Good evening friends! A tight waist and a slim waist is every girl’s dream. It’s also important for men to have "cubes" instead of hanging fat folds. Effective exercises to slim the abdomen and sides can help in this regard.
We have prepared for you an interesting informative article in which you will learn how to lose weight on 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 notes.
Home Training Secrets
Beginners in the fitness world often don’t realize that you can get rid of the stomach by doing moderate exercise at home or at the gym. The only thing you need is proper movement and systematic execution. You must work 2-4 times a week. Keep in mind that in 3, 5 or 10 days you will not achieve significant results. The first success 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 rapid weight loss, men and women need to develop individual complexes that will focus on physiological characteristics, level of physical fitness, age, gender. Classes should bring positive emotions, then athletes will have an incentive to continue training.
The basics
Exercises performed while lying down or hanging allow you to maximize the load on the abdominal muscles and burn the fat stored on the sides. Make sure you include simple exercises in your home workouts, such as:
- Board. . . This is a static exercise that will calm your whole body. All the lower and upper muscles are involved in the work. To do this, you need to take a lying position, then lean on the forearms. Stomach pulled in, buttocks too. The body must make a straight line without sagging or sagging. You should stand as far as possible. Start with 30 seconds, gradually increasing the duration.
- Turning. . . Good abs workout. You should lie on the floor, hands behind your head, legs bent at the knees, feet leaning on the floor. Need 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. You need to do it until a burning sensation in the muscles appears, preferably 3-4 sets of 20 repetitions.
- Hanging legs raised. . . Best exercises for the upper and lower abdomen, but can be mastered by people with athletic experience. You need to grip the crossbar with your hands and raise the legs straight until they form 90 degrees with the body. For starters, you can practice by pulling the bent leg. The optimal number of repetitions is 15 in three sets.
- Bicycles. . . We lay on the floor, put our hands behind our heads, lifted our legs into the air and started to spin them, as if we were turning the pedals of an exercise bike. We repeat for 2-5 minutes.
- Ordinary and broken scissors. . . You have to lie on a gymnastic mat, hands are lying on the floor along the body, we lift the legs to a height of 20 cm from the horizontal surface, and we start swinging to the side, connecting, or we make an overlap, or we hit each other.
We breathe properly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as aids for major training programs, and the bodyflex and oxysize methods are also effective for women after age 50, for people with injuries and limitations in performing physical activities.
You can do the exercises anywhere, at work or at home. It will not be difficult to master breathing exercises while sitting in a chair in the office. One lesson lasts no more than 15 minutes.
Bodyflex is the direction in which, due to special breathing, the body is saturated with oxygen, while heading right to the places of fat accumulation. Oxidation of fat cells leads to their breakdown and elimination. It is best to do it in the morning on an empty stomach. You need to take a deep breath, then inhale, then exhale again sharply and hold your breath for 10 seconds. By using this breathing, it is necessary to do vacuum exercises. While holding your breath, you need to pull your abdomen in as much as possible, the muscles relaxing along with the inhalation. Exercises can be done while lying down, sitting, or standing.
Oxidizing eliminates sudden respiration. Here the respiratory system is completely different. The correct breathing technique is as follows-1 deep-deep breath + 3 small pre-breaths, then 1 slow deep breath + 3 pre-breaths. Exercise should be one hour after a meal. With the help of such breathing, you can move the muscles of the abdominal wall, strengthen the abdomen, get rid of fat.
Complete the task
Need to do exercises with weights when excess fat is lost, and there is a need to pump the muscles, forcing the muscles to respond to the load. To do this, you need to work out with dumbbells and an expander. If you visit a gym, then use simulators such as Smith machines, block frames, etc.
For a flat stomach, a combination of cardio and strength training is most effective. In addition to working hard, do not forget to run, jump rope, twist the hula-hoop, you can sign up for the pool.
Suggestions for improving classroom efficiency
Reviews and photos of those who have achieved goals and flat stomachs confirm that everyone can change themselves, the main thing is to have goals and not find easy ways. Prepare yourself immediately that you will not get an iron machine in a week, you have to work a lot.
You can increase the effectiveness of training if you know a few simple secrets and follow a few recommendations:
- Create a personalized diet for yourself. You can’t spend yourself with strict food restrictions. Enough to adhere to the principles of PP, excluding sweets, flour, smoked meats, alcohol and carbonated beverages from the diet. For drying, you must take protein foods.
- Walk more in the fresh air, start jogging in the morning, do exercise.
- Arrange yourself fasting days.
- Drink a lot of water. Daily fluid intake is 2 liters.
- Before starting the workout, do a warm -up, warm up your muscles and joints, and after the session is over, spend 15 minutes stretching.
- Gradually increase the load. Start with the minimum number of sets, and then develop to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothing and sports shoes.
- Exercise slowly and at your own pace to avoid injury.
The exercises and tips above will help a girl or guy to shape her body, get rid of the sides and turn the belly into an elastic "cube". Look, we believe in you all!