Do you have terrible fatty folds on your stomach and waist? Favorite jeans are now buttoned 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 each day will help - 20 minutes is enough to complete, the level of your workout 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 folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a staple of any training program. Almost the whole body works, and not just the buttocks, as many are used to thinking. Stand straight, without bending your lower back, feet shoulder-width apart, heels resting firmly on the floor. Hands on the waist or on the shoulders. Squat down without abrupt movements parallel to 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 to 4 sets of 10 to 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how a classic bicycle is made. Many people have simply forgotten or underestimated it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginatively. The neck is not strained during the movement. Perform the movement for 2 to 5 minutes without coming off. The press should be on fire! For beginners, one approach is sufficient for the 2 to 5 minutes indicated. Advanced can do the exercise 2-3 times.
Torsion.
Lie on your back, arms behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the mat. Now we alternately stretch our left elbow towards the right knee and vice versa, in the opposite direction. Do 15 repetitions for each knee. Follow 2 to 4 sets.
Scissors.
Lie down on a mat with your arms behind your head or along your torso. Raise your legs (at a right angle to the floor) and start the movement crossing your legs from side to side, not too wide. The 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 a right angle, advanced can keep their feet 60, 30 or 10 degrees from the ground. Swings can be done both horizontally and vertically, the main thing is not to touch the ground.
Lift the legs with a load.
Lie down on the mat with your neck relaxed, your arms under your head, your lower back pressed firmly against the floor. Put special weights on your legs or squeeze an object, such as a pillow or a ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches is 3 to 5. For the advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend that you stand on a board.
- 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 rubber mat suitable for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you are exercising at home, sports clothing is not required, but the clothing should be comfortable anyway.
- When performing a squat, keep your back straight, strong. All other exercises are performed while lying down - the lower back is pressed against 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 your abs is burning unbearably.
- Work without sudden movements, at a comfortable pace and range, breathe regularly.
- A little basic stretching is recommended before and after.
- Do waist and side exercises at home without a coach, be mindful of yourself. If you feel any discomfort or pain, stop immediately!
And of course, don't forget to eat well! A well-chosen diet - 80 percent success.
Hope you enjoyed this article and found it useful. Don't put off self-improvement until tomorrow and take care of yourself today. With good persistence, in just a month you will see pleasing results for the eyes. I wish you success and be beautiful.