It is the stomach that is the problem area for most people. First of all, fat deposits begin to accumulate in this area, spoiling the entire appearance. You can fix this problem with the help of physical exercises. To remove the sides and excess fat from the waist, a special gymnastics for the abdomen has been developed.
General recommendations
This aerobics is a set of simple exercises that can be performed by anyone who wants to lose weight. In addition to eliminating unnecessary fat, these exercises work on the abdominal and back muscles, strengthening them. The skin of the abdomen and sides is tightened, the general appearance is improved.
Gymnastics for abdominal weight loss is an effective way to correct the figure in the waist area (removal of the stomach and sides). But it must be remembered that in order to achieve the desired result, you must practice constantly. 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 the training.
The complex includes all the main muscle groups of the press. It includes the upper and lower, oblique, transverse muscles. This allows you to remove fat from the sides and waist. In addition to them, the muscles of the back, hips and thighs are also strengthened. It should be noted that for a more effective result, you need to switch to the right food.
It is not necessary to diet, but to lose weight, it is necessary to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. Also, while performing physical activity, you should drink the necessary amount of water (about two liters per day) to maintain the water balance in the body.
Training rules
In order for abdominal weight loss exercises to have a greater effect, you should pay attention to some nuances. They will help you avoid muscle damage and get more out of your training:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after it. Also, while implementing a set of exercises, it is not recommended to drink.
- If any exercise seems too difficult for you, don't 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 better to do it on a special mattress to prevent joint injuries.
- It is better to choose cotton clothes for training, as it passes air well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During exercise, you should breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before starting a workout, you should do a warm-up. It is necessary in order for the muscles to warm up and prepare for the main exercises. By neglecting the warm-up, you risk stretching the 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, swings of the arms and legs, squats. Do them in sequence, starting to cook the neck, arms, lower back and legs.
A very effective exercise for losing weight in the abdomen and sides is twisting the circle at the waist. By combining it with a set of exercises, you will get rid of body fat even faster.
You can also include running in place, jumping rope in the warm-up. The warm-up should last 10 minutes. Then proceed with the implementation of the main exercises of the complex.
exercise
Abdominal weight loss exercises are designed to work the rectus, transversus 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.
Leg lift
This simple exercise helps to remove belly fat. Get down on the mat on your back. Place your hands along your body, palms facing down. Raise both legs so that they form a right angle with the body. Turn your legs slowly, do not throw them hard on the floor.
The rise should occur during inhalation, the decrease - during exhalation. In the kneecaps, the legs cannot be bent. If you can't get your legs straight to the right point, do what you can, but they should 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 raise your torso, leaning 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 body 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 mattress on your back. Bend your legs and place them next to your buttocks at a distance of about 30-40 cm. Grasp your ankles with your palms. Lift your pelvis as high as you can.
Hold this position for a few seconds. Turn the body slowly, without letting the lower back to the floor.
Side chews
A very good exercise to remove the 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 cap.
Slowly return to the starting position. Then touch your left knee with your right elbow.
Raising the hull
Take a lying position. Bend your legs slightly and place them on your feet at a distance from your back. There should be 30-40 cm between the legs. Place your hands behind your head or hold them in front of you in a lock.
Raise your body so that it forms a right angle with the floor. Lower your torso smoothly without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift up so that your feet 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 not using your entire back, but only up to your shoulder blades. At the same time, while performing the opposite movement, do not lower your head to the floor. Thus, you will get small movements with a small amplitude.
touching
This exercise is also effective in getting rid of fat deposits on the sides. While in the same position (lying with your back on the mat), raise both legs until they form a right angle with the floor. Perform a chest lift by touching your right palm to your left wrist. Slowly return to the 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 in the abdomen. Lying on your back, bend your legs and place your feet next to your pelvis. Lift the left leg and place her foot on the right knee. The hands are behind the head.
Perform a pelvic lift, trying to lift it as high as possible. Then switch legs.
Exercise scissors
While lying on your back on the mat, stretch both legs. Put your hands behind your head. Raise your legs about 20 cm from the floor. Start doing cross swings with both legs. However, they must be correct.
Through each leg movement, alternate: first right above, then left. 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 do a new one. If you are a beginner and it is too difficult for you to do this amount, try to do one approach, doing each exercise 8-10 times.
Keep in mind that the next day after training, the muscles will be sore. Especially the sides and abdominal muscles will hurt. This is a normal reaction of the body. After a few days the pain goes away. For this reason, it is impossible to abandon training. You have to let your body get used to the stress.
Do not try to do maximum exercises right away, this can negatively affect your health. Start with small loads, gradually increasing them.
During the exercise, you should feel a little tired. If you notice muscle strain, stop exercising and rest.
Combining exercise with proper nutrition gives the most effective result to fight excess pounds. Also, remember to exercise regularly. By following all the recommendations and doing it constantly, you can quickly tighten the stomach and sides.