Do you have horrible bumps on belly and waist fat? Favorite jeans now buttoned with a lot of difficulty? No problem! The main thing is not to panic. After all, a series of simple exercises for the waist, sides and abdomen every day will help you - 20 minutes is enough to complete, the level of your training does not matter! All movements are elementary - no harder than good morning exercises. The complex is specially created to get rid of sheep in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a fundamental element in any exercise program. Almost the whole body works, and not just the buttocks, as many are accustomed to thinking. Stand up straight, without leaning on your lower back, feet shoulder-width apart, heels pressed firmly to the floor. Hands on waist or shoulders. Squat without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not go beyond the legs, the back remains straight. It is recommended to perform 3-4 sets, 10 - 15 repetitions each. Better with weights.
Bicycle
Everyone knows how to make a classic bike. Many people have simply forgotten it or underestimated it. In fact, this exercise is also very effective. Lie on the mattress and start pedaling imaginary. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without leaving. The press must burn! For beginners, one approach is enough for 2 - 5 minutes shown. Advanced can do the exercise 2-3 times.
Twisting.
Lie on your back, arms behind your head, bent at the elbows, neck relaxed. Bend your knees and place your feet on the mattress. Now we alternately extend our left elbow to the right knee and vice versa, in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 groups.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Lift the legs (right angle from the floor) and start the movement, crossing the legs from side to side, not too wide. Tension should be felt in the abdominal muscles. We perform the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at right angles, advanced ones can keep their feet 60, 30 or 10 degrees away from the floor. The oscillations can be made both horizontally and vertically, the main thing is not to touch the floor.
Raising the legs with a load.
Lie back on the mattress with your neck relaxed, arms down your head, lower back firmly pressed to the floor. Place special weights on your feet or grip an object, such as a pillow or ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches is from 3 to 5. For the advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend that you stay on a blackboard.
- Do the waist 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 in advance a comfortable tarpaulin for your height and equipment (weights, balls, dumbbells). Grab a bottle of water.
- If you exercise at home, sportswear is not required, but clothes should still be comfortable.
- When performing a squat, keep your back straight, firm. All other exercises are performed lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not by your back!
- Do each exercise for the specified number of repetitions, ideally until the abs burn unbearably.
- Work without sudden movements, with a comfortable rhythm and amplitude, breathe regularly.
- A short elementary stretch before and after is recommended.
- Doing exercises for the waist and sides at home, without a trainer, be mindful of yourself. If you experience discomfort or pain, stop immediately!
And of course, do not forget to eat well! A well-chosen diet - 80 percent success.
I 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, in just one month you will see pleasing results for the eyes. I wish you success and be beautiful.