Do you have terrible belly and waist fat? Favorite jeans hard buttoned now? 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 is enough to complete, no matter the level of your training! All movements are elementary - no more difficult than good 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 reduction in calories!
squats.
Squats are a basic element in any workout program. Almost the whole body is worked, not just the buttocks, as many people think. Stand straight, without arching the lower back, feet shoulder-width apart, heel should be firmly pressed to the floor. Hands at waist or shoulders. Squat without sudden movements parallel to the floor. At the same time, knees form a right angle and do not go beyond legs, back remains straight. 3 - 4 sets, It is recommended to do 10 - 15 repetitions. better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people have simply forgotten about it or underestimated it. Actually this exercise is also very effective. Lie down on the mat and start pedaling imaginativelyDo. The neck is not tensed during the movement. Do this action for 2 to 5 minutes without descending. The press should be on fire! For beginners, one approach for the indicated 2 - 5 minutes is enough. Advanced can perform the exercise 2-3 times.
Rotate.
Lie on your back, hands behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the mat. 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 up with 2 - 4 sets.
scissors.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (right angles to the floor) and initiate the movement, crossing your legs from side to side, not too wide. Abdominal musclesTension should be felt. We exercise for about a minute, repeating 3-5 times. Beginners keep their feet at right angles, advanced ones can put their feet 60, 30 or 10 degrees off the floor. SwingsCan be done both horizontally and vertically, the main thing is not to touch the floor.
Lifting the legs with weights.
Lie on the mat with your neck relaxed, your arms under your head, your lower back pressed firmly to the floor. Place a special weight on your feet or an object like a pillow or ball between your lower limbsFasten to. Make 10 to 15 movements. The number of approaches is from 3 to 5. For advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend standing in a plank.
- Do waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before a meal or an hour after a meal. The complex is ideal for a home.
- Prepare in advance a comfortable rubberized mat for your height and equipment (weights, balls, dumbbells). Carry a water bottle.
- Sportswear is not needed if you exercise at home, but clothing should be comfortable anyway.
- Keep your back straight, strong as you squat. All other exercises are done lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not your back!
- Perform each exercise for the specified number of repetitions, ideally until the abs burn unbearably.
- Work without sudden movements, breathing regularly, at a comfortable pace and amplitude.
- A primary short stretch is recommended before and after.
- Doing waist and arm exercises at home without a coach Be attentive to yourself. If you feel 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. Don't put off self-improvement till tomorrow and take care of yourself today. With proper persistence, you will see eye-pleasing results in just a month. I wish you success and being beautiful.