Every woman dreams of a beautiful figure. And when the moment comes to put on your favorite evening dress, the bulging tummy and sides are embarrassed. I have to dress up in other clothes. To cope with this problem, we will talk about effective exercises for the abdomen. And also to figure out how to lose weight in the waist.
Dispel myths
We forget about the belief that you can lose weight in one problem area. We can only focus on those places where you most want to remove fat. To achieve a flat stomach, an integrated approach is needed.
It is not possible to achieve the desired result with abdominal exercises alone; fat will not evaporate. Many people think that if you carry out weight training, there will be a better effect, and then there’s a miss. Muscles will increase in size, thereby the belly will round up even more. This also applies to bending with dumbbells. Reception plays against us, the waist only gets wider. And you also need a balanced diet. It is worth giving up sweet, fatty and smoked. Drink more pure drinking water, eat greens, vegetables and fruits. Give up coffee and spirits.
Doing a workout
Before performing exercises for weight loss of the abdomen and sides, you need to precharge. It is necessary to warm the ligaments and joints to obtain the maximum effect and prepare the muscles for work so as not to experience pain before and after the main load. The main thing is not to overdo it in the warm-up.
Charging should not take more than 5-7 minutes. We do the following exercises:
- Slow tilts forward and side.
- Swing with both legs alternately.
- Squats
We carry out 10-15 repetitions and proceed to the implementation of a set of exercises for the abdomen. You can jump on a skipping rope or run on the spot.
Some more general tips
To exercise for the abdomen to have an effect:
- We need comfortable clothes that will not constrain movements and reap. It is better to choose a cotton suit, rather than a synthetic one, so that the body breathes.
- You need to exercise in a well-ventilated area. You can open a window or turn on the air conditioner.
- Do not break. You need to understand that getting rid of the abdomen and sides will not succeed quickly. Be patient and start with a small number of repetitions, gradually increasing the load.
Watch your blood pressure. If you feel dizzy or there is a noise in the ears, the training should be stopped, drink a sip of water and lie down.
So, a set of exercises for the abdomen and sides
It includes:
- Press exercise. We perform traditional twisting. We put our hands behind our heads or hold them on our chest. Bend your legs at the knees, resting your feet on the floor. Raise the torso and touch the left elbow of the right knee and vice versa. Before burning in 3-4 approaches, we perform 20 repetitions.
- Raises the torso from a prone position. It is necessary to lift the body and reach with your hands to the toes of the legs. Returning to the starting position, we direct straight arms behind the head.
- Raise your straight legs up. The body remains immovable.
- Scissors. We lie down on a hard, straight surface, place our palms under the buttocks. With a deep breath, we raise our legs 40 degrees and swing our arms to the sides, 8-10 times. Exhaling, we occupy the starting position.
- Lift the pelvis. It is necessary to lie on the floor, bend your legs at the knees. Need to lift the pelvis.
- Vacuum of the abdomen. So, on inspiration we will hold our breath for 8-10 seconds. After exhaling and releasing the stomach. You can do 60 reps. It is better to perform on an empty stomach, in the morning, or after eating after 2.5-3 hours.
You can choose any set of exercises that suits you. After all, getting rid of fat deposits in the abdomen is only possible with regular training. It is necessary to perform exercises at least three times a week, but constantly. Be sure to review your diet and lifestyle.
Twist the hoop
We examined some exercises for weight loss of the abdomen and sides, we will talk about another simple and effective way. During class with hula hoop:
- Different muscle groups are involved in the work.
- Blood circulation is enhanced, which contributes to the burning of fats.
- Blood pressure decreases, which is the prevention of heart attacks and strokes.
- Intestinal motility improves.
- You can get rid of cellulite.
Moreover, this exercise for weight loss of the abdomen at home increases the overall tone of the body, improves mood, gives a charge of vigor for the whole day. And yet, this is a kind of massage.
Consider contraindications
Unfortunately, this exercise for the abdomen can not be performed by everyone. So, you should refuse:
- Pregnant and immediately after birth.
- In the postoperative period due to trauma to the head, legs or spine.
- During menstruation.
- If there are problems with the pelvic organs, as well as the liver.
Having these contraindications, it is better to refuse this exercise for the abdomen and waist. There are several varieties of this sports equipment, namely:
- An ordinary gymnastic hoop, hollow metal or plastic, as a rule.
- Massage. Its cross-sectional area is much larger, equipped with different spikes and balls.
- Weighted hula hoop. It weighs up to 2 kg. Most effective for weight loss.
How to choose a hoop? Everything is simple - it should reach the thigh from the floor.
How to twist a hula hoop?
This is a very effective exercise for the abdomen. So, consider the rules for working with him:
- First we do a warm-up. We take a hoop, put our feet shoulder width apart. We raise it above the head and carry out inclinations in all directions. Then we take it in front of us and make smooth rotations.
- Hula-hoop should be twisted with a flat back, legs should be brought together to get a greater effect.
- We put our hands behind our heads into the castle or set them apart.
- Only the stomach moves, not the pelvis and chest.
Beginners are better off rotating in one direction, clockwise.
Some more recommendations
So, how to perform the exercise for the abdomen and waist:
- It is necessary to train one hour before a meal, or two after a meal.
- At the end of the session, drink a glass of pure plain water.
- You need to do at least half an hour, but start with 10 minutes.
- Try to bring your legs closer together as you increase the load.
- Watch your breath. The room must be ventilated in advance.
To make this exercise fun, turn on your favorite music. After the first workouts, bruises may appear on the body, to avoid this, put on a thick sweater or belt.
Consider a couple of hoop exercises
The main thing is regularity. So:
- "Slim waist." Feet should be set shoulder width apart, slightly bending at the knees. Feet look in different directions. And we begin to rotate the hoop, tensing the muscles of the press from 3-5 minutes.
- "Spins." A very effective exercise for the abdomen. We do not set our feet shoulder width apart, but try a little narrower, put our hands behind our heads. After several rotations to the right, we begin movements around its axis (at least ten times), and also in the opposite direction.
- "Arrow". We pull the body like a string, that is, stand on tiptoe, and raise our hands above our heads and bring our palms together. We do the rotation. Exercise is difficult, but gives an amazing result.
So, we examined some exercises for the abdomen. Reviews, by the way, are only positive, because they do not require much effort. You can work with this projectile in your native walls while watching your favorite movie series. What other exercises to lose belly at home can be done?
Strap
Universal exercise, because not only the muscles of the abdomen and sides are strengthened, but the back, legs and so on. The main condition is a straight back, the stomach is pulled in. It is necessary to occupy a position in an emphasis lying. Put your hands at right angles to the floor with your elbows. Toes rest on the floor. We stand in this position, starting with half a minute, gradually increasing the load. There are many variations of this exercise, then it will be possible to raise legs one by one upwards, to occupy a lateral position and so on.
And do not forget about breathing exercises, this is body flex, a vacuum in the abdomen. There are many exercises, the main thing is to choose the ones suitable for you. And do not forget about regularity. If you do it from time to time and carelessly, do not follow the diet and lead an unhealthy lifestyle, there will be no effect.