The stomach is a problem area for most people. First of all, fat deposits begin to accumulate in this area, ruining the overall appearance. You can solve this problem with the help of physical training. To get rid of excess sides and fat from the waist, special gymnastics for the abdomen have been developed.
General recommendations
This gymnastics is a simple set of exercises that can be done by anyone who wants to lose weight. In addition to eliminating unnecessary fat, this exercise trains the abdominal and back muscles, strengthening them. The skin of the abdomen and sides is tightened, the overall appearance is improved.
Gymnastics for abdominal weight loss is an effective way to correct the figure in the waist area (removing the abdomen and sides). But keep in mind that to achieve the desired result, you need to practice constantly. Exercises should be performed 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.
This complex involves all 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, the muscles of the back, buttocks, and thighs are also strengthened. It should be noted that for more effective results, you need to switch to proper nutrition.
No need to diet, but to lose weight, it is necessary to exclude fatty foods from the menu. Emphasis should be given to natural ingredients, especially vegetables, fruits, dairy products. Also, while doing physical activity, you should drink the required amount of water (about two liters a day) to maintain water balance in the body.
Training Rules
In order for gymnastics for abdominal weight loss to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more benefits from exercise:
Important to know!
- You should stop eating about 1. 5-2 hours before exercise and about 30 minutes afterwards. Also, during the implementation of a set of exercises, it is not recommended to drink.
- If some exercise seems too hard for you, don’t try to do it at all costs. It is better to focus on the correct execution of movements. Gradually, the muscles will receive the required load and you will achieve the desired result.
- It is best to do it on a special mat to avoid joint injuries.
- It is better to choose cotton clothing 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 exercise, you need to breathe properly. Breathing should be deep, measured. Exercises should be done smoothly, without haste.
- Before starting the workout, you need to do a warm -up. It is needed for the muscles to warm up and be ready for the main workout. By neglecting to warm up, you risk getting stretched muscle tissue.
Warm-up consists of simple movements performed by everyone in childhood in a physical education class. This is the rotation of the head and pelvis, swinging the arms and legs, squatting. Do it in sequence, start kneading the neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and sides is the torsion of the loops at the waist. Combining it with a set of exercises, you will get rid of body fat faster.
You can also include in a warm -up run, jump rope. Warming up should take 10 minutes. Then proceed to the implementation of complex key exercises.
Exercise
Gymnastics for abdominal weight loss is designed in such a way as to train 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.
Lift the foot
This simple exercise helps remove fat from the abdomen. Get down on the mat behind you. Place your hands along the body, pointing your palms down. Lift both legs so that they form a right angle with the body. Return your feet slowly, do not throw sharply to the floor.
The increase should occur on inhalation, the decrease - on respiration. In the kneecap, the leg should not be bent. If you can’t put your straight leg to the right point, do what you can, but it should be straight.
board exercise
Very effective for the press. It normalizes the abdomen and sides, allowing you to get rid of excess fat. Lie down facing the mat. Then lift your body, resting on your toes and elbows. At the same time, make sure the body does not bend anywhere.
This is especially true for the pelvis. Pull your stomach in as much as possible. The body should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
Lift the pelvis
Lie on the mat with your back to you. Bend your legs and place them near the buttocks at a distance of about 30-40 cm. Hold your ankles with the palms of your hands. Lift your pelvis as far as you can.
Hold this position for a while. Return the body slowly, without dropping your lower back to the floor.
Crispy edges
Excellent exercise to remove the edges. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your body up, touch your left elbow to the shell of your right knee.
Slowly return to starting position. Then with the right elbow touch the left knee.
Hull lifting
Take a supine position. Bend your legs slightly and place them on your feet slightly away from the buttocks. There should be 30-40 cm between the legs. Place your hands behind your head or hold in front of you in a lock.
Raise the body so that it forms a right angle with the floor. Lower your body backwards smoothly without falling to the floor.
Exercise for the top of the press. The starting position is the same. Bend your knees and lift 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.
Perform an upper body lift, but not using the entire back, but only up to the shoulder blades. At the same time, while doing the reverse movement, do not lower your head to the floor. Therefore, you will get small movements with small amplitudes.
touch
This exercise is also effective for getting rid of fat piles on the sides. While in the same position (lying on your back on the mat), lift both legs until they form a right angle with the floor. Perform a body raise while touching the palm of your right hand to your left ankle. Slowly return to starting position. Now do the same with the other hand.
Pelvic lift is difficult. This movement also allows you to remove the sides and folds on the abdomen. Lie on your back, bend your legs and place your feet near your pelvis. Lift your left leg and place his foot on your right knee. The hands are behind the head.
Perform a pelvic lift, trying to lift it 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. Lift your legs about 20 cm off the floor. Start doing cross swings with both feet. However, they must be straight.
Through each leg movement, take turns: first right on top, then left. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, doing 3 sets throughout the exercise. 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 to do one approach, do each exercise 8-10 times.
Keep in mind that the next day after exercise, the muscles will ache. Especially the sides and abdominal muscles will ache. This is the body's normal response. After a few days the pain disappeared. For this reason, it is impossible to stop training. You need to let your body get used to the stress.
Do not immediately try to do maximum exercise, this can affect your health. Start with a small load, gradually increasing it.
While exercising, you should feel a little tired. If you see too much energy in the muscles, stop exercising and relax.
The combination of exercise with proper nutrition provides the most effective results to combat excess weight. Also, don’t forget that you need to exercise regularly. By following all the recommendations and doing them consistently, you can tighten your stomach and sides quickly.