The stomach is a problem area for most people. First of all, fat deposits start to accumulate in this area, spoiling the whole look. You can solve this problem with the help of physical exercises. In order to remove the hips and excess fat from the waist, a special gymnastics for the abdomen has been developed.
General recommendations
This gymnastics is a set of simple exercises that can be performed by anyone who wants to lose weight. In addition to removing unnecessary fat, these exercises work out the abdominal and back muscles, strengthening them. The skin of the abdomen and hips is tightened, the overall appearance improves.
Abdominal weight loss exercises are an effective way to correct the figure in the waist area (remove the abdomen and hips). But you should keep in mind that in order to achieve the desired result, you must practice constantly. Training should be performed 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after the start of training.
The complex includes all the major muscle groups of the press. Includes upper and lower muscles, hair, transverse. This allows you to remove fat from the hips and waist. In addition to them, the muscles of the back, buttocks and thighs are also strengthened. It should be noted that for a more effective result you need to switch to a proper diet.
It is not necessary to go on a diet, but in order to lose weight, it is necessary to eliminate fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, dairy products. Also, when performing physical activity, you should drink the necessary amount of water (about two liters a day) in order to maintain the balance of water in the body.
Training rules
In order for abdominal weight loss gymnastics to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and reap more benefits from training:
It is important to know!
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after it. Also, during the set of exercises, it is not recommended to drink.
- If an exercise seems too difficult for you, do not try to do it at any cost. It is better to concentrate on performing the movement correctly. Gradually, the muscles will get the necessary load and you will achieve the desired result.
- It is better to do it on a special mat to prevent joint injuries.
- It is better to choose cotton clothes for training, because it is well permeable to air, without interfering with its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- You need to breathe properly during training. Breathing should be deep, measured. Exercises should be performed smoothly, without haste.
- Before you start exercising, you need to do a warm-up. It is needed to warm up the muscles and prepare for the main exercises. By neglecting warming up, you risk getting stretched muscle tissue.
Warming up consists of simple movements that everyone performed in childhood in physical education classes. These are rotations of the head and pelvis, rocking arms and legs, squats. Do them in order, starting to knead the neck, arms, lower back and legs.
A very effective exercise for losing weight on the abdomen and hips is torsion of the hoop in the waist. By combining it with a set of exercises, you will get rid of body fat even faster.
In the warm-up you can include running in place, jumping rope. Warming up should take 10 minutes. Then proceed with the implementation of the main exercises of the complex.
Exercises
Abdominal weight loss gymnastics is designed to work out the rectus, transverse and oblique muscles of the abdomen. Thanks to that, you can quickly remove hips and cellulite from the waist area, and tighten the skin and make it elastic.
Lifting the legs
This simple exercise helps to remove belly fat. Get down on the rug on your back. Place your hands next to your body, palms facing down. Raise both legs so that they form a right angle with the body. Slowly put your feet back, do not throw abruptly on the floor.
Lifting should happen when inhaling, lowering - on exhaling. In the knees, the legs cannot bend. If you can't bring your straight legs to the right point, do what you can, but they should be straight.
board exercise
Very efficient for printing. Normalizes the abdomen and hips, allowing you to remove excess fat. Lie face down on the mat. Then lift your torso, leaning on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true of the pelvis. Pull your stomach in as much as possible. The torso should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
Pelvic lift
Lie on the mat with your back. Bend your legs and place them close to your buttocks at a distance of about 30-40 cm. Grasp your palms by the ankles. Raise your pelvis as much as you can.
Hold this position for a few seconds. Return the body slowly, without lowering the lower back to the floor.
Side crunches
Very good hip removal exercise. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your torso up, touch your left elbow to your right knee.
Slowly return to starting position. Then touch your left elbow with your right elbow.
Lifting the hull
Take a lying position. Bend your legs a little and place them on your feet at a certain distance from your buttocks. There should be 30-40 cm between the feet. Put your hands behind your head or keep them in front of you in a lock.
Lift the body so that it forms a right angle with the floor. Smoothly lower your torso back without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and raise yourself so that your lower legs are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Do the lifting of the upper body, but not using the whole back, but only to the shoulders. At the same time, do not lower your head to the floor while performing the reverse movement. This way you will get small movements with a small amplitude.
touches
This exercise is also effective for removing fat deposits on the hips. While in the same position (lying on your back on the mat), lift both legs until a right angle is formed with the floor. Lift the torso while touching the left ankle with the right palm. Slowly return to starting position. Now do the same with the other hand.
Lifting the pelvis is difficult. These movements also allow you to remove the sides and creases on your stomach. Lying on your back, bend your legs and place your feet near your pelvis. Lift your left leg and place her foot on your right knee. The hands are behind the head.
Lift your pelvis, trying to lift it as high as possible. Then change legs.
exercise scissors
While lying on your back on the mat, stretch both legs. Put your hands behind your head. Raise your feet about 20 cm from the floor. Start doing cross swings with both feet. However, they must be flat.
Through each movement of the leg, alternately: first right at the top, then left. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, performing 3 series during training. Between sets, you need to rest for about 1-2 minutes, and then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to do one approach, do each exercise 8-10 times.
Keep in mind that the next day after training, the muscles will ache. The hips and abdominal muscles will be especially sore. This is a normal reaction of the organism. After a few days the pain disappears. For that reason, it is impossible to give up training. You need to let your body get used to the stress.
Do not try to do maximum exercise right away, it can negatively affect your health. Start with small loads, gradually increasing them.
You should feel a little tired during training. If you notice muscle strain, stop exercising and rest.
Combining exercise with proper nutrition gives the most effective result in the fight against excess weight. Also, remember that you need to exercise regularly. By following all the recommendations and working constantly, you can quickly tighten your stomach and hips.