Do you have terrible fat folds on your abdomen and waist? Favorite jeans are now very hard? No problem! The main thing is to panic. After all, a series of simple exercises for the waist, sides and abdomen will help you every day - 20 minutes is enough to complete, no matter what level of training you have! All movements are elementary - no more difficult than the good old morning exercises. The complex is specially designed to get rid of the folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a basic element in any workout program. Almost the whole body works, and not just the buttocks, as many people are accustomed to thinking. Stand straight, without bending at the lower back, feet shoulder width apart, heels pressed firmly to the floor. Hands on waist or shoulders. Squat without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not extend beyond the legs, the back remains straight. It is recommended to do 3 - 4 sets, 10 - 15 repetitions each. Better with weights.
Bike.
Everyone knows how a classic bike is made. Many people have forgotten it or made little worth of it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginatively. The neck is not tense during movement. Repeat the movement for 2 to 5 minutes without coming out. The press should be on fire! For starters, one approach for the 2 - 5 minutes mentioned is sufficient. Advanced can do the exercise 2-3 times.
Turns out.
Lie on your back, arms behind your head, bent at the elbows, neck relaxed. Bend your knees and place your feet on the mat. Now we alternately extend our left angle to the right knee and vice versa, in the opposite direction. Make 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (right angle from the floor) and start the movement, crossing your legs from side to side, without being too wide. Tension in the abdominal muscles should be felt. We do the exercise for about a minute, repeat 3 - 5 times. Beginners keep their feet at right angles, advanced ones can keep their feet 60, 30 or 10 degrees off the floor. Swings can be made horizontally and vertically, the main thing is to touch the floor.
Raise the legs with a load.
Lie back on the mat with your neck relaxed, your arms under your head, your lower back pressed firmly to the floor. Apply special weights to your legs or clamp an object, such as a pillow or ball, between your lower limbs. Perform movements 10 to 15. The number of approaches is 3 to 5. For the high level, the weight should be the maximum possible for this number of repetitions.
We also recommend standing in a plan.
- Perform the waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one hour after meals. The complex is ideal for a home.
- Prepare a comfortable rubberized mat in advance for your height and equipment (weights, balls, dumbbells). Get a bottle of water.
- If you exercise at home, sportswear is not required, but clothing should be comfortable anyway.
- When doing a squat, keep your back straight, strong. All other exercises are done lying down - the lower back is pushed to the floor. The abdominal muscles should feel the load, not your back!
- Repeat each exercise to the specified number, ideally until the abs burns inexorably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- A short initial stretch before and after is recommended.
- Do exercises for the waist and sides at home, without a coach, be careful of yourself. If you experience discomfort or pain, stop immediately!
And of course, don’t forget to eat right! Well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Do not implement self-improvement until tomorrow and take care of yourself today. With proper perseverance, in one month you will see eye pleasing results. I wish you success and you will be beautiful.