Do you have awful fat folds on your stomach and waist? Favorite jeans are now buttoned with great difficulty? No problem! The most important thing is not to panic. After all, a set of simple exercises for the waist, sides and abdomen for each 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 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 of any training program. Almost the entire body functions, and not just the buttocks, as many are used to thinking. Stand straight without bending at the lower back, feet shoulder-width apart, heels pressed firmly against the floor. Hands at the waist or on the 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 feet, the back remains straight. It is recommended to perform 3 - 4 sets, 10 - 15 repetitions each. Better with weights.
Bike.
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 down on the mat and start pedaling imaginatively. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without getting off. The press must be on fire! For beginners, an approach is enough in the specified 2-5 minutes. Advanced can perform the exercise 2-3 times.
Turning.
Lie on your back, arms behind your head, bent at the elbows, relaxed at the neck. 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. Lift your legs (right angle from the floor) and start the movement, crossing your legs from side to side, not too wide. Tension must be felt in the abdominal muscles. We perform the exercise for approx. one minute, repeat 3-5 times. Beginners keep their feet perpendicular, advanced can keep their feet 60, 30 or 10 degrees off the floor. Swings can be made both horizontally and vertically, the most important thing is not to touch the floor.
Lift your legs with a load.
Lie back 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 legs. Perform 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 meals or one hour after meals. The complex is ideal for a home.
- Prepare in advance a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you train at home, sportswear is not required, but clothing should be comfortable anyway.
- Keep your back straight, strong when performing a squat. All other exercises are performed lying down - the lower back is pressed against the floor. The load must be felt by the abdominal muscles, not your back!
- Perform each exercise in the specified number of repetitions, ideally until the abdominal muscles burn unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An elementary short stretch is recommended before and after.
- To do exercises for the waist and sides at home without a trainer, pay attention to yourself. If you experience discomfort or pain, stop immediately!
And of course, do not forget to eat right! A well-chosen diet - 80 percent of the success.
I hope you enjoyed this article and found it useful. Do not postpone self-improvement until tomorrow and take care of yourself today. With proper endurance, you will see eye-catching results in just one month. I wish you success and be beautiful.