Do you have terrible fat folds on your belly and waist? Favorite jeans are now buttoned up with great difficulty? No problem! The main thing is not to panic. After all, a set of simple exercises for the waist, sides and abdomen for every day will help you - 20 minutes are enough to complete, the level of your training does not matter! All movements are elementary - no more difficult than the good old morning exercises. The complex is specially designed to get rid of the folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a basic element in any workout program. Almost the whole body works, and not just the buttocks, as many are used to thinking. Stand straight, without bending in the lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on the waist or on the shoulders. Squat without sudden movements to parallel with the floor. At the same time, the knees form a right angle and do not go beyond the feet, the back remains straight. It is recommended to perform 3 - 4 sets, 10 - 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how a classic bike is done. Many people simply forgot about it or underestimate it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginary. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without coming off. The press should be on fire! For beginners, one approach is enough for the indicated 2 - 5 minutes. 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 mat. Now we alternately stretch our left elbow to the right knee and vice versa, in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (right angle from the floor) and begin the movement, crossing your legs from side to side, not too wide. Tension should be felt in the abdominal muscles. We carry out 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 off the floor. Swings can be done both horizontally and vertically, the main thing is not to touch the floor.
Raising the legs with a load.
Lie back on the mat with your neck relaxed, your arms under your head, your lower back firmly pressed to the floor. Put special weights on your legs or clamp an object, such as a pillow or a 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 standing in a plank.
- Do the waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one 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 exercise at home, sportswear is not required, but clothes should be comfortable anyway.
- When performing a squat, keep your back straight, strong. 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 your back!
- Do each exercise for the specified number of repetitions, ideally until the abs burns unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An elementary short stretch is recommended before and after.
- Doing exercises for the waist and sides at home, without a coach, be attentive to yourself. If you experience discomfort or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Do not put off self-improvement until tomorrow and take care of yourself today. With proper perseverance, in just a month you will see eye-pleasing results. I wish you success and be beautiful.