The stomach is a problem area for most people. First of all, fat begins to accumulate in this area, spoiling the entire appearance. You can overcome this problem with the help of physical exercises. To get rid of the hips and excess fat in the waist, a special exercise for the abdomen was developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can do. In addition to getting rid of unnecessary fat, these exercises also train the abdominal and back muscles, strengthening them. The skin on the abdomen and sides of the hips is firmer, overall improved.
Belly slimming exercise is an effective way to correct the shape in the waist area (remove the belly and sides). But keep in mind that to achieve the desired results, you need to practice continuously. 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 the major muscle groups of the press. It includes the upper and lower, oblique, transverse muscles. This allows you to remove fat on the sides and waist. In addition, the muscles of the back, buttocks and thighs are also strengthened. It should be noted that for more effective results, you need to switch to a proper diet.
It is not necessary to diet, but to lose weight, it is necessary to remove fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. In addition, when performing physical activities, you should drink enough water (about two liters per day) to maintain the water balance in the body.
Training Rules
In order for the gymnastics to lose weight in the abdominal region more effective, you need to pay attention to some nuances. They will help you avoid muscle injury and get more benefits from your workout:
- You should stop eating about 1. 5-2 hours before your workout and about 30 minutes after. In addition, during the performance of a series of exercises, it is not recommended to drink alcohol.
- If some 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 perform on a special mat to avoid injury to the joints.
- It is better to choose cotton clothes for training, as it allows good ventilation without hindering its free circulation. Natural fabrics have a positive effect on the skin without causing irritation.
- During practice, you need to breathe properly. The breath should be deep, measured. Exercises should be done smoothly, without haste.
- Before you start working out, you need to warm up. It is necessary to warm up the muscles and prepare them for the main exercises. By skipping the warm-up, you run the risk of stretching the muscle tissue.
Warm-ups consist of simple moves that everyone has done since childhood in gym classes. These are movements of the head and pelvis, swinging arms and legs, and squatting. Do them in sequence, beginning to massage your neck, arms, lower back, and legs.
A very effective exercise to lose weight on the abdomen and sides is the waist twist. Combine it with a series of exercises, and you'll get rid of body fat faster.
You can also participate in warm-up running in place, jumping rope. The boot process will take 10 minutes. Then proceed to performing the main exercises of the complex.
exercise
Gymnastics for abdominal weight loss is designed in such a way as to exercise the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the sides and cellulite from the waist area, and at the same time tighten and elastic skin.
Legs
This simple exercise helps to burn belly fat. Lie 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 to the body. Bring your leg back slowly, without throwing it hard on the floor.
An increase should occur on inhalation, lowering - on exhalation. In the kneecap, the leg cannot bend. If you can't get your legs straight to the right point, do what you can, but they have to be straight.
Planck exercises. Very effective for press. It normalizes the stomach and sides, allowing you to get rid of excess fat. Lie face down on the mat. Then lift your torso up, resting it on your toes and elbows. At the same time, make sure that the body is not bent anywhere.
This is especially true of the pelvis. Pull your belly in as much as possible. The torso should be parallel to the floor. Stay in this position for about a minute (or as long as possible).
pelvic lift
Lie on your back on the mat. Bend your legs and place them close to the buttocks with a distance of about 30-40 cm, grabbing the ankles with the palms of your hands. Lift your pelvis up as far as possible.
Hold this position for a few seconds. Slowly bring your body back, without letting your lower back touch the floor.
Side folding
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. Hands behind the head. As you lift 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 lift
Maintain a supine position. Bend your legs slightly and place them on your feet about a distance from your buttocks. The distance between the feet should be 30-40 cm, put your hands behind your head or hold them in front of you in a locked fashion.
Raise your body so that it forms a right angle to the floor. Lower your body gently without falling to the floor.
Exercises for the upper part of journalism. The starting position is the same. Bend your knees and raise them so that your shins are parallel to the floor. In this case, the hips will form a right angle to the body. Keep your hands behind your head.
Do upper body lifts, but don't use your entire back, only your shoulder blades. At the same time, when performing the reverse movement, do not lower your head to the floor. Therefore, you will get small movements with small amplitude.
touch
This exercise is also effective for removing fat accumulated on the sides. While in the same position (lying on your back on the mat), lift both legs until they form a right angle with the floor. Perform a torso lift while touching the palm of your right hand to your left ankle. 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 on the belly. Lie on your back, bend your legs and place your feet near your pelvis. Lift your left leg and place its foot on your right knee. Hands behind the head.
Perform a pelvic lift, trying to bring it up as far as possible. Then switch legs.
exercise scissors
While lying on your back on the mat, straighten both legs. Place your hands behind your head. Raise your legs about 20cm off the floor, start doing a diagonal rotation with both feet. However, they must be straight.
Through each leg movement, alternate: first right top, then left. Finally, slowly lower your legs to the floor.
All exercises should be performed 10-15 times, performing 3 sets throughout the workout. Between sets, you need to rest for about 1-2 minutes, then perform a new set. If you are a beginner and it is very difficult to do this amount, try taking an approach, doing each exercise 8-10 times.
Remember that the next day after a workout, your muscles will ache. Especially the hips and abdominal muscles will be sore. This is a normal response of the body. After a few days the pain will go away. For this reason, it is impossible to quit training. You have to let your body get used to the stress.
Don't try to get maximum exercise right away, this can adversely affect your health. Start with small loads, gradually increasing them.
During the workout, you will feel a bit tired. If you notice excessive muscle strain, stop exercising and rest.
The combination of exercise with proper nutrition provides the most effective results for weight loss. Also, don't forget that you need to exercise regularly. By following all the recommendations and doing it consistently, you can quickly tone your belly and hips.