Can you imagine the perfect toned body with a flabby stomach? Of course not. The abdomen is a zone that, unlike other muscles, should be trained daily. It is most convenient to master the exercise set at home on the carpet at the time that is right for you.
motivation
Many with the formation of fat on the sides notice a deterioration in health. The reason lies in obesity, it contributes to an increase: blood pressure, insulin levels, glucose, cholesterol. Poor nutrition combined with a passive lifestyle lead to diabetes and heart disease. Metabolic disorders do not go unnoticed in women and men. A healthy person always has a toned stomach with a clearly defined waist.
To benefit from exercises for waist and abdomen, follow 2 recommendations on the way to lose weight:
- Focus on the bottom line.
- Enjoy every workout.
Train at home
Try to learn how to feel the muscles of the abdomen and waist during a weight loss workout. When switching to weight loss mode, make training more difficult: increase the number of exercises and approaches. If you want to have a flat stomach and a slim waist, follow the main rule of training - keep your stomach tucked in during each exercise. Prepare a soft mat and comfortable clothes - let's start training at home.
Warm up
The purpose of the warm-up is to prepare the muscles for the upcoming load and prevent the appearance of stretch marks. Be sure to start your weight loss workouts with jumping, climbing a step platform, and dancing. They are necessary to maintain the functioning of the heart and other organs. Stretch your obliques:
- Perform torso bends in different directions with arms outstretched as deeply as possible. The spine should slowly warm up.
- Fix the pelvis in one position, rotate the torso in different directions.
- Rotate your pelvis and body without taking your feet off the floor.
twisting
Basic exercises for the waist and abdomen strengthen the oblique muscles, forming a line of the press. Correctly perform 3 types of twists for 20 reps in 3 sets:
- Straight: Lie on the mat with your knees bent, hands behind your head, elbows apart. At a moderate pace, just lift your shoulder blades off the floor.
- Inverted: Lying on your back, lift your pelvis and lower body. To effectively train the lower part of the press, perform the lifts as slowly as possible.
- Diagonal: lying on your stomach, stretch alternately in different directions, tearing off your shoulder blades. Put your hands on your body, knees bent.
leg raises
The following exercises are aimed at strengthening the muscles and training the press.
- Lie on your back with your palms along your body as close to the floor as possible. Slowly raise your legs. Beginners aiming to lose weight can bend their knees when doing this exercise if it's difficult to perform. It is more effective to keep them even - to increase the physical load on the muscles of the press, buttocks and thighs.
- Lie on your back on the mat, spread your arms out to your sides. Begin the exercise by lifting your legs at a 90-degree angle. Without touching the floor, lower each leg one at a time, keeping the other leg horizontal to the surface. As you lift your legs, try to touch the floor with your palms.
- Lie on your back and spread your arms out to your sides. Raise your right leg at a steady angle and keep your left leg horizontal without touching the floor. Cross your legs alternately.
side plank
This exercise is fundamental for the sides, on the way to losing weight. The static movement forms the press and has a generally strengthening effect. You should start doing the plank for weight loss from 30 seconds. Remember, the longer you hold it, the quicker you'll be able to enjoy a sporty stomach and lack of overhanging sides. Complicated plank technique:
- Lying on the right side, leaning to the right - the original hand, the hand should be directed along the axis with the shoulders.
- Close your legs together, keeping them horizontal on the mat, toes pointing forward.
- Perform the exercise on the exhale: raise your left hand, do not bend the original arm, keep your body and pelvis balanced.
- Hold the position described for the maximum amount of time.
- After resting for a minute, perform the exercise on the left side.
- If you're having a hard time raising your arms, alternately keep them bent at the elbows — a light version of the side plank.
