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 whole appearance. You can fix this problem with the help of physical exercises. In order to remove the sides and excess fat from the waist, a special gymnastics for the abdomen has been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can perform. In addition to eliminating unnecessary fat, these exercises work out the abdominal and back muscles, strengthening them. The skin of the abdomen and sides is tightened, the overall appearance improves.
Gymnastics for weight loss of the abdomen is an effective way to correct the figure in the waist area (remove the stomach and sides). But it should be remembered that in order to achieve the desired result, you need to practice constantly. Training should be carried out 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after the start of training.
The complex involves all the major muscle groups of the press. It includes the upper and lower muscles, oblique, transverse. This allows you to remove fat from the sides and waist. In addition to them, the muscles of the back, buttocks, and thighs are also strengthened. It should be noted that for a more effective result, you need to switch to proper nutrition.
It is not necessary to go on a diet, but in order 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, when performing physical activity, you should drink the required amount of water (about two liters per day) to maintain the water balance in the body.
Training Rules
In order for gymnastics for weight loss of the abdomen to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injury and get more benefit from training:
It's important to know!
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after it. Also, during the implementation of a set of exercises, it is not recommended to drink.
- If some exercise seems too difficult for you, do not strive to do it at all costs. It is better to concentrate 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 mat 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 training, you need to breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before starting a workout, you need to do a warm-up. It is needed in order for the muscles to warm up and prepare for the main exercises. By neglecting the warm-up, you risk getting stretched 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, swinging arms and legs, squats. Do them in sequence, starting to knead the neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and sides is the torsion of the hoop at the waist. Combining it with a set of exercises, you will get rid of body fat even faster.
You can also include in the warm-up running in place, jumping rope. The warm-up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Gymnastics for weight loss of the abdomen is designed in such a way as to work out 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 tighten the skin and make it elastic.
Leg raise
This simple exercise helps to remove fat from the abdomen. Get down on the mat on your back. Place your hands along the body, point your palms down. Raise both legs so that they form a right angle with the body. Return your legs back slowly, do not throw sharply to the floor.
The rise should occur on inhalation, lowering - on exhalation. In the kneecaps, the legs cannot be bent. If you can't get your straight legs to the right point, do what you can, but they should be straight.
plank exercise
Very effective for the press. It normalizes the stomach and sides, allowing you to remove excess fat. Lie face down on the mat. Then lift your torso, resting 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 torso should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
Pelvic lift
Lie on the mat with your back. Bend your legs and place them near the buttocks at a distance of about 30-40 cm. Grab your ankles with your palms. Raise your pelvis up as far as you can.
Hold this position for a few seconds. Return the body slowly, without dropping the lower back to the floor.
Side crunches
A very good exercise in order to remove the sides. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. Hands are behind the head. As you lift your torso up, touch your left elbow to your right kneecap.
Slowly return to the starting position. Then with the right elbow touch the left knee.
Hull lifting
Take a supine position. Bend your legs a little and put them on your feet at some distance from the buttocks. There should be 30-40 cm between the feet. Place your hands behind your head or hold them in front of you in a lock.
Raise the body so that it forms a right angle with the floor. Lower your torso back smoothly without dropping 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 shins 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 lifts of the upper part of the body, but not using the entire back, but only up to the shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the floor. Thus, you will get small movements with a small amplitude.
touches
This exercise is also effective for getting rid of fat deposits on the sides. While in the same position (lying with your back on the mat), raise both legs until a right angle with the floor is formed. Perform a torso raise while touching your right palm to your left ankle. Slowly return to the starting position. Now do the same with the other hand.
The pelvic lift is difficult. These movements also allow you to remove the sides and folds on the abdomen. Lying on your back, bend your legs and place your feet near your pelvis. Raise your left leg and place its foot on your right knee. Hands are behind the head.
Perform a pelvic lift, trying to bring it up as far as possible. Then change 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 off the floor. Start doing cross swings with both legs. However, they must be straight.
Through each movement of the leg, alternate: first the right on top, then the left. Finally, slowly lower your legs to the floor.
All exercises should be done 10-15 times, performing 3 sets throughout the workout. Between sets, you need to rest for about 1-2 minutes, then do a new one. If you are a beginner and it is very difficult for you to do this amount, try doing one approach, doing each exercise 8-10 times.
Keep in mind that the next day after training, the muscles will ache. 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 quit training. You have to let your body get used to the stress.
Do not try to immediately do the maximum exercise, this can adversely affect your health. Start with small loads, gradually increasing them.
During the workout, you should feel a little tired. If you notice overexertion in the muscles, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in order to combat extra pounds. Also, do not forget that you need to exercise on a regular basis. By following all the recommendations and doing it constantly, you can quickly tighten your stomach and sides.