Exercises for the abdomen and sides
Hypertrophied sides and abdomen are not only a woman's problem. As well as the beautiful half of humanity, these areas of the body are troublesome for men. At the same time, parting with them is not as easy as it seems at first glance.
All the usual twisting and other popular exercises are often aimed at training the superficial muscles, leaving the deep muscles unworked. This is the main mistake and the cause of the many fiascoes. The exercises below for the abdomen and sides will help you get rid of those extra pounds in your waist and keep yourself in great shape in the future.
Effective exercises for slimming the abdomen and sides
The first exercise to help remove the abdomen is performed from a supine position. To begin with, you need to spread your arms to the sides so that the shoulder blades are pressed tightly to the floor. Two legs simultaneously rise, forming a right angle with the plane of the floor, and then lower to the right side as close as possible to the floor, are fixed in this position for a few seconds and rise back. Then the movement is repeated in the other direction.
When performing this exercise, it is important not to put your feet on the floor, but to hold them with muscle tension. You need to do ten repetitions in each direction; the number of approaches is two.
The second exercise for burning belly fat is also performed while lying on the floor. The legs are bent at the knees, the feet rest on the floor, the knees touch each other, the arms are along the body. Hands slowly move behind the head, while lifting the spine off the floor. It is important to lift the spine technically - vertebra by vertebra. Repeat 7-10 times.
To perform the third exercise for the abdomen and sides, you will need a roller under the lower back. It can be successfully replaced with an appropriately rolled towel. Straight arms are put behind the head, palms up. Raise one leg at a right angle, the other slightly torn off the floor and lock in this position for 30 seconds. Repeat on the other leg. Only 15 reps per leg.
The fourth exercise for the abdomen and sides is performed with the ball. You need to sit on the floor, bend your knees at an angle of about 135 on, back straight, abdominal muscles are tense. A small gymnastic ball is rolled from one side to the other. 2-3 sets of 10 reps.
The fifth exercise for the abdomen and sides is squats. Feet shoulder width apart, sit down and rest your hands on the floor. Pull one leg straight forward, and turn the body 90 ° in the other direction. Stand up and repeat from the other leg. 10 repetitions in each direction; 3-5 sets.
The sixth exercise for the abdomen and sides is performed from a push-up position. Bend your knees and put them on the floor, hands in the support, your stomach is pulled in, your shoulders are lowered. Hands slide slowly until the chest touches the floor. In this case, the back is kept straight and the lower back does not bend. At the next level of difficulty, this exercise is done until the arms are fully extended on the floor. Repeat 10 times; 2-3 sets.
General approaches to exercise: remove the belly and sides, correct the figure
The essence of exercises for the abdomen and sides in the additional expenditure of energy. Fat reserves in the waist area become the source of such energy for the body. With regular training, fat stores are gradually depleted, and the figure is corrected. At the same time, without menu correction - reducing portions, eliminating excess animal fats and fast carbohydrates, observing water balance and minimizing salt in the menu, weight loss will not occur.
Each workout should be at least 40 minutes long, and the average number of sessions per week should be three. A sign of properly organized workouts is an increase in pulse and heart rate during the lesson; as a motivation factor, it is necessary to control such parameters as weight and body volume. At the same time, you should not wait for momentary results, but get ready for regular and hard work on yourself.
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