For most people, the problem area is the stomach. First of all, fat deposits begin to accumulate in this area, spoiling the whole appearance. You can solve this problem with the help of physical exercises. Special gymnastics for the abdomen has been developed to remove the edges and excess fat from the waist.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can do. In addition to eliminating unnecessary fat, these exercises work the abdominal and back muscles and strengthen them. The skin of the abdomen and sides is tightened, the general appearance improves.
Gymnastics for slimming the abdomen is an effective way to correct the figure in the waist area (remove the stomach and sides). But you need to remember that you need to practice constantly to get the desired result. Training should be done 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after starting training.
The complex includes all major muscle groups of the press. It includes 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, hips and thighs are also strengthened. It should be noted that to get a more effective result, you need to switch to proper nutrition.
You don't need to go on a diet, but to lose weight, you need to remove fatty foods from the menu. Attention should be paid to natural ingredients, mainly vegetables, fruits, and dairy products. Also, when engaging in physical activity, it is necessary to drink a sufficient amount of water (about two liters per day) to maintain the water balance in the body.
Training Regulations
In order for gymnastics to lose belly fat to have a greater effect, it is necessary to pay attention to some nuances. They will help prevent muscle damage and get more out of your workout:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after training. Also, it is not recommended to drink while performing a number of exercises.
- If some exercise seems too difficult for you, don't try it at all costs. It is better to pay attention to the correct execution of movements. Gradually, the muscles will receive the necessary load and you will get the desired result.
- It is better to do it on a special mat to avoid joint injuries.
- It is better to choose cotton clothes for training, because it allows air to flow well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- You need to breathe properly during training. Breathing should be deep and measured. Exercises should be performed smoothly and without haste.
- Before starting the exercise, you should warm up. It is necessary for the muscles to warm up and prepare for the main exercises. By ignoring the warm-up, you risk stretching the muscle tissue.
Warming up consists of simple movements that everyone does in childhood physical education classes. These are head and pelvis rotations, swinging arms and legs, squatting movements. Do them in sequence, start kneading the neck, arms, lower back and legs.
A very effective exercise for losing weight in the abdomen and sides is the twisting of the hoop at the waist. If you combine this with a series of exercises, you will get rid of body fat even faster.
You can also include running in place and jumping rope in the warm-up. Warming up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Gymnastics for slimming the abdomen is designed to work the straight, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the edges and cellulite from the waist area, tighten and make the skin elastic.
Lifting the leg
This simple exercise helps you lose belly fat. Land on the mat on your back. Place your hands along the body, palms down. Raise both legs so that they form a right angle with the body. Bring your legs back slowly, do not drop sharply.
The ascent should occur during inhalation, and the descent should occur during exhalation. Do not bend the legs at the knees. If you can't get your straight legs to the right point, do what you can, but it should be straight.
Plank exercise. Very effective for the press. It normalizes the stomach and sides, allows you to remove excess fat. Lie down on the mat. Then lift your torso by 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 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 your back on the mat. Bend your legs and place them close to the hips at a distance of about 30-40 cm. Hold your ankles with your palms. Raise your pelvis as high as you can.
Hold this position for a few seconds. Slowly bring the body back without dropping the lower back.
Side flaps
A very good exercise to remove the sides. The starting position is the same. Place your legs slightly bent on the mat. Hands are behind the head. As you lift your torso up, touch your left elbow to your right knee cap.
Slowly return to the starting position. Then touch your left knee with your right elbow.
Body lift
Take a supine position. Bend your legs slightly and place them on your feet some distance from the hips. There should be 30-40 cm between the legs. Place your hands behind your head or hold them in front of you with a lock.
Raise the body so that it forms a right angle with the floor. Lower your torso smoothly back without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift your shins up so that they are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Lift the upper body, but not the entire back, but only up to the shoulder blades. At the same time, do not lower your head while performing the reverse movement. 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 on your back on the mat), raise both legs until they are at a right angle with the floor. Raise your torso while touching your right palm to your left ankle. Slowly return to the starting position. Now do the same with your other hand.
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 next to your pelvis. Raise your left leg and place it on your right knee. Hands are behind the head.
Try to lift the pelvis as high as possible. Then switch legs.
Exercise scissors
Stretch both legs while lying on your back on the floor. Place your hands behind your head. Raise your legs about 20 cm above the ground. Start doing cross swings with both legs. However, they should be straight.
Alternate with each movement of the leg: first on the right, then on the left. Finally, slowly lower your legs to the floor.
All exercises should be performed 10-15 times, performing 3 sets throughout the training. You should rest for about 1-2 minutes between sets, then do a new one. If you are a beginner and doing this amount is too difficult for you, try doing one set of 8-10 repetitions of each exercise.
Remember that the day after the workout, the muscles will be sore. Especially the sides and abdominal muscles will hurt. This is a normal reaction of the body. After a few days, the pain disappears. For this reason, it is impossible to leave the training. You have to let your body get used to the stress.
Do not try to exercise to the maximum immediately, this can have a negative effect on your health. Start with small loads, gradually increase them.
You should feel a little tired during the workout. If you feel excessive tension in the muscles, stop the exercises and rest.
The combination of exercises with proper nutrition gives the most effective result in fighting extra pounds. Also, remember to exercise regularly. By following all the recommendations and doing it constantly, you can quickly tighten your stomach and sides.