Do you have terrible fat folds on your abdomen and waist? Favorite jeans are now fastened with great difficulty? No problem! The main thing is not to panic. After all, a set of simple exercises for the waist, sides and abdomen for each day will help you - 20 minutes are enough to complete, the level of your workout does not matter! All movements are simple - no more difficult than the good old morning exercises. The complex is specially designed to get rid of folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a key element in any training program. Almost the whole body works, not just the buttocks, as many people are used to thinking. Stand up straight without bending your lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on the waist or shoulders. Squat without sudden movements to parallel the floor. At the same time, the knees form a right angle and do not protrude beyond the legs, the back remains straight. It is recommended to perform 3-4 sets, 10-15 repetitions. Better with weights.
Bicycle.
Everyone knows how to make a classic motorcycle. Many people have simply forgotten about it or underestimated it. In fact, this exercise is also very effective. Lie on the mat and start pedaling imaginatively. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without breaking away. The press must burn! For beginners, one approach is enough for the indicated 2 - 5 minutes. The advanced can do the exercise 2-3 times.
Twisting.
Lie on your back, arms behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the mat. Now we successively stretch our left elbow to the right knee and back, in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie on a mat with your hands behind your head or on your body. Lift your legs (right angle to the floor) and start the movement, crossing your legs from one side to the other, not too wide. Tension should be felt in the abdominal muscles. Perform the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at right angles, advanced can keep their feet at 60, 30 or 10 degrees from the floor. Swings can be done both horizontally and vertically, the most important thing is not to touch the floor.
Lifting the legs with a load.
Lie on the mat with the door relaxed, hands under your head, waist firmly pressed to the floor. Place special weights on your legs or tighten an object, such as a pillow or ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches is from 3 to 5. For advanced weight should be the maximum possible for this number of repetitions.
We also recommend that you stay on a board.
- Exercise for the waist and sides in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one hour after meals. The complex is ideal for housing.
- Prepare in advance a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you train at home, no sportswear is required, but the clothes should be comfortable anyway.
- When performing squats, keep your back straight, strong. All other exercises are performed lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not by the back!
- Do each exercise for the specified number of repetitions, ideally until the abdomen burns unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An elementary short stretch before and after is recommended.
- When doing low back and side exercises at home without a trainer, be careful with yourself. If you experience discomfort or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Don't put off cultivating for tomorrow and take care of yourself today. With proper perseverance, only after a month you will see pleasing results. I wish you success and be beautiful.