Do you have dreaded folds of fat on your stomach and waist? Favorite jeans now buttoning up 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 every day will help you - 20 minutes is enough to complete, the level of your training does not matter! All movements are basic - no more difficult than the good old morning exercises. The complex is specially designed to get rid of folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Spat.
The squat is an essential element in any exercise program. Almost the whole body works, and not just the hips, as many are used to thinking. Stand straight, not bent in the lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on waist or shoulders. Squat down parallel to the ground without making sudden movements. 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 do 3 - 4 sets, 10 - 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people have forgotten or underestimated this. In fact, this exercise is also very effective. Lie down on the mat and start imaginary pedaling. The neck is not stretched during movement. Perform the movement without descending for 2 to 5 minutes. The press should burn! For beginners, one approach is enough for the specified 2 - 5 minutes. Can do the advanced exercise 2-3 times.
twist.
Lie on your back, arms behind your head, bent at the elbows, neck relaxed. Bend your knees and place your feet on the mat. Now alternately we extend our left elbow towards the right knee and vice versa. Do 15 repetitions for each knee. Watch 2 - 4 sets.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (at a right angle from the floor) and start the movement, crossing your legs not too wide from side to side. Tension should be felt in the abdominal muscles. We do the exercise for about a minute, repeat 3 - 5 times. Beginners can keep their feet at a right angle, while 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 the legs with a load.
Lie on your back on the mat with your neck relaxed, your arms under your head, and your lower back firmly pressed to the floor. Put special weights on your legs or squeeze 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 level, the weight should be the maximum possible for this number of repetitions.
We also recommend standing on a board.
- Do the lower back and side exercises in a well-ventilated area, preferably in the morning, but not right after breakfast. Exercise before meals or one hour after meals. Ideal for a complex home.
- Prepare a comfortable rubber mat in advance for your height and equipment (weights, balls, dumbbells). Get a bottle of water.
- If you're exercising at home, sportswear isn't essential, but clothes should still be comfortable.
- Keep your back straight and strong while doing squats. All other exercises are performed lying down - the lower back is pressed to the floor. The load should be felt by your abs, not your back!
- Do each exercise for the specified number of repetitions, ideally until the abdomen burns unbearably.
- Work at a comfortable pace and amplitude without sudden movements, breathe regularly.
- A simple short stretch before and after is recommended.
- Take care of yourself while doing exercises for the waist and sides at home without a trainer. If you feel discomfort or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent of success.
I hope you enjoyed this article and found it useful. Don't delay improving yourself until tomorrow and take care of yourself today. With proper perseverance, you will see pleasing results in just one month. I wish you success and beauty.