It is the stomach that is the problem area for most people. First of all, fatty deposits begin to accumulate in this area, which spoil the whole appearance. You can solve this problem with the help of physical exercises. To remove the sides and excess fat from the waist, special gymnastics for the abdomen has been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can perform. In addition to removing unnecessary fat, these exercises train the abdominal and back muscles, strengthening them. The skin on the abdomen and sides tightens, the overall appearance improves.
Gymnastics for slimming the abdomen is an effective way to correct the figure in the waist area (remove the abdomen and sides). But it must be remembered that in order to achieve the desired result, you must practice constantly. Training should take place 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.
The complex includes all the main muscle groups of the press. 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, buttocks and thighs are also strengthened. It should be noted that for a more effective result, you need to switch to proper nutrition.
You don't need to go on a diet, but in order to lose weight, you need to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, primarily vegetables, fruits, dairy products. Also, when performing physical activity, you should drink the necessary amount of water (about two liters per day) to maintain the water balance in the body.
Training rules
In order to have a greater effect from gymnastics for slimming the abdomen, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more out of your workouts:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after it. Also, during the execution of a set of exercises it is not recommended to drink.
- If an exercise seems too difficult for you, don't try to do it at all costs. It is better to concentrate on the correct execution of the movements. Gradually, the muscles will receive the necessary load and you will achieve the desired result.
- It is better to do it on a special mat to prevent joint injuries.
- It is better to choose cotton clothes for training, as they allow the air to pass well without hindering its free circulation. Natural substances have a positive effect on the skin without irritating it.
- During training you need to breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without rushing.
- Before you start training, you need to warm up. This is necessary so that the muscles can warm up and prepare for the main exercises. By neglecting the warm-up, you risk getting stretched muscle tissue.
The warm-up consists of simple movements that everyone performed in childhood in physical education classes. These are rotations of the head and pelvis, swinging arms and legs, squats. Do them in sequence, starting to knead the neck, arms, waist and legs.
A very effective exercise for slimming the stomach and sides is twisting the waist hoop. By combining it with a set of exercises, you will get rid of body fat even faster.
You can also include running in place, jumping rope in the warm-up. Warming up should take 10 minutes. Then move on to performing the main exercises of the complex.
Exercises
Gymnastics for slimming the abdomen is designed in such a way that it trains the straight, 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.
Leg lift
This simple exercise helps to get rid of belly fat. Get down on the mat on your back. Place your arms along your body, palms facing down. Raise both legs so that they form a right angle with the body. Bring your legs back slowly, do not throw sharply to the floor.
The ascent should take place during inhalation, the descent - during exhalation. In the kneecaps, the legs cannot be folded. If you can't get your straight legs at the right point, do what you can, but they must be straight.
Planck exercise. Very effective for the press. Normalizes the abdomen and sides, which allows you to remove excess fat. Lie face down on the mat. Then lift your torso up by supporting yourself 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 the legs and place them close to the buttocks at a distance of about 30-40 cm. Grasp the ankles with the palms. Lift your pelvis up as far as you can.
Hold this position for a few seconds. Return the body slowly without lowering the lower back to the floor.
Lateral crunches
A very good exercise to remove the sides. The starting position is the same. Place your legs, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your torso up, touch your left elbow to your right knee cap.
Slowly return to starting position. Then touch your left knee with your right elbow.
Lifting the hull
Take a lying position. Bend your legs slightly and place them on your legs some distance from your buttocks. There should be 30-40 cm between the legs. Put your hands behind your head or hold them in front of you in a lock.
Raise the body so that it forms a right angle with the floor. Lower your torso back smoothly without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and lift them 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.
Do lifts of the upper body, but not with the whole back, but only up to the shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the floor. So you will get small movements with a small amplitude.
touches
This exercise is also effective for removing fat deposits on the sides. While in the same position (lying with your back on the mat), raise both legs until they form a right angle with the floor. Perform a torso lift while touching your right palm to your left ankle. Slowly return to starting position. Now do the same with the other hand.
Lifting the pelvis is difficult. These movements also allow you to remove the sides and folds of the abdomen. Lie on your back, bend your legs and place your feet close to your pelvis. Lift the left leg and place its foot on the right knee. The hands are behind the head.
Perform a pelvic lift, trying to lift it as high as possible. Then switch legs.
Exercise Scissors
While lying on your back on the mat, extend both your legs. Place your hands behind your head. Lift your legs off the floor about 20 cm. Start to make a cross swing with both legs. However, they must be right.
Through each movement of the leg, alternate: first the right one from above, then the left one. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, performing 3 sets throughout the workout. 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, doing each exercise 8-10 times.
Keep in mind that the next day after training, 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 goes away. For this reason, it is impossible to give up training. You have to let your body get used to the stress.
Do not immediately try to do the maximum exercise, this can adversely affect your health. Start with small loads, gradually increasing them.
You should feel slightly tired during the workout. If you notice muscle strain, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in the fight against extra pounds. Also remember to exercise regularly. By following all the recommendations and doing it consistently, you can quickly tighten your stomach and sides.