Can you imagine the perfect toned body with a sagging belly? Of course, no. The abdomen is an area that must be worked daily, unlike other muscles. It is more convenient to master the set of exercises at home on the mat at the right time for you.
Motivation
Many with the formation of fat on the sides note a deterioration in health. The reason lies in obesity, it contributes to an increase in: blood pressure, insulin levels, glucose, cholesterol. Improper nutrition combined with a passive lifestyle lead to diabetes and heart disease. Metabolic disorders do not go unnoticed in women and men. A healthy person always has a toned belly, with a well-defined waist.
To benefit from exercises for the waist and abdomen, follow 2 recommendations on how to lose weight:
- Focus on the end result.
- Enjoy every workout.
exercise at home
Try to learn to feel the muscles in your abdomen and waist during a weight loss workout. Entering the weight loss mode, complicate the training - increase the number of exercises and approaches. If you want to have a flat stomach and a slim waist, follow the main rule of training: keep your stomach contracted during each exercise. Prepare a soft mat, comfortable clothes - let's start training at home.
Heating
The purpose of warming up is to prepare the muscles for the upcoming load and prevent the appearance of stretch marks. Be sure to start your weight loss workout with jumping jacks, stepping platform, dancing. They are necessary to maintain the function of the heart and other organs. Stretch your obliques:
- Bend your torso in different directions with your arms extended as low as possible. The column must be heated slowly.
- Fix the pelvis in one position, rotate the upper body in different directions.
- Rotate your pelvis and body without lifting your feet off the ground.
Cramp
Basic exercises for the waist and abdomen will strengthen the oblique muscles, forming a press line. Correctly perform 3 types of turns with repetitions of 20 times in 3 series:
- Straight: Lie on the mat with your knees bent, hands behind your head, and elbows apart. At a moderate pace, lift just your shoulder blades off the ground.
- Reverse: Lying on your back, lift your pelvis and lower body. To effectively target the bottom of the press, make the lifts as slow as possible.
- Diagonal - in a prone position, stretch alternately in different directions, tearing off the shoulder blades. Put your hands along the body, knees bent.
legs raised
The following exercises are intended to strengthen the muscles and work out the press.
- Lie on your back, with your palms extended along your body as close to the ground as possible. Raise your legs slowly. Beginners aiming to lose weight can bend their knees in this exercise if it is difficult to perform. It is more effective to keep them even, to increase the physical load on the muscles of the press, buttocks and thighs.
- Lie on your back on the mat, extend your arms to the sides. Begin the exercise by raising your legs at a 90-degree angle. Lower each leg in turn, without touching the ground, keep the other leg horizontal to the surface. As you lift your legs, try to touch the ground with your palms.
- Lying on your back, extend your arms to your sides. Raise your right leg at an even angle and keep your left leg horizontal, off the ground. Perform the crossover of the legs alternately.
side table
This exercise is basic for the sides, on the way to losing weight. The static movement forms the press, it has a general strengthening effect. You should start doing the plank to lose weight after 30 seconds. Remember: the longer you hold it, the faster you can enjoy a sporty tummy and no protruding sides. Complicated plank technique:
- Lying on the right side, lean to the right - the original hand, the hand should be directed along the axis with the shoulders.
- Bring your legs together, keeping them horizontal on the mat, toes pointing forward.
- Perform the exercise on the exhale: raise your left hand, do not bend your original arm, keep your body and pelvis in balance.
- Stay in the described position for the maximum time.
- After resting for a minute, do the exercise on the left side.
- If you find it difficult to raise your arms, keep them alternately bent at the elbows, a light version of the side plank.
slim waist exercises
Perform a weight loss exercise in the middle of a workout to eliminate tension in the muscles of the sides and the appearance of a beautiful posture. Stand up straight, put your hands on the back of your head. Perform alternating body side bends with maximum tension in the abdomen. For the second exercise, lie down on the floor, take your hands behind the top of your head. Perform the exercise while exhaling: pull the left leg towards you, help yourself with your hands.
pilates
A fairly complicated weight loss technique will help strengthen the muscles of the spine and sides at the same time. To do this, take a starting position lying on the floor, put your hands behind your head. The essence of the exercise is to stay for the maximum time, ripping the torso and legs straight off the floor. During the workout, breathe evenly, if you experience neck pain, stop doing the exercise.
