Do you have those terrible fat folds on your belly and waist? Favorite jeans now hard-buttoned? Does not matter! The main thing is not to panic. In any case, a simple set of exercises for the waist, sides and abs for every day will help you - 20 minutes is enough to complete, your level of training does not matter! All movements are basic - no more difficult than a good morning workout. This complex is specially designed to eliminate folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
squat.
Squats are a basic element in any exercise program. Almost the whole body works, and not just the buttocks, as many people usually think. Stand straight, without bending in the lower back, feet shoulder width apart, heels firmly pressed to the floor. Hands on the waist or on the shoulders. Squat without sudden movement parallel to the floor. At the same time, the knees form a right angle and do not extend beyond the legs, the back remains straight. It is recommended to do 3 - 4 sets, 10 - 15 repetitions each. Better with a load.
Bike.
Everyone knows how classic bikes are done. Many people have forgotten it or underestimated it. In fact, this exercise is also very effective. Lie down on the mat and start imaginary pedaling. The neck does not strain when moving. Do this movement for 2 to 5 minutes without letting go. The press must be excited! For beginners, one approach is enough for the indicated 2 - 5 minutes. Proficient can do the exercise 2-3 times.
Twist.
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 the left elbow to the right knee and vice versa, in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissor.
Lie on the mat with your hands behind your head or along your body. Lift your legs (right angles from the floor) and start the movement, crossing your legs from side to side, not too wide. Tension should be felt in the abdominal muscles. We do the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at right angles, advanced can keep their feet 60, 30 or 10 degrees off the floor. Swings can be done both horizontally and vertically, the main thing is not to touch the floor.
Lifting legs with weights.
Lie on the mat with your neck relaxed, arms under your head, lower back firmly pressed to the floor. Place special weights on your feet or clamp an object, such as a pillow or ball, between your lower limbs. Do 10 to 15 moves. The number of approaches is from 3 to 5. For advanced, the weight should be as much as possible for this number of repetitions.
We also recommend standing on the board.
- Perform waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before eating or one hour after eating. The complex is perfect for the house.
- Prepare in advance a rubber mat that is comfortable for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you're exercising at home, workout clothes aren't necessary, but they should still be comfortable.
- When doing squats, keep your back straight, strong. All other exercises are performed lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not the back!
- Perform each exercise for the specified number of repetitions, ideally until the stomach burns unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathing regularly.
- Basic short stretches are recommended before and after.
- Performing exercises for the waist and sides at home, without a trainer, pay attention to yourself. If you experience any discomfort or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent success.
I hope you enjoyed this article and found it useful. Don't put off improving yourself until tomorrow and take care of yourself today. With proper perseverance, in just a month you will see results that are pleasing to the eye. I wish you success and be beautiful.