Do you have terrible folds of fat on your stomach and waist? Favorite jeans are now difficult to button? No problem! The main thing is not to panic. Finally, a series of simple waist, side and stomach exercises will help you each day - 20 minutes is enough, your level of training doesn't matter! All movements are elementary - no more difficult than the good old morning exercises. The complex is specially designed to get rid of the wrinkles in the waist and abdomen. This complex is ideal in combination with a calorie deficit!
Squats.
Squats are a fundamental element in any exercise program. Almost the whole body is working, and not just the buttocks, as many are used to thinking. Stand straight without bending your lower back, feet shoulder-width apart, heels pressed firmly to the floor. Hands on the waist or on the shoulders. Squats parallel to the floor without sudden movements. At the same time, the knees form a right angle and do not go beyond the feet, the back remains straight. It is recommended to do 3-4 sets of 10-15 repetitions each. Better with weights.
Bicycle.
Everyone knows how a classic bike is made. Many have simply forgotten or underestimated it. In fact, this exercise is also very effective. Lie on the mat and imaginary pedaling. The neck is not tense during the movement. Do the movement for 2 to 5 minutes without peeling off. The press should burn! For beginners, one approach for the specified 2-5 minutes is sufficient. Advanced can do the exercise 2-3 times.
Twisting.
Lie on your back with your arms behind your head, your elbows bent, your neck relaxed. Bend your knees and place your feet on the mat. Now we alternately extend our left elbow to the right knee and vice versa, in the opposite direction. Do 15 repetitions for each knee. Follow 2-4 sentences.
Scissors.
Lie on a mat with your arms behind your head or torso. Lift your legs (at right angles from the floor) and begin the movement by not crossing your legs too far from side to side. Tension should be felt in the abdominal muscles. We do the exercise for about a minute, repeat it 3 - 5 times. Beginners keep their feet at right angles, while advanced learners can keep their feet 60, 30, or 10 degrees off the ground. Swings can be performed both horizontally and vertically, the main thing is not to touch the ground.
Lifting the legs with a load.
Lie on the mat with your neck relaxed, your arms under your head, your lower back firmly on the floor. Place special weights on your legs or clamp an object such as a pillow or ball between your lower limbs. Perform 10 to 15 movements. The number of approaches is 3 to 5. For advanced users, the weight for this number of repetitions should be the maximum possible.
We also recommend standing on a board.
- Do the hip and side exercises in a well-ventilated area, preferably in the morning but not immediately after breakfast. Exercise before meals or an hour after meals. The complex is ideal for a home.
- Prepare a comfortable rubberized mat for your height and equipment (weights, balls, dumbbells) in advance. Grab a bottle of water.
- If you work out at home, no sportswear is required, but comfortable clothing should still be.
- When doing squats, keep your back straight and strong. All other exercises are performed lying down - the lower back is pressed to the floor. The strain should be felt by the abdominal muscles, not the back!
- Do each exercise for the specified number of repetitions, ideally until your abs burn unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- Before and after, an elementary short stretch is recommended.
- When doing waist and side exercises at home without a trainer, take care of yourself. Stop immediately in the event of discomfort or pain!
And of course don't forget to eat right! A well-chosen diet - 80 percent of success.
Hope you enjoyed this article and found it useful. Don't postpone self improvement until tomorrow and take care of yourself today. With the right persistence, you will see great results in just a month. I wish you good luck and be nice.