Getting the last few inches out of your belly is always the hardest part. But you really want a toned figure with no sides. The article contains the best exercises at home or in the gym. The main thing is to do them regularly!
1. Twist
This is the main exercise to get rid of the flanks and strengthen the muscular corset. Lie down on the floor, bend your legs, place your hands behind your head, and lift your body up to your knees. The main thing is not to strain the neck, because the press should work. Start with 15-20 times and gradually increase to 50.
2. Turning with a bicycle
These sit-ups are performed in the same way as a standard abdominal exercise. But the feet do not rest on the ground, they make a bicycle. Reach your right knee with your left elbow and vice versa. Repeat for 1-1. 5 minutes.
3. Turning towards raised legs
Lie down and raise your legs perpendicular to the floor. Lift your body toward them with your arms extended and reach for your toes. If it is too difficult, slightly bend your knees. Start with 10 reps and work your way up.
4. Seated crunches
Sit on the mat, lean your back back at an angle of about 45 degrees, and bend your knees. Stretch your arms out to the sides and alternately twist left and right, touching the ground with one palm behind your back. Make sure to keep your back and arms straight. Do the exercise 20 times.
5. Beetle
The exercise resembles a beetle rolling over on its back. Lie down on the floor, stretch your arms and legs, and keep them straight throughout the exercise. Raise your right leg and at the same time touch it with your left hand with a twist, and vice versa. Do at least 5-10 reps on each side.
6. Raising the legs
This is another basic abs exercise, but now in the opposite direction. Lie down on a mat and raise your legs about 45 degrees, then lower them without touching the ground. The legs must remain straight and the lower part of the back must not come off the mat. Repeat 15 times.
7. lateral curves
A very simple exercise that tightens the lateral muscles very well. Stand up straight with your feet shoulder-width apart, breathe in deeply and exhale slowly, lean to the left as much as possible. Serve yourself with your right hand and put your left on your belt. Make sure the body does not lean forward or backward, and so on 5-10 times for each side.
8. Superman
Lie on your stomach, stretch your arms and legs and at the same time raise them as high as possible. They need to stay upright. If it is too difficult, lift the left arm with the right leg alternately and vice versa. Do the exercise for 30 to 60 seconds.
9. Classic plank
The board not only strengthens the back, but also tightens the abdomen; you will feel your abs tighten. Alternate extended arms and elbows. Gradually take the time from 30 seconds to a minute or more. Make sure your pelvis or lower back does not sag when you do the exercise; the body must be uniform.
10. Sidebar
Lie on your side and lift your body onto your supporting arm, elbow, or palm. When you can hold the position for at least 30 seconds, add the swing with your free leg.
11. Jump rope
Jumping rope perfectly burns those extra pounds, even if there are very few left. If there is no jump rope or not enough space at home, jump on an imaginary one. The main thing is to keep your arm and leg movements in sync. Start with 30 seconds and work your way up to at least 2 minutes.
12. Hoop
Special twist rings at the waist help give it a wonderful shape. We recommend using special soft coated plastic hoops instead of old metal hoops. The first few times are enough for 30-40 seconds, because it can be unpleasant, but gradually increase the duration.
