Do you have terrible fat folds on your belly and waist? Favorite jeans are now worn with great difficulty? No problem! The main thing is not to panic. After all, a set of daily simple exercises for the waist, sides and abdomen will help you - 20 minutes is enough to finish, no matter your level of training! Every movement is elementary - it is not difficult to work hard in the morning. The complex is specially designed to remove waist and abdomen folds. This complex is ideal when combined with a calorie deficit!
Seats.
Squats are a key element in any exercise program. Almost the whole body works and not just the buttocks as many get used to thinking. Stand up 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 extend beyond the legs, the back remains straight. It is advisable to perform 3 - 4 sets, 10 - 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people have simply forgotten or appreciated it. In fact, this exercise is also very effective. Sit on the carpet and start imagining pedals. The neck is not tense during movement. Perform the movement for 2 to 5 minutes. The press must be burning! For starters, one approach is enough for the specified 2 - 5 minutes. Advanced can do the exercise 2-3 times.
Twisting.
Lie on your back, hands behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the carpet. Now we alternately stretch the left elbow to the right knee and vice versa. Do 15 repetitions for each article. Follow 2 - 4 sets.
რCratle.
Lie on the carpet with your hands on your head or body. Lift your legs (right angle from the floor) and start moving, 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, repeating 3-5 times. Beginners have legs at right angles, while advanced ones have legs 60, 30 or 10 degrees off the floor. The swings can be done both horizontally and vertically, the main thing is not to touch the floor.
Lifting with a load on the legs.
Stand on the carpet with your neck relaxed, your hands under your head, and your back firmly pressed to the floor. Apply a special weight between the lower limbs to the feet or hold an object, such as a pillow or ball. Perform 10 to 15 movements. The number of approaches ranges from 3 to 5. The weight for the promoters should be maximum for this number of repetitions.
We also recommend standing on a plank.
- Do waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before eating or one hour after eating. The complex is ideal for a home.
- Prepare in advance a comfortable rubber cap for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you exercise at home, sportswear is not necessary, but the clothes should still be comfortable.
- When performing the pedestal, the back is 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 the back!
- Do each exercise before repeating the set number, in perfect condition, until the bumps burn unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An initial short stretch is recommended before and after.
- Doing waist and side exercises at home, without a coach, be mindful of 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 liked this article and found it useful. Do not delay self-development until tomorrow and take care of yourself today. With proper perseverance, you will see eye-catching results in just one month. Good luck and be beautiful.