Good afternoon dear friends! Tucked abs and slender waistlines are every girl's dream. It is also important for men to have "cubes" instead of hanging fat folds. Effective exercises for slimming the abdomen and sides can help in this.
We have prepared for you a fascinating informational article in which you will learn how to lose weight in the stomach, and what exercises you need to do at home for this. In it we will try to answer all the pressing questions, and inspire you to personal sports records.
Home Training Secrets
Newbies in the world of fitness often don't realize that you can remove your belly by doing simple exercises at home or in the gym. The only thing that is required of you is the correct execution of movements and systematicity. You have to work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not achieve a noticeable result. The first successes can be assessed after 2-3 months of training.
The most effective exercises are divided into three categories - physical (with your own weight), breathing and strength (using weights). For fast weight loss, men and women need to develop an individual complex that will be focused on physiological characteristics, level of physical fitness, age, gender. Classes should bring positive emotions, then the athlete will have an incentive to continue training.
The foundation of the basics
Exercises performed while lying or hanging allow you to maximize the load on the abdominal muscles and burn fat deposited on the sides. Be sure to include simple exercises in your home workouts, such as:
- Plank. . . This is a static exercise that will tone your entire body. All muscles of the bottom and top are involved in the work. To do this, you need to take a lying position, then lean on your forearms. The belly is pulled in, the butt too. The body should create a straight line with no sag or sag. You have to stand as much as you can. Start with 30 seconds, gradually increasing the duration.
- Twisting. . . Good abs exercise. You should lie on the floor, hands behind your head, legs bent at the knees, feet rest on the floor. It is necessary to slowly raise the body and touch the right knee with the left elbow, then repeat the movement, now we will touch the left leg with the right elbow. It is necessary to perform it until a burning sensation in the muscles appears, preferably 3-4 sets of 20 repetitions.
- Hanging leg raises. . . The best exercise for the upper and lower abdomen, but it can be mastered by people with sports experience. It is necessary to grasp the crossbar with your hands and raise your straight legs so that they create 90 degrees with the body. For beginners, you can practice by pulling up your bent legs. The optimal number of repetitions is 15 in three sets.
- Bike. . . We lie down on the floor, put our hands behind our heads, raise our legs into the air and begin to rotate them, as if we were turning the pedals of an exercise bike. We repeat for 2-5 minutes.
- Regular and broken scissors. . . You need to lie on a gymnastic mat, hands lie on the floor along the body of the body, we raise our legs to a height of 20 cm from the horizontal surface, and we begin to swing to the sides, connecting, or we make overlaps, or we hit our feet against each other.
We breathe correctly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an auxiliary measure to the main training program, and the bodyflex and oxysize methods are also effective for women after 50 years, for people with injuries and limitations in performing physical activity.
You can do the exercises anywhere, in the workplace or at home. It will not be difficult to master breathing exercises while sitting on a chair in the office. One lesson lasts no more than 15 minutes.
Bodyflex is a direction in which, due to special breathing, the body is saturated with oxygen, while it gets exactly to the places where fat accumulates. Oxidation of fat cells leads to their breakdown and elimination. It is best to do it in the morning on an empty stomach. It is necessary to take a deep breath, then inhale, then exhale again sharply and hold your breath for 10 seconds. Using this breathing, it is necessary to perform the vacuum exercise. While holding your breath, you need to draw in your stomach as much as possible, the muscles relax along with inhalation. The exercise can be done while lying, sitting, or standing.
Oxysize eliminates sudden exhalation. Here the breathing system is completely different. The correct breathing technique is as follows - 1 deep breath + 3 small pre-breaths, then 1 slow deep exhalation + 3 pre-breaths. Exercise should be one hour after eating. With the help of such breathing, you can work out the muscles of the abdominal wall, strengthen the abs, get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat is gone, and there is a need to pump the muscles, force the muscles to respond to the load. To do this, you need to work out with dumbbells and an expander. If you visit the gym, then use simulators such as a Smith machine, a block frame, etc.
For a flat stomach, a combination of cardio and strength training is most effective. In addition to working with weights, do not forget to run, jump rope, twist the hula-hoop, you can sign up for the pool.
Recommendations for improving the efficiency of classes
Reviews and photos of those who have already achieved their goals and acquired a flat stomach confirm that everyone can change themselves, the main thing is to have a goal and not look for easy ways. Set yourself up right away that you won't get a steel press in a week, you will have to work a lot.
You can increase the effectiveness of training if you know a few simple secrets and adhere to a number of recommendations:
- Create a personalized diet for yourself. You should not exhaust yourself with strict food restrictions. It is enough to adhere to the principles of PP, exclude sweets, flour, smoked meats, alcohol and carbonated drinks from the diet. For drying, you must consume protein foods.
- Walk more in the fresh air, start jogging in the morning, do exercises.
- Arrange for yourself fasting days.
- Drink plenty of water. The daily fluid intake is 2 liters.
- Before starting the training, do a warm-up, warm up your muscles and joints, and after completing the session, spend 15 minutes stretching.
- Increase the load gradually. Start with the minimum number of sets, and then build them up to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothing and athletic shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or a guy to bring her body into shape, eliminate the sides and turn the stomach into elastic "cubes". Go for it, we believe in each of you!