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How to remove the stomach and sides: exercise video
Features of the female body include the deposition of fat reserves in the abdomen and waist. You can get rid of unnecessary rollers with a balanced diet and properly selected exercises. Make a suitable complex for yourself and do it regularly, monitoring the results with a centimeter in hand.
Exercises for the abdomen
Removing fat from the waist: process features
Problems with an overly bulky belly and bolsters on the sides can be genetically programmed. If you have an “apple” figure, the extra pounds will stubbornly be deposited around your waist. It is very difficult for girls of this type to get a flat elastic press, they will have to train much more intensely, and the diet should be more stringent. In addition, you will have to monitor your weight fluctuations throughout your life.
A couple of extra pounds is a serious reason to start active training.
Extra pounds in the waist area is a threat not only to beauty, but also to health. Doctors are sure that a voluminous stomach signals that fat is deposited not only under the skin, but also on the internal organs. Exercise will help to activate blood flow and get rid of “internal” fat, which is especially dangerous. They also reduce the risk of serious diseases such as diabetes.
Another group in need of intense abdominal and waist exercises are women who have recently given birth. After pregnancy and childbirth, muscles and skin lose elasticity, the stomach can sag, significantly spoiling your figure. Correctly composed exercise complexes using various devices, for example, a gymnastic roller, ball, wall, will help to restore the lost elasticity to the muscles and skin.
To make the effect even more noticeable, combine them with massage courses and regular use of firming body cosmetics
Exercising will help restore muscle tone that has been weakened with age. Simple but effective ab exercises will remove folds from the waist and back, tighten the belly, which can sag over the years. An additional plus is the development of flexibility and the prevention of osteoporosis, which is especially dangerous for older women.
If your weight significantly exceeds the norm, when choosing a gymnastic complex, consult your doctor. Some exercises may not work for you.
Do not expect miracles from home gymnastics, it is not able to radically change the proportions of your figure or make excess skin disappear. However, the exercise will effectively strengthen the muscles, creating a strong “inner corset” that forms the waist and abdomen. Moreover, unlike liposuction and fat burning drinks, they will do it absolutely free.
Free home fitness: composing a set of exercises
For the exercises to work quickly, make the most active and balanced program. Every morning, you should do a light warm-up with an emphasis on the muscles of the middle of the trunk and back. Every morning, you should do a light warm-up with an emphasis on the muscles of the middle of the trunk and back. Do a larger set with weights twice a week. Additional activities that help burn calories, such as jogging, brisk walking or cycling, will also help to achieve success.
In between exercises, train your abdominal wall by pulling in your abdomen for a few minutes and then relaxing the muscles. This exercise can be done multiple times throughout the day. Repeat it 10-20 times
For a daily warm-up, choose exercises that load all your abdominal muscles and train your back. They not only strengthen muscles and burn fat, but also promote flexibility.
Start with exercises that load the rectus abdominis muscles: they are responsible for the flat abs. Lie on your back, raise your arms and legs perpendicular to the floor. While straining the abdominal muscles, lower your right leg and left arm as low as possible, keeping them in weight and not touching the floor. Return to the starting position and repeat the exercise with the left leg and right arm. Don’t arch your back.
Exercise your obliques to eliminate fat on your sides.
Lie on your side and lift your upper body using your left forearm and the side of your left foot. The body should form a straight line from head to feet. Hold at the top point for 30 seconds, straining your abdominal muscles, then relax your body. Repeat the exercise, turning on the other side.
Twists that train the muscles of the lower press and obliques are very effective. This exercise clears the belly and helps shape the waist. Lie on your back, bend your knees, feet on the floor. Place your hands behind your head, intertwining your fingers at the back of your head. Perform twists by alternately turning your left elbow towards your right knee and vice versa.
Keep your elbows apart as wide as possible.
The hardest part of the lower abs is good for the scissors exercise. Lying on your back, place your palms under your pelvis and tighten your abs. Raise your legs 30 cm above the floor and cross them. The wider the amplitude, the better. Keep your legs straight.
A simple exercise will help to quickly remove the stomach. Sit on the floor with your toes hooked on a support, such as the bottom of a sofa. Fold your hands at the back of your head, fingers interlocking and elbows apart. Lie on your back and sit down again, straining your abdominal muscles. This exercise can be modified by bending your knees.
Try an effective exercise that develops flexibility and effectively clears the belly. Lie on the floor, stretch your straight legs, put your hands along the body. Raise your straight legs and lower them behind your head. If possible, touch the floor with your feet.
Perform each proposed exercise 10 times at a maximum pace. Starting with one set, increase the number of sets to three.
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