Do you have terrible fat folds on your belly and waist? Favorite jeans are now buttoned 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 - 20 minutes is enough to complete, the level of your training does not matter! All movements are elementary - no more difficult than the good old exercises. The band is specially designed to get rid of the folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Occupations.
Squats are a key element in any training program. Almost the whole body works, and not just the buttocks, as many are accustomed to thinking. Stand up straight, without bending at the lower back, feet shoulder width apart, heels pressed firmly to the floor. Hands on the waist or shoulders. Squatting without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not exceed the legs, the back remains straight. It is recommended to perform 3-4 sets, 10 - 15 repetitions each. Better with weights.
Bike.
Everyone knows how to make a classic bike. Many people have forgotten or underestimated it. In fact, this exercise is also very effective. Lie down on the carpet and start fantasizing. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without leaving. The guy has to burn! For beginners, one approach is enough for the mentioned 2-5 minutes. Advanced can do the exercise 2-3 times.
Twist.
Lie on your back, arms behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the mat. Now we alternately stretch our left elbow on 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 hands behind your head or along your torso. Lift your legs (right angle from the floor) and start moving, crossing your legs from side to side, not too wide. The tension must be felt in the abdominal muscles. Do the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at a right angle, advanced ones can keep their feet 60, 30 or 10 degrees off the floor. Swings can be made horizontally and vertically, the main thing is not to touch the floor.
Lifting the legs with a load.
Lie on your back on the mat with your neck relaxed, your hands under your head, your lower back firmly pressed to the floor. Put special weights on your legs or attach an object, such as a pillow or a ball, between your lower limbs. Perform 10 to 15 moves. The number of approaches is from 3 to 5. For the advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend standing on a board.
- Do waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one hour after meals. The complex is ideal for a home.
- Prepare a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Grab a bottle of water.
- If you exercise at home, sportswear is not required, but the clothes should be comfortable anyway.
- When performing squats, keep your back straight, strong. All other exercises are performed lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles and not by your back!
- Do each exercise for the specified number of repetitions, ideally until the abs burn unbearably.
- Work without sudden movements, at a comfortable pace and width, breathe regularly.
- An elementary short stretch before and after is recommended.
- When doing exercises for the waist and sides at home, without a coach, take care of yourself. If you feel 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 self-improvement until tomorrow and take care of yourself today. With the right persistence, in just one month you will see pleasant results. I wish you success and be beautiful.