The stomach is a problem area for most people. First of all, fatty deposits begin to accumulate in this area, spoiling the entire appearance. You can solve this problem with the help of physical exercises. In order to remove the hips and excess fat from the waist, special abdominal exercises have been developed.
General recommendations
This gymnastics is a set of simple exercises that can be performed by anyone who wants to lose weight. In addition to removing unnecessary fat, these exercises work out the abdominal and back muscles, strengthening them. The skin of the abdomen and hips is tightened, the overall appearance improves.
Gymnastics for slimming the stomach is an effective way to correct the figure in the waist area (remove the stomach and hips). But it should be remembered that in order to achieve the desired result, you need to practice constantly. Training should be performed 3-4 times a week for at least 40 minutes. Then you can see the first results 3-4 weeks after the start of training.
The complex includes all the main muscle groups of the press. Includes upper and lower muscles, obliques, transverse. This allows you to remove fat from the hips and waist. In addition to them, the muscles of the back, buttocks, and thighs are also strengthened. It should be noted that for a more effective result, you need to switch to a proper diet.
It is not necessary to go on a diet, but in order to lose weight, it is necessary to eliminate fatty foods from the menu. Emphasis should be placed on natural ingredients, mainly vegetables, fruits, and dairy products. Also, when performing physical activity, you should drink the necessary amount of water (about two liters per day) in order to maintain the balance of water in the body.
Training rules
In order for gymnastics to lose belly fat to have a greater effect, you need to pay attention to some nuances. They will help you avoid muscle injuries and get more out of your training:
- You should stop eating about 1. 5-2 hours before training and about 30 minutes after training. Also, while performing a set of exercises, it is not recommended to drink.
- If an exercise seems too difficult, don't try to do it at all costs. It is better to concentrate on the correct execution of the movement. Gradually, the muscles will get the necessary load and you will achieve the desired result.
- It is better to do it on a special mat to prevent joint injuries.
- For training, it is better to choose cotton clothes, because they allow air to pass through without hindering its free circulation. Natural fabrics have a positive effect on the skin without irritating it.
- You must breathe properly during training. Breathing should be deep, measured. Exercises should be performed smoothly, without haste.
- Before starting training, it is necessary to warm up. It is necessary to warm up the muscles and prepare them for the main exercises. By neglecting to warm up, you risk getting a stretch of muscle tissue.
The warm-up consists of simple movements that everyone performed in childhood in physical education classes. These are rotations of the head and pelvis, swinging arms and legs, squats. Do them in order, starting with kneading the neck, arms, lower back and legs.
A very effective exercise for losing weight on the stomach and hips is the torsion of the hoop in the waist. By combining it with a set of exercises, you will get rid of body fat even faster.
In the warm-up, you can also include running in place, jumping rope. The warm-up should last 10 minutes. Then continue with the main exercises of the complex.
Exercises
Gymnastics for slimming the abdomen is designed in such a way as to exercise the rectus, transverse and oblique muscles of the abdomen. Thanks to this, you can quickly remove hips and cellulite from the waist area, and tighten the skin and make it elastic.
Leg lift
This simple exercise helps to get rid of belly fat. He lands on the mat on his back. Place your hands next to your body, palms facing down. Raise both legs so that they form a right angle with the body. Slowly bring your legs back, do not suddenly throw them to the floor.
Lifting should happen during inhalation, lowering - during exhalation. At the knees, the legs cannot bend. If you can't get your straight legs to the right point, do what you can, but they should be straight.
Planck's exercise. Very effective for printing. It normalizes the stomach and hips, allowing you to remove excess fat. Lie face down on the mat. Then lift your torso, leaning on your toes and elbows. At the same time, make sure that the body does not bend anywhere.
This is especially true of the pelvis. Pull your stomach in as much as possible. The torso should be parallel to the floor. Stay in this position for about a minute (or as long as you can).
Pelvic lift
Lie on the mat on your back. Bend your legs and place them close to your buttocks at a distance of about 30-40 cm. Grasp the ankles with your palms. Lift your pelvis as high as you can.
Hold this position for a few seconds. Return the body slowly, without lowering the lower back to the floor.
Side crunches
A very good exercise to remove the hips. The starting position is the same. Place your feet, slightly bent at the knees, on the mat. The hands are behind the head. As you lift your torso up, touch your left elbow to your right knee.
Slowly return to the starting position. Then touch your left knee with your right elbow.
Raising the trunk
Take a lying position. Bend your legs a little and place them on your feet at a certain distance from your buttocks. There should be 30-40 cm between the feet. Put your hands behind your head or hold them in front of you in a lock.
Raise your body so that it forms a right angle with the floor. Lower your torso back smoothly without falling to the floor.
Exercise for the upper part of the press. The starting position is the same. Bend your knees and raise yourself so that your shins are parallel to the floor. In this case, the hips will form a right angle with the body. Keep your hands behind your head.
Do an upper body lift, but not using your entire back, but only up to your shoulder blades. At the same time, while performing the reverse movement, do not lower your head to the floor. So you will get small movements with a small amplitude.
touches
This exercise is also effective for removing fatty deposits on the hips. While in the same position (lying with your back on the mat), raise both legs until they form a right angle with the floor. Perform a trunk lift while touching the left ankle with the right palm. Slowly return to the starting position. Now do the same with the other hand.
Lifting the pelvis is difficult. These movements also allow you to remove the sides and folds of the belly. Lying on your back, bend your legs and place your feet close to your pelvis. Lift the left leg and place its foot on the right knee. The hands are behind the head.
Perform a pelvic lift, trying to lift it as high as possible. Then switch legs.
Exercise Scissors
While lying on your back on the mat, extend both legs. Put your hands behind your head. Raise your legs about 20 cm from the floor. Start doing cross swings with both legs. However, they must be flat.
With each movement of the legs alternately: first the right on top, then the left. Finally, slowly lower your feet to the floor.
All exercises should be done 10-15 times, performing 3 sets during training. Between sets you need to rest for about 1-2 minutes, and then do a new one. If you are a beginner and it is very difficult for you to do this amount, try to do one approach, doing each exercise 8-10 times.
Keep in mind that your muscles will be sore the next day after your workout. The hips and abdominal muscles will especially hurt. This is a normal reaction of the body. After a few days the pain disappears. For this reason, it is impossible to give up training. You have to let your body get used to the stress.
Do not try to do maximum exercise right away, it can negatively affect your health. Start with small loads, gradually increasing them.
You should feel a little tired during your workout. If you notice muscle strain, stop the exercise and rest.
The combination of exercise with proper nutrition gives the most effective result in the fight against excess weight. Also, don't forget to exercise regularly. By following all the recommendations and constantly, you can quickly tighten your stomach and hips.