Hello dear friends! Tight abs and slender waists are every girl’s dream. It’s also important for men to have "cubes" instead of hanging fat folds. Effective weight loss exercises for the abdomen and hips can help with this.
We have prepared a fascinating informative article for you in which you will learn how to lose weight in the stomach and what exercises you need to do at home. In it, we will try to answer all the urgent questions and inspire you for personal sports records.
Home training secrets
Beginners in the fitness world often don’t realize that you can remove your belly by doing simple exercises at home or at the gym. All that is required of you is proper execution of movements and systematicity. You need to work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not achieve a noticeable result. The first successes can be assessed after 2-3 months of training.
The most effective exercises are divided into three categories - physical (with your own weight), breathing and strength (with the use of weights). For rapid weight loss, men and women need to develop an individual complex that will focus on physiological characteristics, level of physical fitness, age, gender. Classes should bring positive emotions, then the athlete will have an incentive to continue training.
The foundation of the foundation
Exercises performed in a lying or hanging position allow you to maximally load the abdominal muscles and burn fat deposited on the side. Be sure to include simple exercises in home workouts, such as:
- Board. . . This is a static exercise that will tone your entire body. All bottom and top muscles are involved in the work. To do this, you need to take a lying position and then lean on your forearms. The abdomen is tucked in, as is the buttocks. The body should create a straight line without sagging or sagging. You have to stand as long as you can. Start with 30 seconds, gradually increasing the duration.
- Twisting. . . Good abdominal exercise. You should lie on the floor, arms behind your head, legs bent at the knees, feet resting on the floor. It is necessary to slowly lift the body and touch the right knee with the left elbow, then repeat the movement, now we will touch the left leg with the right elbow. You need to perform it until there is a burning sensation in the muscles, preferably 3-4 sets of 20 reps.
- The hanging leg is raised. . . The best exercise for the upper and lower abdomen, but it can be mastered by people with sports experience. It is necessary to grab the bar with your hands and raise your straight legs so that your body creates 90 degrees. For starters, you can practice by pulling your bent legs. The optimal number of repetitions is 15 in three sets.
- Bike. . . We lie on the floor, put our hands behind our heads, lift our legs in the air and start turning them, as if we were pedaling exercise bikes. Repeat for 2-5 minutes.
- Regular and broken scissors. . . You need to lie on a gymnastic mat, arms lying on the floor next to the body, raise your legs to a height of 20 cm from the horizontal surface and begin to swing to the hips, connecting or making overlaps or kicking each other.
We breathe properly
Breathing exercises can burn fat and lose weight in the abdominal area. They are often used as an adjunct to the main training program, and bodyflex and oxidation methods are also effective for women over the age of 50, for people with injuries and limitations in performing physical activity.
You can do the exercises anywhere, at work or at home. It will not be difficult to master breathing exercises while sitting on a chair in the office. One lesson lasts a maximum of 15 minutes.
Bodyflex is the direction in which the body is saturated with oxygen due to special breathing, while it goes exactly to the places of fat accumulation. Oxidation of fat cells leads to their decomposition and removal. It is best to do this in the morning on an empty stomach. It is necessary to take a deep breath, then inhale, then exhale sharply again and hold your breath for 10 seconds. Using this breathing it is necessary to perform a vacuum exercise. As you hold your breath, you need to retract your abdomen as much as possible, the muscles relax along with the inhalation. The exercise can be performed lying down, sitting or standing.
Oxysize removes sudden exhalation. Here the respiratory system is completely different. The correct breathing technique is as follows - 1 deep breath + 3 small pre-breaths, then 1 slow deep exhalation + 3 pre-breaths. Exercise should be one hour after meals. With the help of such breathing, you can develop the muscles of the abdominal wall, strengthen the abdominal muscles, get rid of fat deposits.
Complicating the task
It is necessary to train with weights when the excess fat disappears, and it is necessary to pump up the muscles, to force the muscles to react to the load. To do this, you need to exercise with dumbbells and an extender. If you visit the gym, then use simulators such as a Smith machine, block frame, etc.
For a flat stomach, the combination of cardio training and strength training is the most effective. In addition to working with weights, do not forget to run, jump rope, twist hula-hoop, you can sign up for the pool.
Recommendations for improving the efficiency of teaching
Reviews and photos of those who have already achieved their goals and gained a flat stomach confirm that everyone can change, the main thing is to have a goal and not look for easy ways. Set yourself right away so that in a week you won’t get a steel press, you’ll have to work hard.
You can increase the effectiveness of your training if you know a few simple secrets and follow a series of recommendations:
- Create a personalized diet for yourself. You should not be exhausted by strict food restrictions. It is enough to adhere to the principles of PP, to exclude sweets, flour, smoked meat, alcohol and carbonated drinks from the diet. You need to eat protein foods to dry.
- Walk more in the fresh air, start running in the morning, do exercises.
- Arrange for fasting days.
- Drink plenty of water. Daily fluid intake is 2 liters.
- Before you start training, do a warm-up, warm up your muscles and joints, and spend 15 minutes stretching after the session is over.
- Gradually increase the load. Start with the minimum number of sets, then upgrade them to the desired bar.
- Practice with music and in a good mood.
- Wear comfortable clothes and sports shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or boy to get his body in shape, remove his hips and turn his belly into elastic "cubes". Go ahead, we believe in each of you!