Exercises for the waist and abdomen
Many women want to have a beautiful and flat stomach with pumped up abs, and, of course, a graceful thin waist. In order to achieve such a result, it is necessary to combine the three most important components of any weight loss - perform effective sports exercises for the waist and abdomen, adhere to the principles of balanced and proper nutrition, and also not neglect a variety of cosmetics or procedures (it is advisable to go to the sauna or bath, and also cosmetic massages).
With the help of carefully selected and effective exercises for the waist and abdomen, you can easily correct your figure, get rid of extra centimeters not only in these problem areas, but also tighten the sides and lower back. Any set of exercises, the action of which will be aimed at losing weight in the waist and abdomen, is based on muscle tension, which will require the expenditure of energy, prudently stored by the body in fat cells.
With daily exercises for the waist and abdomen for 15-20 minutes, after about a month, the supply of these fat cells will significantly decrease, and the result will be visible not only on the scales, but also visually.
How to remove the belly and waist: practical advice
For the best results from your waist and abs exercises, it is very important to eat right. It is necessary to eat as much vegetables, fish, lean meat and fruits as possible, however, it is important to consider that during exercise, weight loss occurs due to the loss of calories - if the daily diet menu is calculated so that more calories will enter the body than is spent on day, losing weight will never come.
It is very simple, with the help of consultation with a dietitian, you can choose the most suitable and correct nutrition, which will help, along with exercises for a flat abdomen and thin waist, to achieve weight loss in these problem areas.
Various cardio complexes are very effective exercises for the waist and abdomen, during which the fat layer very quickly disappears.
Before starting training, it is best to weigh yourself and measure your parameters - then after a month of training you will be able to know exactly how fast the weight is leaving, knowing what will help you make weight loss predictions in the future. It is advisable to train every day for at least 20 minutes in the morning, afternoon and evening, or, for those who do not know how to remove the stomach and waist and do not have free time, train regularly 2-4 times a week for 30 minutes.
Many women complain that with regular repetition of exercises for a flat abdomen and a thin waist, a slight curvature of the spine occurs. To prevent this from happening, it is necessary to alternate exercises for the waist and abdominal muscles with exercises for the back muscles.
The best fitness experts recommend not just mechanically performing and repeating the exercises, but imagining how to visualize what is happening to the muscles at this time, which of them tense and contract, and which relax and stretch. In order to make visualization easier, it is best to look at illustrations that describe all the muscles in these areas. It is necessary to find a manual that would describe in detail, when performing which exercises for losing weight in the waist and abdomen, which muscles are tense. Thus, you need to know that in order to tighten and lose weight in the abdomen, it is necessary to visualize the work of the oblique, transverse and rectus abdominal muscles. The combination of these muscles is called the abdominal press, they also take part in respiratory movements. In order to lose weight in the lower back and waist, it is necessary to visualize the long back muscles, because they stretch along the spine, and with their help, the body can bend back and be supported in an upright position.
Exercises for losing weight in the waist and abdomen
There are many different techniques and complexes, the action of which is aimed at losing weight in the waist and abdomen. The most effective among them are such exercises for a flat abdomen and waist as:
- Starting position - lying on your back, legs are bent at the knees, hands are locked in a lock at the back of the head, and elbows are deployed. The legs are slowly pulled up to the chest, then extended upward, and at a right angle for 15-20 seconds they lower to their original position. This exercise for the waist and abdomen must be repeated 10-15 times;
- Starting position - lying on your back, arms are extended along the body, legs are slightly bent at the knees and raised above the floor, hands are locked at the back of the head, and elbows are apart. In this position, you need to cross your legs and raise a little more above the floor, but not reach them to your chest, and raise your head up. This exercise for a flat stomach and waist must be repeated 10-15 times;
- Starting position - lying on your back, legs are bent at the knees, hands are locked in a lock at the back of the head, and elbows are deployed. The legs very slowly first rise up 10 times, and then alternately each leg rises up 10 times in the same way. It is advisable to perform this exercise for the waist and abdomen at the same pace;
- Starting position - lying on your back, legs, depending on the stretch, are straightened or bent at the knees and put behind the head, eyes closed. In this position, it is necessary to breathe with the diaphragm 6-7 times, on the last breath, slowly lower the legs to their original position, then 5-10 times at a distance of 20-25 cm from the floor, raise them up and lower them down, without reaching the floor;
- Starting position - lying on your back, arms extended along the body. With the toes of the straightened legs, it is necessary to touch the floor behind the head, then on the left and right sides of the head, and then return the legs to their original position. This exercise for a flat stomach and waist is performed 8-10 times;
- Starting position - lying on your back, arms extended along the body. With the help of your hands, you need to sit down 20-25 times, and then lie down on the floor in the starting position again;
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Exercises for the waist and abdomen should be done daily for 15-20 minutes Starting position - lying on your back, palms down, hands on the floor at a distance of 15-20 cm from the body, heels are joined together, and knees are apart. It is necessary to perform the movements performed during breaststroke swimming with your feet. This exercise for the waist and abdomen must be performed 15-20 times;
- Starting position - lying on the right side, the straightened right hand must be placed under the head, and the left hand rests on the waist. The left leg must be raised and lowered to the starting position 10 times, and then the same leg must perform movements as when cycling 10 times. Next, you need to roll over onto your left side, put your straightened left hand under your head, and keep your right hand at the waist. Similar movements performed by the left foot are performed by the right foot. Such a small set of exercises for the waist and abdomen is performed in 5-7 approaches for each leg.
A short rest between waist and abdominal exercises can be abdominal breathing, which engages the abdominals and abdominal muscles. To perform it, you need to breathe deeply with your stomach so that the stomach inflates like a drum, and then exhale the air so that the stomach is drawn in to the limit.
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