Are there terrible fat folds on the abdomen and waist? Favorite jeans are now buttoned with great difficulty? No problem! The main thing is not to panic. In the end, a set of simple waist, side and abdominal exercises for each day will help you - 20 minutes is enough to finish, your training level doesn't matter! All movements are elementary - no harder than the good old morning exercises. The complex is specially designed to get rid of creases in the waist and abdomen. This complex is perfect when combined with a calorie deficit!
Sit ups.
Squats are a key element of any training program. It works on almost the whole body, and not just the buttocks, as many are used to thinking. Stand straight without bending your lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on waist or shoulders. Squat without sudden movements parallel to the floor. At the same time the knees form a right angle and do not exceed the feet, the back remains straight. It is recommended to make 3 - 4 sets, each with 10 - 15 repetitions. Better with weight.
Bicycle.
Everyone knows how a classic bike is made. Many people have simply forgotten or underestimated it. In fact, this exercise is also very effective. Lie on the mat and start fancy pedals. The neck is not tight during movement. Exercise for 2 to 5 minutes without getting caught. The press should be on fire! For beginners, one approach is enough for the indicated 2 - 5 minutes. Advanced can use the exercise 2-3 times.
Spinning.
Lie on your back, arms behind your head, bent at the elbows, 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. Perform 15 repetitions for each path. Follow 2 - 4 sets.
Scissors.
Lie on the mat with your hands behind your head or along your torso. Lift your legs (at right angles to the floor) and start moving by crossing your legs from side to side, not too wide. The abdominal muscles should feel tense. We perform the exercise for about a minute, repeat 3-5 times. Beginners legs kept at right angles, advanced - 60, 30 or 10 degrees from the floor. The swing can be made both horizontally and vertically, the main thing is not to touch the floor.
Lifting legs with a load.
Lie on the mat with a light neck, arms under your head, pressing the lower back firmly to the floor. Place special weights on your feet or secure an object, such as a pillow or ball, between your lower limbs. Make 10 to 15 movements. The number of approaches is from 3 to 5. Progressive weights must have the maximum possible number of repetitions.
We also recommend standing on a board.
- Perform waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or an hour after meals. The complex is ideal for home.
- Prepare a comfortable rubber mat in advance for your height and equipment (scales, balls, dumbbells). Take a bottle of water.
- If you exercise at home, you don't need sportswear, but you should still be comfortable.
- When squatting, keep your back straight and firm. All other exercises are performed in a supine position - the lower back is pressed to the floor. The stomach should feel the load, not the back!
- Perform each exercise for the specified number of repetitions, ideally until the abs burn unbearably.
- Work without sudden movements, at a comfortable pace and range, breathe regularly.
- It is recommended to perform an elementary short stretch before and after.
- Be careful with yourself when doing exercises for the waist and sides at home, without a trainer. If you experience discomfort or pain, stop immediately!
And of course, don't forget to eat right! Properly chosen diet - 80 percent success.
I hope you enjoyed this article and found it useful. Don't put off improving yourself for tomorrow and take care of yourself today. With proper perseverance, you will see pleasing results only after a month. I wish you success and be beautiful.