The stomach is a problem area for most people. First of all, fat deposits begin to accumulate in this area, spoiling the overall appearance. You can solve this problem with the help of physical exercises. To remove the sides and excess fat from the waist, special gymnastics for the stomach has been developed.
General recommendations
This gymnastics is a set of simple exercises that can be done by anyone who wants to lose weight. In addition to eliminating unnecessary fat, this exercise trains the abdominal and back muscles, strengthening them. The skin of the abdomen and sides is tightened, the overall appearance is improved.
Gymnastics for abdominal weight loss is an effective way to correct the figure in the waist area (remove the stomach and sides). But it should be remembered that to achieve the desired results, you need to practice continuously. Training should be carried out 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after the start of training.
This complex involves all major muscle groups of the press. It includes upper and lower, oblique, transverse muscles. This allows you to remove fat from the sides and waist. In addition, the muscles of the back, buttocks, and thighs are also strengthened. It should be noted that for more effective results, you need to switch to proper nutrition.
There is no need to diet, but to lose weight, it is necessary to exclude fatty foods from the menu. Emphasis should be placed on natural ingredients, especially vegetables, fruits, dairy products. In addition, when doing physical activity, you should drink the necessary amount of water (about two liters a day) to maintain the water balance in the body.
Training Rules
In order for gymnastics for abdominal weight loss to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more out of training:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after. Also, during the implementation of a set of exercises, it is not recommended to drink.
- If some exercises seem too difficult for you, do not try to do them at all costs. It is better to concentrate on the correct execution of the movement. Gradually, the muscles will receive the necessary load and you will achieve the desired result.
- It is better to do it on a special mat to avoid joint injuries.
- It is better to choose cotton clothing for training, because it passes air well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During exercise, you need to breathe properly. Breathing should be deep, measured. Exercise should be done smoothly, without haste.
- Before starting the exercise, you need to warm up. It is necessary for the muscles to warm up and prepare for the main exercise. By neglecting to warm up, you risk getting stretched muscle tissue.
Warming up consists of simple movements that everyone does in childhood in physical education classes. This is rotation of the head and pelvis, swinging arms and legs, squatting. Do it in sequence, start kneading the neck, arms, lower back and legs.
A very effective exercise for losing weight on the stomach and sides is twisting the hoop at the waist. Combining it with a set of exercises, you will get rid of body fat faster.
You can also include in the warm-up run, jump rope. Warming up should take 10 minutes. Then proceed to the implementation of the main exercises of the complex.
Exercise
Gymnastics for abdominal weight loss is designed in such a way to train the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the sides and cellulite from the waist area, and tighten the skin and make it elastic.
Lift the foot
This simple exercise helps to remove fat from the stomach. Get down on the mat behind you. Place your hands along the body, pointing your palms down. Raise both legs so that they form a right angle with the body. Return your legs slowly, do not throw sharply to the floor.
The increase should occur on inhalation, decrease - on exhalation. In the kneecap, the leg should not be bent. If you can't get your straight leg to the right point, do what you can, but it should be straight.
Planck exercise. Very effective for newspapers. It normalizes the stomach and sides, allowing you to remove excess fat. Lie face down on the mat. Then lift your body, resting on your toes and elbows. At the same time, make sure the body does not bend anywhere.
This is especially true for the pelvis. Pull your stomach in as much as possible. The body should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
Lift the pelvis
Lie on the mat with your back. Bend your legs and place them near your back at a distance of about 30-40 cm. Hold your ankles with your palms. Lift your pelvis as far as you can.
Hold this position for a few seconds. Return the body slowly, without dropping the lower back to the floor.
Crispy edges
An excellent exercise for removing the sides. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. Hands are behind the head. As you lift your body up, touch your left elbow to your right kneecap.
Slowly return to the starting position. Then with the right elbow touch the left knee.
Hull lifting
Take a supine position. Bend your legs slightly and place them on your feet slightly away from your back. There should be 30-40 cm between legs. Place 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 body back smoothly without falling to the floor.
Exercises for the upper part of the press. The starting position is the same. Bend your knees and lift until 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.
Do a lift of the upper body, but not using the entire back, but only up to the shoulder blades. At the same time, when performing the reverse movement, do not lower your head to the floor. Therefore, you will get a small movement with a small amplitude.
touch
This exercise is also effective in getting rid of fat deposits on the sides. While in the same position (lying with your back on the mat), lift both legs until they form a right angle with the floor. Do a squat while touching your right palm to your left ankle. Slowly return to the starting position. Now do the same with the other hand.
Lifting the pelvis is difficult. This movement also allows you to remove the sides and folds on the stomach. Lie on your back, bend your legs and place your feet near your pelvis. Lift your left leg and place it on your right knee. Hands are behind the head.
Do a pelvic lift, try to lift it as far as possible. Then switch legs.
Exercise Scissors
While lying on your back on the mat, stretch both legs. Place your hands behind your head. Lift your legs about 20 cm off the floor. Start doing a cross swing with both legs. However, they must be straight.
Through each leg movement, alternate: first right on top, then left. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, doing 3 sets throughout the exercise. Between sets, you need to rest for about 1-2 minutes, then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to do one approach, doing each exercise 8-10 times.
Keep in mind that the next day after training, the muscles will be sore. Especially the sides and abdominal muscles will hurt. This is a normal reaction of the body. After a few days the pain went away. For this reason, it is impossible to stop training. You have to let your body get used to the stress.
Do not immediately try to do maximum exercise, this can affect your health. Start with a small load, gradually increasing it.
During exercise, you should feel a little tired. If you notice too much energy in the muscles, stop doing the exercise and rest.
The combination of exercise with proper nutrition provides the most effective results in the fight against excess weight. Also, don't forget that you need to exercise regularly. By following all the recommendations and doing them continuously, you can tighten your stomach and sides quickly.