form a right angle with the body. Slowly put your feet back, do not throw sharply on the floor.
The ascent should be done by inhalation, the descent - by exhalation. The legs cannot be bent in the knee caps. If you can't put your legs straight to the right point, do what you can, but they must be straight.
plank exercise
Very effective for the press. Normalizes the stomach and sides, allowing you to remove excess fat. Lie face down on the mat. Then lift your 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 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).
Lifting the pelvis
Lie on the mat with your back. Bend your legs and place them near the buttocks at a distance of about 30-40 cm. Hold the ankles with your palms. Lift your pelvis up as high as you can.
Hold this position for a few seconds. Return the body slowly without dropping the lower back to the floor.
Lateral crunches
Very good exercise for removing sides. The starting position is the same. Place your legs, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your torso up, touch your left elbow to your right knee.
Slowly return to starting position. Then touch the left knee with the right elbow.
Lifting the hull
Take a supine position. Bend your legs a little and place them on your feet at some distance from the buttocks. There should be 30-40 cm between the legs. Put your hands behind your head or keep them in front of you in a lock.
Lift the body so that it forms a right angle with the floor. Gently lower your torso back without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift them up so that your shins are parallel to the floor. In this case, the thighs will form a right angle with the body. Keep your hands behind your head.
Do lifts on the upper body, but not with the whole back, but only to the shoulders. At the same time, do not lower your head to the floor while performing the reverse movement. This will give you small movements with a small amplitude.
touches
This exercise is also effective for removing fat deposits on the side. While in the same position (lie on your back on the mat), lift both legs until a right angle is formed with the floor. Lift your torso while touching your right palm to your left ankle. Slowly return to starting position. Now do the same with the other hand.
Lifting the pelvis is difficult. These movements also allow you to remove the sides and folds of the abdomen. Lying on your back, bend your legs and place your legs close to your pelvis. Raise your left leg and place his leg on your right knee. The hands are behind the head.
Lift the pelvis, trying to raise it as much as possible. Then change legs.
exercise scissors
While lying on your back on the mat, stretch both legs. Put your hands behind your head. Raise your feet off the floor by about 20 cm. Start doing cross swings with both feet. However, they must be right.
Alternate with each movement of the foot: first the right one on top, then the left one. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, performing 3 sets throughout the workout. Between sets you should rest for about 1-2 minutes, then make a new one. If you are a beginner and find it very difficult to do this amount, try to do one approach, doing each exercise 8-10 times.
Keep in mind that the next day after a workout, 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 give up training. You need to let your body get used to the stress.
Do not try to do maximum exercise right away, it can adversely affect your health. Start with small loads, gradually increasing them.
You should feel a little tired during the workout. If you notice muscle strain, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in the fight against excess weight. Also, remember that you need to exercise regularly. By following all the recommendations and doing it constantly, you can quickly tighten your stomach and sides.