For most people, the stomach is a problem area. First, fat deposits accumulate in this area, spoiling the entire appearance. You can use physical exercises to remedy this problem. A special abdominal exercise has been developed to remove the sides and excess fat from the waist.
General recommendations
This tournament is a simple set of exercises that anyone who wants to lose weight can do. In addition to removing excess fat, these exercises also move and strengthen the abdominal and back muscles. The skin of the abdomen and sides is tightened, the overall appearance is improved.
An abdominal weight loss exercise is an effective way to correct the shape at the waist (removes the stomach and sides). But keep in mind that you need to practice constantly to achieve the desired result. Exercise should be done 3-4 times a week for at least 40 minutes. You will then see the first results 3-4 weeks after you start training.
The complex includes all the major muscle groups in the press. This includes the upper and lower muscles, oblique, transverse. This allows the fat to be removed from the side and waist. In addition to them, the muscles of the back, buttocks and thighs are also strengthened. It should be noted that in order to get a more effective result, you need to switch to proper nutrition.
It is not mandatory to diet, but fatty foods should be excluded from the menu to lose weight. Emphasis should be placed on natural ingredients, especially vegetables, fruits and dairy products. In addition, when exercising, you should drink the necessary amount of water (about two liters per day) to maintain water balance in the body.
Training rules
In order for an abdominal weight loss exercise to have a greater effect, you need to pay attention to a few shades. They help prevent muscle damage and bring more benefits from your workout:
Important to know!
- You should stop eating about 1, 5-2 hours before and about 30 minutes after your workout. In addition, it is not recommended to drink while performing a series of exercises.
- If some exercises seem too difficult for you, don’t try to do them at all costs. It is better to focus on the correct execution of the movements. Gradually, the muscles get the load they need and you get the results you want.
- To prevent joint damage, it is advisable to do it on a special mat.
- It is better to choose a cotton suit for your workout as it allows air to pass through without disturbing your free circulation. Natural substances have a positive effect on the skin without irritating it.
- Breathe properly during training. Breathing should be deep, measured. The exercises should be done smoothly, without haste.
- Warm up before you start training. It is necessary for the muscles to warm up and prepare for the main exercises. Ignoring the warm-up runs the risk of stretching the muscle tissue.
Warm-up consists of simple movements that everyone did during their physical education classes as children. These include rotating the head and pelvis, swinging arms and legs, squatting. Do these one after the other, starting to knead the neck, arms, lower back, and legs.
Twisting the hoop at the waist is a very effective exercise for weight loss of the abdomen and sides. Combined with a series of exercises, you get rid of body fat even faster.
The warm-up can also include running on site and skipping rope. The warm-up should take 10 minutes. Then proceed with the main exercises of the complex.
Tasks
Abdominal weight loss gymnastics is designed to develop the straight, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the side and cellulite from the waist, making the skin firmer and more elastic.
Lifting the legs
This simple exercise will help remove fat from the abdomen. Go down to the rug on your back. Put your hands along your body, with your palms facing down. Raise both legs so that they are at right angles to the body. Slowly put your foot back on, do not throw it sharply on the floor.
The rise should be by inhalation, the descent by inhalation. In the kneecap, the legs cannot be bent. If you can’t straighten your legs to the right point, do what you can, but it should be straight.
plank practice
Very effective for the press. Normalizes the stomach and sides, allowing excess fat to be removed. Lie face down on the carpet. Then lift 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 pool. Tighten your stomach as much as possible. The trunk should be parallel to the floor. Stay in this position for about a minute (or as long as possible).
Pelvic lift
Lie on the rug with your back. Bend your legs and place them near your buttocks for approx. At a distance of 30-40 cm. . Hold your ankle with your palm. Raise your pool as far as you can.
Hold this position for a few seconds. Slowly put your body back without dropping your lower back on the floor.
Side crunch
It is a very good practice to remove pages. The starting position is the same. Place your feet on your carpet with your knees slightly bent. The hands are behind the head. As you lift your torso, touch your left elbow to your right kneecap.
Slowly return to starting position. Then tap your left knee with your right elbow.
Hull lifting
Take a push-up support. Bend your legs slightly and place them on your feet some distance from your buttocks. It should be 30-40 cm between the legs. Put your hands behind your head or keep them locked up in front of you.
Raise your body so that it is at right angles to the floor. Gently lower your torso without falling to the floor.
Exercise for the top of the press. The starting position is the same. Bend your knees and lift so that your legs are parallel to the floor. In this case, the hip is at right angles to the body. Keep your hands behind your head.
Lift the upper body, but not the entire back, only to the shoulder blades. However, do not lower your head to the floor while performing the reverse motion. This gives you small movements with a small amplitude.
touch
This exercise is also effective in removing side fat deposits. In the same position (with your back to the carpet), raise both legs until you are at right angles to the floor. Perform a torso lift while touching your right palm to your left ankle. Slowly return to starting position. Now do the same with the other hand.
Lifting the pool is cumbersome. These movements also allow you to remove the sides and folds on your stomach. Lie on your back, bend your legs and place your feet near the pool. Raise your left leg and place your foot on your right knee. The hands are behind the head.
Perform a pelvic lift and try to lift as much as possible. Then replace the leg.
practice scissors
Lying on your carpet, extend both legs. Put your hand behind your head. Raise your foot about 20 cm from the floor. Start with the swings with both feet. However, they must be straight.
Alternating with each movement of the foot: first the top right, then the left. Finally, slowly lower your foot to the floor.
Each exercise should be performed 10-15 times, performing 3 sets during training. You should rest for about 1-2 minutes between sets, then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to take an approach, each exercise 8-10 times.
Remember that the next day after training, your muscles will hurt. The sides and abdominal muscles in particular will hurt. This is a normal reaction of the body. After a few days, the pain goes away. This makes it impossible to stop training. Allow the body to get used to the stress.
Do not try to perform the maximum exercise immediately, as this may adversely affect your health. Start with small loads, gradually increasing them.
You need to feel a little tired during your workout. If you notice muscle tension, stop the exercise and relax.
The combination of exercise and proper nutrition gives the most effective result in overcoming excess pounds. Also, remember that you need to exercise regularly. If you follow all the recommendations and keep doing it, you can quickly tighten your stomach and sides.