Do you have terrible fat creases on your stomach and waist? Are favorite jeans now buttoned with great difficulty? Smoothly! The main thing is not to panic. After all, a set of simple waist, flank and abdomen exercises for every day will help you - 20 minutes is enough to complete, the level of your training doesn't matter! All the moves are elementary - no more difficult than the good old morning exercises. The complex is specially designed to eliminate creases in the waist and abdomen. This complex is ideal when combined with a caloric deficit!
Squats.
The squat is a basic element in any exercise program. Almost the entire body works, not just the buttocks, as many are used to thinking. Stand up straight, not bending in your lower back, feet shoulder-width apart, heels firmly pressed into the floor. Hands on waist or shoulders. Squat down without any sudden movements to be parallel to the ground. At the same time, the knees form a right angle and do not extend beyond the feet, the back remains straight. It is recommended to perform 3 to 4 sets, 10 to 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how a classic bike is made. Many people simply forgot or underestimated. In fact, this exercise is also very effective. Lie down on the mat and start your imaginary pedaling. The neck is not tense during the movement. Perform the movement for 2 to 5 minutes without leaving. The press must be on fire! For beginners, one approach is sufficient for the 2 - 5 minutes indicated. Advanced can do the exercise 2-3 times.
Cheering.
Lie on your back, arms behind your head, elbows bent and neck relaxed. Bend your knees and place your feet on the mat. Now we alternately stretch our left elbow to the right knee and vice versa in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie down on a mat with your arms behind your head or along your torso. Raise your legs (right angle to the floor) and begin the movement by crossing your legs from side to side, not too far away. Tension should be felt in the abdominal muscles. We perform the exercise for about a minute, repeating 3 to 5 times. Beginners keep their feet at right angles, advanced ones can keep their feet 60, 30, or 10 degrees off the ground. Swings can be done both horizontally and vertically, the main thing is not to touch the ground.
Lifting your legs with a load.
Lie on the mat with your neck relaxed, your arms under your head, and your lower back firmly pressed to the floor. Place special weights on your legs or attach an object, such as a pillow or ball, between your lower limbs. Perform 10-15 moves. The number of approaches is from 3 to 5. For the forward, the weight should be as much as possible for this number of repetitions.
We also recommend standing on a board.
- Do the waist and side exercises in a well-ventilated place, preferably in the morning, but not immediately after breakfast. Exercise before meals or an hour after meals. The complex is ideal for a home.
- Prepare a comfortable rubber mat in advance for your height and equipment (weights, balls, dumbbells). Get a bottle of water.
- If you exercise at home, you don't need to wear athletic clothing, but clothing should still be comfortable.
- When performing a squat, keep your back straight and strong. All other exercises are performed in a lying position - the lower back is pressed against the floor. The load must be felt by the abdominal muscles, not the back!
- Do each exercise for the specified number of repetitions, preferably until the abdomen burns unbearably.
- Work without sudden movements, at a comfortable pace and range, breathe regularly.
- A short elementary stretch is 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! A well-chosen diet - 80% success.
I hope you enjoyed this article and found it useful. Don't leave self-improvement for tomorrow and take care of yourself today. With proper perseverance, in just a month you will see pleasant results. I wish you a lot of success and be beautiful.