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 the hips and excess fat from the waist, a special gymnastics for the abdomen has 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 of the abdomen and sides is tightened, the general appearance improves.
Gymnastics for weight loss of the abdomen is an effective way to correct the figure in the waist area (remove the stomach and sides). But it should be remembered that in order to achieve the desired result, you need to constantly practice. 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 the workout.
The complex involves all major muscle groups of the press. It includes the 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. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. Also, during physical activity, you should drink the necessary 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, it is necessary to pay attention to some nuances. They will help you avoid muscle injuries and get more benefits from training:
It is important to know!
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after. Also, when performing a set of exercises, it is not recommended to drink.
- If any of the exercises seem too difficult for you, don't force yourself to do it at all costs. It is better to focus on the correct execution of the movements. Gradually, the muscles will receive the necessary load and you will achieve the desired result.
- It is best to do this on a special mat to prevent joint injuries.
- It is better to choose cotton clothes for training, as it allows the air to pass well without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- During training, you need to breathe properly. Breathing should be deep, measured. Exercises should be performed smoothly, without haste.
- Before starting a workout, you need to do a warm-up. It is necessary for the muscles to warm up and prepare for the main exercises. By neglecting the warm-up, you risk stretching your muscles.
The warm-up consists of simple movements that everyone performed in childhood during physical education classes. These are rotations of the head and pelvis, swinging arms and legs, squats. Do them in sequence, starting to knead the neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and hips is the twist of the circle at the waist. Combining it with a series of exercises, you will get rid of body fat even faster.
You can also include in the warm-up running on the spot, jumping rope. The warm-up should last 10 minutes. Then proceed to the realization of the main exercises of the complex.
Exercises
Gymnastics for weight loss of the abdomen is designed in such a way as to train the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove the hips and cellulite from the waist area, tighten the skin and make it supple.
Raises the legs
This simple exercise helps remove fat from the abdomen. Lie down on the mat on your back. Put your hands along the body, point your palms down. Raise both legs so that they form a right angle to your body. Pull your legs back slowly, don't throw abruptly to the floor.
The rise should occur when inhaling, the lowering - when exhaling. In the kneecaps, the legs cannot be bent. If you can't get your legs straight to the right point, do what you can, but they should be straight.
table exercise
Very effective for printing. Normalizes the stomach and hips, allowing you to remove excess fat. Lie face down on the mat. Then lift your torso, resting on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true of the pelvis. Pull your stomach in as much as possible. The torso should be parallel to the floor. Stay in this position for about a minute (or as long as possible).
Pelvic lift
Lie on the mat with your back. Bend your legs and place them close to your buttocks at a distance of about 30-40cm. Grab your ankles with your palms. Raise your pelvis as far as possible.
Hold this position for a few seconds. Return your body slowly, without letting your lower back fall to the ground.
Side crunchies
A great exercise for removing 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 with your right kneecap.
Slowly return to the starting position. Then with the right elbow touches the left knee.
Hull lifting
Take a supine position. Bend your legs slightly and stand them at 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.
Lift your body so that it forms a right angle to the floor. Lower your torso gently without falling to the ground.
Exercise for the top of the press. The starting position is the same. Bend your knees and lift them so that 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 upper body lifts, but not using the whole back, only up to the 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.
touches
This exercise is also effective for eliminating fat deposits on the hips. While in the same position (lying with your back on the mat), lift both legs up to form a right angle to the floor. Perform a torso lift as you touch 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 stomach. Lying on your back, bend your legs and place your feet near your pelvis. Raise your left leg and place your foot on your right knee. The hands are behind the head.
Do a pelvic lift, trying to raise 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 20cm 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 done 10-15 times, doing 3 sets during training. 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 make an 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 hurt. This is a normal reaction of the body. After a few days the pain disappears. For this reason, it is impossible to stop exercising. You have to let your body get used to the stress.
Do not try to get maximum exercise right away, this can negatively affect your health. Start with small loads, gradually increasing them.
You should feel a little tired while exercising. If you notice excessive strain on the muscles, stop doing the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result for fighting extra pounds. Also, don't forget that you need to train regularly. By following all the recommendations and doing it constantly, you can quickly tighten the stomach and hips.