Do you have terrible fat folds in the abdomen and waist? Favorite jeans are now tied with great difficulty? No problem! The main thing is not to panic. After all, a set of simple exercises for the waist, sides and abdomen for each day will help you - 20 minutes is enough to complete, the level of your training does not matter! All movements are basic - no harder than the good old morning exercises. The complex is specially designed to release wrinkles in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Knee bends.
Squats are a basic element of any workout program. Almost the whole body functions, and not just the buttocks, so much they are used to thinking. Stand straight, without bending at the 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 extend beyond the feet, the back remains straight. It is recommended to perform 3 - 4 sets, 10 - 15 repetitions. Better with weights.
Velo.
Everyone knows how to make a classic bike. Many people have simply forgotten or underestimated it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginatively. The neck is not tense during the movement. Perform the movement for 2 to 5 minutes without slowing down. The press should be on fire! For beginners, one approach is sufficient for those indicated 2 - 5 minutes. Advanced can do the exercise 2-3 times.
Twist.
Lie on your back, arms behind your head, bend at the elbows, neck relaxed. Bend your knees and place your feet on the mat. Now we alternately stretch our left elbow to the right knee and vice versa, on the contrary. Do 15 repetitions for each knee. Follow 2 - 4 sentences.
Shear.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (right angle of the floor) and start the movement, crossing your legs from side to side, not too wide. Tension should be felt in the abdominal muscles. We do the exercise for about a minute, repeat 3 - 5 times. Beginners keep their feet at right angles, advanced can keep their feet 60, 30 or 10 degrees off the ground. Swings can be made horizontally and vertically, the main thing is not to touch the floor.
Raise the legs with a load.
Lie back on the mat with your neck relaxed, your arms under your head, your lower back firmly pressed to the floor. Put special weights on your legs or clamp an object, such as a pillow or a ball, between your lower limbs. Perform 10 to 15 movements. The number of repetitions is from 3 to 5. For advanced weights, the maximum weight should be possible for this number of repetitions.
We also recommend standing in a plank.
- Do waist and side exercises in a well-ventilated room, preferably in the morning, but not immediately after coffee. Exercise before meals or one hour after meals. The complex is ideal for a home.
- Prepare in advance a comfortable rubberized mat for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- When training at home, sportswear is not required, but clothing should be comfortable anyway.
- When performing a squat, keep your back straight, strong. All other exercises are performed while the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not your back!
- Perform each exercise for the specified number of repetitions, ideally until the abs burn indefinitely.
- Work without sudden movements, at a leisurely pace and amplitude, breathing regularly.
- An elementary short stretch is recommended before and after.
- Do exercises for the waist and sides at home, without a coach, pay attention to yourself. If you experience numbness or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent success.
I hope you enjoyed this article and found it useful. Do not do self-improvement until tomorrow and take care of yourself today. With proper endurance, in just one month you will see remarkable results. I wish you success and be beautiful.