Are there terrible fat wrinkles on your belly and waist? Your favorite jeans are now hard to button? No problem! The point is not to panic. After all, a simple exercise on the waist, sides and abdomen helps every day - 20 minutes is enough to complete, the level of training doesn’t matter! Every move is elementary - no harder than the good old morning exercises. The complex is specifically designed to get rid of the folds of the waist and abdomen. This complex is ideal when combined with a lack of calories!
Squat.
Squatting is an essential part of any workout program. Almost the whole body works, and not just the buttocks, as many people tend to think. Stand up straight, do not bend the lower back, legs shoulder-width apart, heels pressed tightly to the floor. Hands on waist or shoulders. Squat parallel to the floor without sudden movements. At the same time, the knees are at right angles and do not extend beyond the legs, the back remains straight. It is recommended to perform 3-4 series, 10-15 repetitions. With better weights.
Bicycle.
Everyone knows how to make a classic bike. Many simply forgot about it or underestimated it. In fact, this practice is also very effective. Lie down on the mat and start pedaling imaginatively. The neck was not tense while moving. Exercise for 2-5 minutes without detaching. The press must burn! For beginners, one approach is sufficient for the given 2 to 5 minutes. You can do the exercise 2-3 times advanced.
Twisting.
Lie on your back, your arms behind your head, bent at your elbows, your neck relaxed. Bend your knees and place your feet on the mat. We now alternately stretch the left elbow to the right knee and vice versa, in the opposite direction. Do 15 reps per knee. Follow 2 - 4 sets.
Scissors.
Lie on a rug with your arms behind your head or along your torso. Lift your legs (at right angles to the floor) and start moving, crossing your legs from side to side, not too wide. There is a need to feel tension in the abdominal muscles. Do the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at right angles, advanced ones keep their feet 60, 30 or 10 degrees off the floor. Swings can be done both horizontally and vertically, the point is not to touch the floor.
Lifting the legs with a load.
Lean back on the mat with your neck relaxed and your arms under your head, your lower back firmly pressed to the floor. Place special weights on your legs or squeeze objects such as a pillow or ball between your lower limbs. Make 10-15 movements. The number of approaches is between 3 and 5. For advanced users, the weight should be as large as possible for this number of repetitions.
We also recommend that you stand on a board.
- Exercise your waist and side exercises in a well-ventilated place, 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 in advance a comfortable rubberized mat for your height and equipment (weights, balls, dumbbells). Grab a bottle of water.
- If you train at home, you don’t need sportswear, but the outfit should definitely be comfortable.
- Keep your back straight and strong while performing the squat. All other exercises are performed lying down - the lower back is pressed to the floor. The load is felt by the abdominal muscles, not your back!
- Perform each exercise with the specified number of repetitions, ideally until the abdominal muscle burns unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An elementary and short section is recommended before and after.
- Doing waist and side exercises at home, without a trainer, be mindful of yourself. If you experience discomfort or pain, stop immediately!
And of course, don’t forget to eat well! A well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Don’t put off self-improvement until tomorrow and take care of yourself today. With the right endurance, you can achieve eye-catching results in just one month. I wish you success and be beautiful.