Do you have terrible fat wrinkles in your belly and waist? My favorite jeans are so hard to buckle now? no problem! The most important thing is not to panic. After all, a simple set of waist, side and abdomen exercises every day will help you-20 minutes is enough, your training level does not matter! All movements are basic-not more difficult than ancient morning exercises. The compound is specifically designed to eliminate wrinkles in the waist and abdomen. When combined with a lack of calories, this complex is ideal!
Squat.
Squats are an essential element of any exercise program. Almost the entire body is working, not just the hips, because many people are used to thinking. Stand up straight, do not bend your lower back, spread your feet shoulder-width apart, and press your heels firmly on the floor. Put your hands on your waist or shoulders. Do not make sudden movements when squatting, parallel to the floor. At the same time, keep your knees at a right angle, do not exceed your feet, and keep your back straight. It is recommended to perform 3-4 groups with 10-15 repetitions for each group. It is better to use weight.
bicycle.
Everyone knows how classic bicycles are made. Many people just forget it or underestimate it. In fact, this exercise is also very effective. Lie on the mat and start pedaling as you imagined. The neck is not tight during exercise. Exercise for 2 to 5 minutes without falling off. The press should be on fire! For starters, one method is sufficient to complete the specified 2-5 minutes. Advanced can do 2-3 exercises.
distortion.
Lie on your back with your arms behind your head, your elbows bent, and your neck relaxed. Bend your knees and place your feet on the mat. Now we alternately extend the left elbow to the right knee, and vice versa, in the opposite direction. Do 15 times on each knee. Follow groups 2-4.
scissors.
Lie on the mat with your arms behind your head or along your torso. Lift your legs (at a right angle to the floor) and start exercising, crossing your legs from one side to the other, not too wide. The abdominal muscles should feel tense. We practice for about one minute and repeat 3-5 times. Beginners keep their feet at right angles, advanced ones can keep their feet 60, 30, or 10 degrees off the ground. The swing can be done horizontally and vertically, the main thing is not to touch the floor.
Lift your legs with weights.
Lie on your back on the mat, relax your neck, put your arms under your head, and press your lower back firmly on the floor. Place a special weight on your legs or pinch an object between your lower limbs, such as a pillow or a ball. Do 10 to 15 moves. The number of entries is 3 to 5 times. For advanced people, the weight should be the maximum possible for this number of times.
We also recommend standing on a wooden board.
- Perform waist and side exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise one hour before or after meals. The complex is ideal for families.
- Prepare a comfortable rubber mat for your height and equipment (weight, ball, dumbbells) in advance. Take a bottle of water.
- For exercise at home, sportswear is not necessary, but the clothes should still be comfortable.
- When doing squats, keep your back straight and strong. All other exercises are done lying down-the lower back is pressed on the floor. The load should be felt by the abdominal muscles, not your back!
- Repeat each exercise a specified number of times, preferably until the abdominal muscles burn to an unbearable amount.
- Do not make sudden movements while working, work at a comfortable speed and range, and breathe regularly.
- It is recommended to perform a basic short stretch before and after.
- Practice waist and waist at home, without a coach, pay attention to yourself. If you feel discomfort or pain, stop immediately!
Of course, don’t forget to eat right! A carefully selected diet-80% of success.
I hope you like this article and find it useful. Don't postpone self-improvement until tomorrow, take care of yourself today. As long as you persevere, in just one month, you will see pleasing results. I wish you success and beauty.