It is the stomach that is the problem area for most people. First of all, fat deposits begin to accumulate in this area, spoiling the whole appearance. You can solve this problem with the help of physical exercises. To remove hips and excess fat from the waist, special gymnastics for the abdomen have been developed.
General recommendations
This gymnastics is a set of simple exercises that anyone who wants to lose weight can perform. In addition to eliminating unnecessary fat, these exercises train the abdominal and back muscles, strengthening them. The skin on the abdomen and sides is tightened, the overall appearance improves.
Abdominal weight loss gymnastics is an effective way to correct the figure in the waist area (remove the stomach and hips). But it must be remembered that in order to achieve the desired result, you need to practice constantly. Training should be done 3-4 times a week for at least 40 minutes. So you can see the first results 3-4 weeks after starting training.
The complex involves all the major muscle groups of the press. Includes upper and lower, oblique, transverse muscles. This allows you to remove fat from the hips and waist. In addition to them, the muscles of the back, buttocks and thighs are also strengthened. It should be noted that for a more effective result it is necessary to switch to proper nutrition.
It is not necessary to go on a diet, but in order to lose weight, it is necessary to exclude fatty foods from the menu. The emphasis should be on natural ingredients, mainly vegetables, fruits, dairy products. Also, during physical activity, you should drink the required amount of water (about two liters per day) to maintain water balance in the body.
Training rules
In order for gymnastics for weight loss of the abdomen to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more benefits from training:
- You should stop eating about 1. 5-2 hours before your workout and about 30 minutes after. Also, while performing a set of exercises, it is not recommended to drink.
- If some exercise seems too difficult for you, don't force yourself to do it at all costs. It is best to focus on the correct execution of the movements. Gradually, the muscles will receive the necessary load and you will achieve the desired result.
- This is best done on a special mat to prevent joint injuries.
- It is better to choose cotton clothes for training, as they pass air well without interfering with its free movement. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you must breathe correctly. Breathing should be deep, measured. Exercises should be performed smoothly, without haste.
- Before starting a workout, you need to warm up. It is necessary for the muscles to warm up and prepare for the main exercises. By neglecting to warm up, you risk stretching muscle tissue.
Warm-up consists of simple movements that everyone performed in childhood in physical education lessons. These are rotations of the head and pelvis, swinging arms and legs, squats. Do them sequentially, starting to knead the neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and sides is the waist hoop twist. By combining it with a set of exercises, you will get rid of body fat even faster.
You can also include running in place, jumping rope in the warm-up. The warm-up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercises
Abdominal weight loss gymnastics is designed in such a way as to train the rectus, transverse and oblique abdominis muscles. Thanks to this, you can quickly remove hips and cellulite from the waist area, tighten the skin and make it elastic.
Leg lift
This simple exercise helps to remove fat from the abdomen. Lie down on the mat on your back. Place your hands along the body, point your palms down. Raise both legs so that they form a right angle with the body. Slowly bring your legs back, do not throw them abruptly on the floor.
The rise should occur on inhalation, the lowering - on exhalation. In kneecaps, the legs cannot be bent. If you can't get your legs straight enough, do what you can, but they should be straight.
Planck exercise. Very effective for printing. Normalizes the stomach and hips, allowing you to remove excess fat. Lie face down on the carpet. Then lift your torso up, leaning on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true for the pelvis. Contract your stomach as much as possible. Your torso should be parallel to the floor. Stay in this position for about a minute (or as long as possible).
Pelvic lift
Lie down on the carpet with your back. Bend your legs and place them close to your buttocks at a distance of about 30-40 cm. Grab your ankles with the palms of your hands. Raise your pelvis as much as possible.
Hold this position for a few seconds. Bring your body back slowly, without dropping your lower back to the floor.
Side crunches
A great exercise to remove the sides. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your torso, touch your left elbow to your right kneecap.
Slowly return to the starting position. Then with the right elbow touch the left knee.
Hull lift
Take a supine position. Bend your legs slightly and stand them some distance from your buttocks. There should be 30-40 cm between the feet. Put your hands behind your head or hold them in front of you in a lock.
Raise your body so that it forms a right angle with the floor. Lower your torso gently without falling to the floor.
Exercise for the upper press. The starting position is the same. Bend your knees and lift them so your shins are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Perform upper body lifts, but not using your entire back, just up to your shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the floor. Thus, you will get small movements with a small amplitude.
tap
This exercise is also effective in eliminating fat deposits on the hips. Still in the same position (lying with your back on the mat), raise both legs until they form a right angle with the floor. Perform a torso lift by touching the palm of your right hand to your left ankle. Slowly return to the starting position. Now do the same with the other hand.
Pelvic lift is difficult. These movements also allow you to remove the sides and folds on the abdomen. Lying on your back, bend your legs and place your feet close to your pelvis. He lifts his left leg and places his foot on his right knee. The hands are behind the head.
Perform a pelvic lift, trying to lift it as much as possible. Then switch legs.
Exercise scissors
While lying on your back on the mat, extend both legs. Put your hands behind your head. Raise your legs about 20 cm off the floor and start doing cross swings with both legs. However, they must be straight.
Through each movement of the leg, alternate: first the right up, then the left. Finally, slowly lower your legs to the floor.
All exercises should be performed 10-15 times, performing 3 sets during training. Between sets, you need to rest for about 1-2 minutes, and then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to approach, doing each exercise 8-10 times.
Keep in mind that the day after your workout, your muscles will ache. Especially the hips and abdominal muscles will ache. This is a normal reaction of the body. After a few days the pain disappears. Because of this, it is impossible to quit training. You have to let your body get used to the stress.
Do not try to do maximum exercise right away, this can adversely affect your health. Start with small loads, gradually increasing them.
You should feel a little tired during your workout. If you notice excessive strain on your muscles, stop exercising and rest.
The combination of exercise with proper nutrition gives the most effective result in fighting extra pounds. Also, don't forget that you need to exercise regularly. By following all the recommendations and doing it consistently, you can quickly tighten your stomach and sides.