The stomach is the problem for most people. First, fat deposits begin to accumulate in this area, spoiling the entire appearance. You can solve this problem with the help of physical exercises. In order to remove the sides and excess fat from the waist, special gymnastics for the abdomen has been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone wishing to lose weight can perform. In addition to eliminating unnecessary fat, these exercises work the abdominal and back muscles by strengthening them. The skin of the abdomen and sides is tightened, the general appearance improves.
Gymnastics for weight loss from the abdomen is an effective way to correct the figure in the waist area (remove the belly and sides). But we must not forget that in order to achieve the desired result, you need to constantly practice. Training should be done 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 major muscle groups of the press. It includes the upper and lower, oblique, transverse muscles. This allows you to eliminate 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 follow a diet, but in order to lose weight it is necessary to exclude fatty foods from the menu. The emphasis should be on natural ingredients, mainly vegetables, fruits, dairy products. Also, when performing physical activity, you need to drink the required amount of water (about two liters per day) to maintain water balance in the body.
Training rules
In order for gymnastics for weight loss from 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:
It is important to know!
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after. In addition, when carrying out 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 all costs. It is better to focus on the correct execution of movements. Gradually, the muscles will receive the necessary load, and you will achieve the desired result.
- It is best to do this on a special mat to avoid joint injuries.
- It is better to choose clothes made of cotton for training, since it allows air to pass well without impeding its free movement. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you need to breathe correctly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before you start a workout, you need to do a warm-up. It is necessary for the muscles to warm up and prepare for the main exercises. By neglecting the warm-up, you risk having 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 in order, starting to knead the neck, arms, lower back and legs.
A very effective exercise to lose weight from the belly and sides is the twist of the hoop at the waist. By combining it with a series 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. The warm-up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Gymnastics for weight loss from the abdomen is designed in such a way as to work out the straight, transverse and oblique muscles of the abdomen. Thanks to it, you can quickly remove the sides and cellulite from the waist area, tighten the skin and make it elastic.
Raising the leg
This simple exercise helps eliminate fat from the abdomen. 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. Bring your legs back slowly, don't throw them abruptly to the ground.
The rise should occur on inspiration, the fall - on exhalation. In kneecaps, the legs cannot be bent. If you can't get your straight legs to the right place, do what you can, but they should be straight.
plank exercise
Very effective for the press. It normalizes the stomach and sides, allowing you to eliminate excess fat. Lie face down on the mat. Then raise your torso by 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. Tuck in the belly 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 down on the mat with your back. Bend your legs and place them near the buttocks at a distance of about 30-40 cm Grasp your ankles with your palms. Raise your pelvis as far as you can.
Hold this position for a few seconds. Bring the body back slowly, without dropping the 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 the starting position. Then with the right elbow touch the left knee.
Hull lifting
Take a lying position. Bend your legs a little and put them on your feet at some distance from the buttocks. There should be 30 to 40 cm between the feet. Place your hands behind your head or hold them in front of you in a lock.
Raise the body so that it forms a right angle with the ground. Lower your torso smoothly 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 lifts, but don't use the whole back, just up to the shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the ground. Thus, you will obtain small movements with a low amplitude.
hit
This exercise is also effective in getting rid of fatty deposits on the sides. In the same position (lying with your back on the mat), raise both legs until a right angle with the floor is formed. Perform a torso raise 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 the folds on the belly. Lying on your back, bend your legs and place your feet close to your pelvis. Raise your left leg and place his foot on your right knee. The hands are behind the head.
Perform a pelvic lift, trying to pull it up 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. Raise your legs about 20cm off the ground and start doing cross swings with both legs. However, they must be straight.
With each movement of the leg, alternate: first the right up, then the left. Finally, slowly lower your legs to the floor.
All exercises should be performed 10-15 times, performing 3 sets throughout training. Between sets, you need to rest for about 1-2 minutes, then do a new one. If you are a beginner and it is very difficult for you to do this amount, try doing an approach, doing each exercise 8-10 times.
Keep in mind that the day after training, the muscles will be sore. Especially the sides and abdominal muscles will hurt. It is a normal reaction of the body. 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.
Do not try to immediately exercise as much as possible, it can harm your health. Start with small loads, gradually increasing them.
During the workout you should feel a bit tired. If you notice overstrain in the muscles, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in fighting extra pounds. 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.