Do you have horrible fat folds on your stomach and waist? Favorite jeans are now sheathed with difficulty? No problem! The main thing is not to panic. After all, a simple set of exercises for the waist, sides and abdomen for each day will help you - 20 minutes is enough to complete, your level of training does not matter! All movements are basic - no harder than a good morning workout. The complex is specially designed to eliminate folds in the waist and abdomen. This complex is perfect when combined with a lack of calories!
Squatters.
Squats are a fundamental element in any exercise program. Almost the whole body works, and not just the buttocks, as many are accustomed to thinking. Standing straight, without bending at the lower back, feet shoulder -width apart, heels pressed firmly to the floor. Hands on the waist or on the shoulders. Squat without sudden movement parallel to the floor. At the same time, the knees form a right angle and do not extend beyond the legs, the buttocks remain straight. It is recommended to do 3 - 4 sets, 10 - 15 repetitions each. Better with weight.
Bicycles.
Everyone knows how a classic bike is done. Many people just forget about it or look down on it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginary. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without coming out. The newspaper must burn! For starters, one approach is enough for the 2 - 5 minutes shown. Extensions can do the exercise 2-3 times.
Turning.
Lie on your back, arms behind your head, bent at the elbows, neck loosened. Bend the knees and place the feet on the mat. Now we alternately stretch our left elbow to the right knee and vice versa, in the opposite direction. Do 15 repetitions 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 corner of the floor) and start the movement, crossing your legs from side to side, not too wide. Tension must 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 ones can keep their feet 60, 30 or 10 degrees off the floor. Swings can be done horizontally and vertically, the main thing is not to touch the floor.
Raise the legs with a load.
Lie on a mat with your neck loosened, your arms under your head, your lower back firmly pressed to the floor. Place a special weight on your feet or place an object, such as a pillow or ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches is from 3 to 5. For the advanced, the weight should be as maximum as possible for this number of repetitions.
We also recommend standing on the 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 residential use.
- Prepare a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you exercise at home, sportswear is not required, but the clothing should remain comfortable.
- While doing squats, back straight, strong. All other exercises are performed by lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not your back!
- Perform each exercise for a specified number of repetitions, ideally so that the abs burn unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathing frequently.
- Basic short stretches are recommended before and after.
- Doing exercises for the waist and sides at home, without a trainer, pay attention to yourself. If you experience discomfort or pain, stop immediately!
And of course, don’t forget to eat right! Well -chosen diet - 80 percent success.
I hope you enjoyed this article and found it useful. Don’t push self -improvement until tomorrow and take care of yourself today. With the right perseverance, in just a month you will see gratifying results. I wish you success and be beautiful.