Exercises for slim waist
Perform weight loss in the middle of a workout to eliminate tension in the lateral muscles and achieve beautiful posture. Stand up straight, put your hands on the back of your head. Perform alternate side bends of the body with maximum tension in the abdomen. For the second exercise, lie on the floor and put your hands behind your head. Perform the exercise on an exhale: pull your left leg towards you, helping with your hands.
pilates
A rather complicated weight loss technique at the same time helps to strengthen the muscles of the spine and sides. To do this, take a starting position lying on the floor, put your hands behind your head. The essence of the exercise is to linger for the maximum time, tearing the torso and straight legs off the floor. Breathe evenly during exercise, if you feel neck pain, stop exercising.
Exercise "Vacuum"
Professional trainers incorporate this exercise into an overall workout to eliminate sides. Perform the exercise, having previously familiarized yourself with the execution technique.
Lie on the floor, straighten your back, put your arms along your body, legs bent at the knees. Breathe slowly for a few minutes. As you exhale, tighten your abs: try to pull them in with maximum effort. If you feel like your stomach is level with your back, then you've mastered the technique correctly. Hold for 15 seconds, after a short break, do the second part of the exercise: having pulled in your stomach, try to "push" it sharply upwards. Start the exercise with 5 repetitions, gradually increasing the number.
stretching after exercise
The following exercises will help to relax and relieve the muscles of the sides in a position that is convenient for everyone.
- Prone position: On outstretched arms, place palms on floor, rotate fingers forward. Tighten your glutes as much as possible, gently bend your body, head and abdomen backwards.
- Lying on your back: Prepare a pre-rolled towel with a maximum thickness of 5 cm and after taking the starting position, place it under your lower back. Upper body, legs and arms should be pressed to the floor. This type of stretch is suitable for people with weak abdominal muscles.
- Sitting: In the starting position, bring your hands together at the back of your head. Perform alternate inclines with maximum deceleration in each direction. For correct execution, fix your back, arms and legs.
- Standing: Place your feet shoulder-width apart. Bend your body and head back and fix your hands on your hips: gently lower your hands. Do not overdo it with the depth of the slope - this can lead to spinal injury. To reduce spinal stress, keep your buttocks tight throughout the exercise.
errors in training
There are a variety of exercises to eliminate the sides. Some techniques, especially popular with women, often promise rapid weight loss and increased fitness. Many train diligently and harm their health. Unsubscribe from:
- Alternate inclines to the sides with weights. Otherwise, you risk becoming the owner of a wide waist. This exercise should be done by men.
- A hoop and a hula hoop are not recommended for girls by gynecologists for weight loss.
- Rotating the body with a bar off the bar is a dubious exercise for the sides that leads to spinal injuries. They are most often performed by bodybuilders, and not by girls on their way to slim their waists.
- Avoid cardio. Don't neglect to warm up - start with a run.
Diet for the stomach
Proper nutrition can save you from the fat layer in the flanks and normalize the digestive process. Eat small meals every 3 to 4 hours. Maintain water balance in the body: drink at least 2 liters of purified still water per day. Talking about proper digestion and weight loss, you should stop drinking: alcohol, cigarettes, coffee. Often it is not possible to make a chiseled figure by ingesting: fried, fatty and sweet foods.
Proper nutrition is primarily a balanced set of products consisting of proteins, fats and easily digestible carbohydrates. What's left? If you exercise daily and want to have a healthy body, add foods rich in fiber to your diet: cereals, vegetables, fruits.
Cook lean meat and fish for a couple - trace elements are not destroyed in this way, and the benefits of such cooking will be maximum for digestion.
how do you eat
We offer you to taste the menu with simple dishes:
- Breakfast: diet biscuit + boiled egg
- Lunch: Potato, broccoli, and carrot soup; Cut vegetables: cucumber, radish.
- Snack: fruit - at your discretion, but not more than 150 grams.
- Dinner: up to 100 grams of boiled or steamed beans, boiled fish - 150 grams.
epilogue
Hanging sides don't look sexy at all. A desire to get rid of the hated layer of fat is not enough. We have collected 5 rules that you cannot do without on the way to lose weight.
- Do sports regularly;
- Perform each exercise 20 times in multiple approaches;
- Gradually increase the number of approaches;
- Train slowly and focus on muscle contraction;
- Follow the diet recommendations for losing belly fat.