Exercise "Empty"
Professional trainers include this exercise in a complete workout to eliminate the sides. Perform the exercise, having previously familiarized yourself with the execution technique.
Lie on the floor, stretch your back, put your arms along the body, legs bent at the knees. Breathe slowly for a few minutes. As you exhale, tighten your abdominal muscles: try to contract them with maximum effort. If you feel that your stomach is at the same level as your back, then you have mastered the technique correctly. Hold for 15 seconds, after a short break, do the second part of the exercise: after contracting the abdomen, try to sharply "push" it up. Start doing the exercise with 5 times, gradually increasing the number.
Post Workout Stretch
The following exercises will help relax and relieve tension in the muscles of the sides in a position that is convenient for each one.
- Lying on your stomach: with your arms outstretched, rest your palms on the floor, turn your fingers forward. Squeeze the gluteal muscles as much as possible, gently bend the body, head and stomach back.
- Lying on your back: prepare a pre-rolled towel, with a maximum thickness of 5 cm. Having taken the starting position, bring it under the lower back. The torso, legs and arms should be pressed against the ground. This type of stretch is suitable for people with weak abdominal muscles.
- Sitting: In the starting position, clasp your hands behind your head. Perform alternate inclines with a maximum delay in each direction. For a correct execution, fix your back, arms and legs.
- Standing: Place your feet shoulder-width apart. Bend your body and head back, fixing your hands on your hips - gently lower your hands down. Do not overdo it with the depth of the slope, as this can lead to a violation of the spine. To reduce the load on your spine, keep your glutes tight during the exercise.
mistakes in training
There are a large number of exercises to eliminate the sides. Some techniques, especially popular among women, often promise rapid weight loss and better fitness. Many diligently exercise, causing harm to health. Opt to stay out:
- Alternate tilts to the sides with dumbbells. Otherwise, you risk becoming the owner of a wide waist. This exercise should be done by men.
- Gynecologists do not recommend a hoop and a hula hoop for girls to lose weight.
- Twisting the body with a barbell from the bar is a questionable exercise for the sides, leading to spinal injuries. They are most often performed by bodybuilders, and not by girls on the way to slimming the waist.
- Avoiding cardio. Don't neglect the warm-up: start with a run.
stomach diet
Proper nutrition can save you from the layer of fat on the sides and normalize the digestion process. Eat small meals every 3 to 4 hours. Maintain water balance in the body: drink purified water without gas at least 2 liters a day. Speaking of proper digestion and weight loss, you need to stop drinking: alcohol, cigarettes, coffee. It is often not possible to make a chiseled figure by absorbing: fried, fatty and sweet foods.
Proper nutrition is primarily a balanced set of products, consisting of easily digestible proteins, fats and carbohydrates. What's left? If you exercise daily and want to have a healthy body, add fiber-rich foods to your diet: cereals, vegetables, fruits.
Cook lean meat and fish for a couple - trace elements are not destroyed in this way, and the benefits of such cooking are maximum for digestion.
How to eat?
We offer you to try the menu of simple dishes:
- Breakfast: diet biscuit + boiled egg
- Lunch: potato, broccoli and carrot soup; cut vegetables: cucumber, radish.
- Afternoon snack: fruit, at your discretion, but not more than 150 grams.
- Dinner: up to 100 grams of boiled or steamed beans, boiled fish - 150 grams.
Epilogue
The sagging sides don't look sexy at all. A desire to get rid of the hated layer of fat is not enough. We have collected 5 rules, without which you can not make the way to lose weight.
- Exercise regularly;
- Do each exercise 20 times in various approaches;
- Increase the number of approaches gradually;
- Train slowly, concentrating on muscle contraction;
- Follow the diet recommendations to lose belly fat weight.