Do you have terrible fat folds on your belly and waist? Favorite jeans now buttoning 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 every day will help you: 20 minutes is enough to complete, the level of your training does not matter! All movements are elementary, no more difficult than good morning exercises. The complex is specially designed to eliminate the folds of the waist and abdomen. This complex is ideal when combined with a caloric deficit!
Squats down.
Squats are a staple in any training program. It works 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 the waist or shoulders. Squat smoothly until you are parallel with the ground. At the same time, the knees form a right angle and do not go beyond the feet, the back remains straight. It is recommended to perform 3 to 4 series, of 10 to 15 repetitions each. Better with weights.
Bike.
Everyone knows how a classic bicycle is made. Many people have simply forgotten or underestimated it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling in your imagination. The neck is not tense during the movement. Perform the movement for 2 to 5 minutes without it coming off. The press should be on fire! For beginners, one focus is sufficient for the indicated 2 to 5 minutes. Advanced you can do the exercise 2-3 times.
Cramp.
Lie on your back, with your arms behind your head, your elbows bent, and your 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, in the opposite direction. Do 15 reps for each knee. Follow 2 to 4 sets.
Pair of scissors.
Lie on a mat with your arms behind your head or across your torso. Raise your legs (at a right angle from the floor) and begin the movement, crossing your legs from side to side, not too wide. You should feel tension in your abdominal muscles. We do the exercise for about a minute, we repeat 3 to 5 times. Beginners keep their feet at a right angle, advanced ones can keep their feet 60, 30 or 10 degrees off the ground. Swings can be made both horizontally and vertically, the main thing is not to touch the floor.
Lifting legs with load.
Lie back on the mat with your neck relaxed, your arms under your head, and your lower back pressed firmly against the floor. Place special weights on the legs or hold an object, such as a pillow or ball, between the lower extremities. Perform 10 to 15 movements. The number of approaches is 3 to 5. For advanced, the weight should be the maximum possible for this 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 a home.
- Prepare in advance a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Get a bottle of water.
- If you exercise at home, no sportswear is required, but the clothing should be comfortable anyway.
- When performing a squat, keep your back straight and strong. All other exercises are performed lying down: the lower back is pressed against the floor. The load should be felt on the abdominal muscles, not the back!
- Do each exercise for the specified number of reps, ideally until your abs are burning unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- A short elementary stretch before and after is recommended.
- Doing waist and side exercises at home, without a coach, pay attention to yourself. If you feel discomfort or pain, stop immediately!
And of course, don't forget to eat well! A well-chosen diet: 80 percent successful.
Hope you enjoyed this article and found it useful. Don't leave self-improvement for tomorrow and take care of yourself today. With proper perseverance, in just one month you will see results that are pleasing to the eye. I wish you success and be beautiful.