Do you have terrible fat wrinkles on your belly and waist? Favorite jeans are very hard to fasten now? No problem! The main thing is not to panic. After all, a set of simple exercises for your torso, sides and abdomen will help you every day - 20 minutes is enough, your workout level doesn't matter! All the movements are elementary - no harder than the good old morning exercises. The complex is specifically designed to get rid of lumbar and abdominal folds. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a key element of any workout program. Almost the whole body works and not just the buttocks, as many are accustomed to thinking. Stand up straight, not bending your lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on waist or shoulders. Squat without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not cross the legs, the back remains straight. It is recommended to perform 3 - 4 sets, after 10 - 15 repetitions. Better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people simply forgot or underestimated it. In fact, this exercise is also very effective. Lie on the mat and start the imaginary pedal. The neck is not tense during movement. Perform the movement for 2 to 5 minutes without getting off. The press should burn! For beginners, one approach is enough for the indicated 2 - 5 minutes. Advanced can do the exercise 2-3 times.
Rotation.
Lie on your back, arms behind your head, bent over your elbows, neck relaxed. Bend your knees and place your feet on the mat. We now alternately stretch the left elbow to the right knee and vice versa, in the opposite direction. Perform 15 reps for each path. Follow 2 - 4 sets.
Scissors.
Lie on the mat with your hands behind your head or along your torso. Lift your legs (at right angles to the floor) and start the movement by crossing your legs from side to side, not too wide. Tension in the abdominal muscles should be felt. We do the exercise for about a minute, repeat 3-5 times. For beginners, the legs are considered at a right angle, for advanced - 60, 30 or 10 degrees from the floor. The swing can be performed both horizontally and vertically, most importantly without touching the floor.
Lifting legs with load.
Lie on the mat with a relaxed neck, arms under your head, lower back firmly pressed to the floor. Place special weights on the legs on the lower limbs or press an object, e. g. , Pillow or ball. Perform 10 to 15 movements. The number of approaches is from 3 to 5. The advanced person should have the maximum weight for this number of repetitions.
We also recommend standing on the board.
- Do lumbar and lateral exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before a meal or an hour after a meal. The complex is ideal for a home.
- Prepare a comfortable rubber mat in advance for your height and equipment (weights, balls, dumbbells). Grab a bottle of water.
- If you exercise at home, sportswear is not required, but clothing should still be comfortable.
- When squatting, keep your back straight and firm. All other exercises are performed while lying down - the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not the back!
- Perform each exercise for the specified number of repetitions, preferably until the abs burn unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- An elementary short stretch is recommended before and after it.
- When doing waist and side exercises at home, without a trainer, be attentive to yourself. If you feel discomfort or pain, stop immediately!
And of course, don’t forget to eat right! Properly chosen diet - 80 percent of success.
I hope you enjoyed this article and it was helpful. Don’t put off improving yourself for tomorrow and take care of yourself today. With the right perseverance, you will see pleasing results in just a month. I wish you good luck and be beautiful.