Do you have terrible fat deposits on your stomach and waist? Your favorite jeans are now unbuttoned with great difficulty? No problem! The point is not to despair. After all, simple exercises for the waist, sides and abdomen for each day will help you - 20 minutes is enough to complete, the training level does not matter! All movements are original - no harder than the good old morning exercises. The set is specially designed to get rid of fractures in the waist and abdomen. This braid is ideal when combined with a calorie deficit!
Soccer.
Soccer is a fundamental part of any training program. Almost the whole body works and not just the butt as many people are used to thinking. Stand straight, without bending your lower back, feet shoulder-width apart, heels tightly to the floor. Hands at the waist or shoulders. Knead without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not go beyond the legs, the back stays straight. It is recommended to perform 3 - 4 sets, 10 - 15 repetitions each. Better with a plot.
Bicycles.
Everyone knows how a classic bike is made. Many 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 exercise. Perform the exercise for 2 to 5 minutes without releasing. The pressure is on! For beginners, one approach is enough for the specified 2 - 5 minutes. Those who are more advanced can do the exercise 2-3 times.
Rotation.
Lie on your back, arms behind your head, bent at the elbows, relax your neck. 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. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Lift your legs (right angle from 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 perform the exercise for about a minute, repeat 3 - 5 times. Beginners keep their feet at a right angle, advanced can keep their feet 60, 30 or 10 degrees off the floor. Swings can be made both horizontally and vertically, the main thing is not to touch the floor.
Lifting the legs with a load.
Lie back on the mat with your neck relaxed, your arms under your head, your lower back firmly against the floor. Place a special weight on your feet or pinch an object, such as a pillow or ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches ranges from 3 to 5. For the advanced, the weight should be as high as possible for this number of repetitions.
We also recommend standing in a beam.
- Do 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 a meal. The set is ideal for homes.
- Prepare a comfortable rubber mat in advance for your height and equipment (weight, balls, weights). Grab a bottle of water.
- If you train at home, there is no need for sportswear, but clothes should still be comfortable.
- When squatting, keep your back straight and strong. All other exercises are performed lying down - the lower back is pressed to the floor. The strain should be felt on the abdominal muscles, not the back!
- Do each exercise for a specified number of repetitions, preferably until the stomach burns are unbearable.
- Work without sudden movements, at a comfortable speed and amplitude, breathe regularly.
- Short stretching is recommended in primary and lower secondary schools.
- Doing exercises for the waist and sides at home, without a trainer, be attentive to yourself. If you experience discomfort or pain, stop immediately!
And of course, do not forget to eat right! A well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Do not postpone your own progress until tomorrow and take care of yourself today. With the right perseverance, you will see eye-pleasing results in just one month. I wish you success and be beautiful.