Good afternoon dear friends! Tight abs and slim waist are every girl's dream. It is also important that men have "cubes" instead of hanging fat folds. Effective exercises to lose weight in the abdomen and hips can help with this.
We have prepared for you a fascinating informative article in which you will learn how to lose weight in the stomach and what exercises you need to do at home for it. In it we will try to answer all urgent questions and inspire you with personal sports records.
Home education secrets
Newbies to the world of fitness often don't realize that you can remove your belly by doing simple exercises at home or in the gym. The only thing that is required of you is the correct execution of the movements and systematicity. You have to work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not get a noticeable result. The first successes can be evaluated after 2-3 months of training.
The most effective exercises are divided into three categories: physical (with your own weight), breathing and strength (with weights). For rapid weight loss, men and women need to develop an individual complex that will be focused on physiological characteristics, fitness level, age, gender. Classes should bring positive emotions, so the athlete will have an incentive to keep training.
The foundation of the basics
The exercises performed while lying down or hanging allow you to maximize the load on the abdominal muscles and burn the fat deposited on the hips. Make sure you include simple exercises in your home workouts, such as:
- Plank. . . This is a static exercise that will tone your whole body. All the muscles of the lower and upper body are involved in the work. To do this, you need to take a lying position, then lean on your forearms. The belly is pulled in, the butt too. The body should create a straight line without sagging or sagging. You have to stand up as much as possible. Start with 30 seconds, gradually increasing the duration.
- Twisting. . . Good exercise for the abs. You should lie on the floor, hands behind your head, legs bent at the knees, feet flat on the floor. It is necessary to slowly raise the body and touch the right knee with the left elbow, then repeat the movement, now we will touch the left leg with the right elbow. It is necessary to perform it until a burning sensation appears in the muscles, preferably 3-4 sets of 20 repetitions.
- Lift the hanging leg. . . The best exercise for the upper and lower abdomen, but can be performed by people with sports experience. It is necessary to grab the crossbar with your hands and lift your straight legs so that they create 90 degrees with the body. For starters, you can practice lifting your bent legs. The optimal number of repetitions is 15 in three sets.
- Bicycle. . . We lie on the floor, put our hands behind our heads, raise our legs in the air and begin to rotate them, as if we were turning the pedals of an exercise bike. We repeat for 2-5 minutes.
- Regular and broken scissors. . . You need to lie down on an exercise mat, hands lie on the floor along the body of the body, raise the legs to a height of 20 cm from the horizontal surface and begin to swing to the sides, connecting or making overlaps, or flapping our feet l'against each other.
We breathe correctly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an auxiliary measure to the main training program, and the bodyflex and oxysize methods are also effective for women over the age of 50, for people with injuries and limitations in the performance of physical activity.
You can do the exercises anywhere, at work or at home. It will not be difficult to master the breathing exercises while sitting in a chair in the office. A lesson lasts no more than 15 minutes.
Bodyflex is a direction in which, due to special breathing, the body is saturated with oxygen, while it goes exactly to the places of fat accumulation. The oxidation of fat cells leads to their breakdown and elimination. It is best to do this in the morning on an empty stomach. It is necessary to take a deep breath, then inhale, then sharply exhale again and hold your breath for 10 seconds. Using this breathing, it is necessary to perform the vacuum exercise. While holding your breath, you need to draw in the stomach as much as possible, the muscles relax along with the inhalation. The exercise can be performed while lying down, sitting or standing.
Oxysize eliminates sudden exhalation. Here the respiratory system is completely different. The correct breathing technique is as follows: 1 deep breath + 3 small pre-breaths, then 1 slow deep exhalation + 3 pre-breaths. Exercise should be an hour after eating. With the help of such breathing, you can train the muscles of the abdominal wall, strengthen the abdominals, get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat is gone and there is a need to pump the muscles, force the muscles to respond to the load. To do this, you need to train with dumbbells and an expander. If you visit the gym, use simulators like a Smith machine, block loom, etc.
For a flat stomach, a combination of cardio and strength training is most effective. In addition to working with weights, do not forget to run, jump rope, twist the hula-hoop, you can join the pool.
Recommendations for improving class efficiency
Reviews and photos of those who have already achieved their goals and acquired a flat stomach confirm that everyone can change themselves, the important thing is to have a goal and not look for easy ways. Establish right away that you won't get a steel press in a week, you will have to work a lot.
You can increase the effectiveness of training if you know a few simple secrets and adhere to a number of recommendations:
- Create a personalized diet for yourself. You shouldn't exhaust yourself with strict food restrictions. It is enough to adhere to the principles of PP, exclude sweets, flour, smoked meats, alcohol and carbonated drinks from the diet. For drying, you need to consume protein foods.
- Walk more in the fresh air, start jogging in the morning, do exercises.
- Organize fasting days.
- Drink a lot of water. The daily fluid intake is 2 liters.
- Before starting your workout, do a warm-up, warm up your muscles and joints, and after completing the session, spend 15 minutes on stretching.
- Gradually increase the load. Start with the minimum number of sets and then build them up to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothes and sneakers.
- Practice slowly and at your own pace to avoid injury.
The exercises and tips above will help a girl or boy get her body back into shape, cut off the sides and turn her belly into elastic "cubes". Try us, we believe in each of you!