Hello dear friends! Tight abs and a slender waist are every girl's dream. It is also important that men have "cubes" instead of large hanging folds. Effective exercises to slim the abdomen and sides can help.
We have prepared for you a fascinating informational article in which you will learn how to lose weight in the stomach and what exercises you need to do at home for it. In it we will try to answer all pressing questions and inspire you with personal sport records.
Home workout secrets
Newbies to the world of fitness often don't realize that you can remove your stomach by doing simple exercises at home or at the gym. The only thing that is required of you is the good execution of the movements and the systematization. You have to work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not get a noticeable result. The first successes can be assessed after 2-3 months of training.
The most effective exercises are divided into three categories: physical (using your own weight), breathing, and strength (using weights). For rapid weight loss, both men and women need to develop an individual complex that will focus on physiological characteristics, fitness level, age, gender. Classes should bring positive emotions, then the athlete will be encouraged to continue training.
The foundation of the basics
Exercises performed while lying down or suspended allow you to maximize the load on the abdominal muscles and burn fat deposited on the sides. Make sure to include simple exercises in your home workouts, such as:
- Board. . . It is a static exercise that will tone your whole body. All the upper and lower muscles are involved in the work. To do this, you need to take a lying position, and then lean on your forearms. The belly is brought back, the buttocks too. The body should create a straight line without sagging or sagging. You have to stand up as much as you can. Start with 30 seconds, gradually increasing the duration.
- Torsion. . . Good abs exercise. You should lie on the floor with your hands behind your head, your legs bent at the knees, your feet on the floor. It is necessary to slowly lift 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 should perform it until a burning sensation in the muscles appears, preferably 3-4 sets of 20 repetitions.
- Hanging leg raises. . . The best exercise for the upper and lower abdomen, but it can be mastered by people with sports experience. It is necessary to grasp the crossbar with your hands and lift your straight legs so that they create 90 degrees with the body. For beginners, you can practice by pulling up your bent legs. The optimal number of repetitions is 15 in three sets.
- Bicycle. . . We lie on the floor, put our hands behind our heads, raise our legs in the air and start spinning them, as if we were spinning the pedals of an exercise bike. We repeat for 2-5 minutes.
- Regular and broken scissors. . . You need to lie on a gymnastic mat, the hands rest on the floor along the body of the body, we raise our legs to a height of 20 cm from the horizontal surface and we begin to swing to the sides, connectingor by doing overlaps, or we collide our feet against each other.
We breathe properly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an adjunct to the main training program, and the bodyflex and oxysize methods are also effective for women after age 50, for people with injuries and limitations in exercising physical activity.
You can do the exercises anywhere, in the workplace or at home. It will not be difficult to master the breathing exercises while sitting on a chair at the desk. A lesson lasts no more than 15 minutes.
Bodyflex is a direction in which, due to special breathing, the body is saturated with oxygen, while it is heading exactly to the places of fat accumulation. Oxidation of fat cells leads to their degradation and elimination. It is best to do this in the morning on an empty stomach. You have to take a deep breath, then breathe in, then breathe out again sharply and hold your breath for 10 seconds. Using this breathing, it is necessary to perform the vacuum exercise. While holding your breath, you should suck in your stomach as much as possible, the muscles relax as you inhale. The exercise can be done while lying, sitting or standing.
Oxysize eliminates sudden exhalation. 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 exhale + 3 pre-breaths. Exercise should take place one hour after eating. With the help of such breathing, you can work the muscles of the abdominal wall, strengthen the abdominals, remove fat.
Complicate the task
It is necessary to train with weights when the excess fat is gone, and it is necessary to pump the muscles, to force the muscles to respond to the load. To do this, you need to work with dumbbells and an expander. If you are visiting the gym, use simulators like a Smith machine, bouldering frame, etc.
For a flatter stomach, a combination of cardio and weight training is most effective. In addition to working out with weights, do not forget to run, jump rope, twist the hula-hoop, you can join the pool.
Recommendations for improving class efficiency
Reviews and photos of those who have already achieved their goals and gained a flat stomach confirm that everyone can change, the main thing is to have a goal and not to look for easy ways. Get ready right away so that you won't have a steel press in a week, you will have to work a lot.
You can increase the effectiveness of training if you know a few simple secrets and adhere to a number of recommendations:
- Create a personalized diet for yourself. You don't have to exhaust yourself with strict dietary restrictions. It is enough to adhere to the principles of PP, to exclude sweets, flour, smoked meats, alcohol and carbonated drinks from the diet. For drying you need to consume protein foods.
- Walk more in the fresh air, start jogging in the morning, exercise.
- Organize fasting days.
- To drink a lot of water. The daily fluid intake is 2 liters.
- Before starting the workout, do a warm-up, warm up your muscles and joints, and after finishing the workout, spend 15 minutes stretching.
- Gradually increase the load. Start with the minimum number of sets, then build them up to the bar you want.
- Practice with music and in a good mood.
- Wear comfortable clothes and athletic shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or a man to get her body back in shape, eliminate the sides and turn the stomach into elastic "cubes". Go ahead, we believe in each of you!