Do you have terrible fat folds on your belly and waist? Do your favorite jeans now button with great difficulty? No problem! The important thing is not to panic. After all, a set of simple exercises for the waist, hips and abdomen for every day will help you - 20 minutes is enough to complete, the level of your training does not matter! All movements are elementary - no more difficult than good old morning exercises. The complex is specially designed to eliminate creases in the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squat.
Squats are a staple in any training program. Almost the whole body works, and not just the buttocks, as many are used to think. Stand straight, without bending your lower back, feet shoulder-width apart, heels pressed firmly to the floor. Hands on the waist or on the shoulders. Squat without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not go beyond the feet, the back remains straight. It is recommended to perform 3 - 4 series, 10 - 15 repetitions each. Better with weights.
Bicycle.
Everyone knows what a classic bike looks like. Many people have simply forgotten or underestimated this. In fact, this exercise is also very effective. Lie down on the mat and start pedaling imaginary. The neck is not stretched during the movement. Perform the movement for 2-5 minutes without detaching yourself. The press should be on fire! For beginners, one approach is sufficient for the indicated 2 - 5 minutes. Advanced can perform the exercise 2-3 times.
Twist.
Lie on your back, arms behind your head, elbows bent, neck relaxed. He bends his knees and places his feet on the mat. Now we alternately stretch the left elbow to the right knee and vice versa, in the opposite direction. Do 15 repetitions for each knee. Follow 2 - 4 series.
Scissors.
Lie on a mat with your arms behind your head or along your torso. Raise your legs (at right angles to the floor) and begin the movement, crossing your legs from side to side, not too wide. The tension should be felt in the abdominal muscles. We perform the exercise for about a minute, we repeat 3 - 5 times. Beginners keep their feet at right angles, advanced ones can keep their feet 60, 30, or 10 degrees off the floor. Swings can be done both horizontally and vertically, the main thing is not to touch the floor.
Raise your legs with a load.
Lie on the mat with your neck relaxed, arms under your head, lower back pressed firmly to the floor. Put special weights on your legs or pin an object, such as a pillow or ball, between your lower limbs. Do 10 to 15 movements. The number of approaches ranges from 3 to 5. For the advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend standing on a board.
- Perform the waist and hip exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one hour after meals. The complex is ideal for a home.
- Prepare a comfortable rubber mat in advance for your height and equipment (weights, balls, dumbbells). Get a bottle of water.
- If you work out at home, sportswear is not required, but the clothes should still be comfortable.
- When performing a squat, keep your back straight, strong. All other exercises are performed lying down: the lower back is pressed to the floor. The load should be felt by the abdominal muscles, not the back!
- Perform each exercise for the specified number of repetitions, ideally until your abs are burning unbearably.
- Work without sudden movements, at a comfortable pace and amplitude, breathe regularly.
- A short elementary section is recommended before and after.
- Doing exercises for the waist and hips at home, without a trainer, be attentive to yourself. If you feel any discomfort or pain, stop immediately!
And of course, don't forget to eat right! A well-chosen diet - 80 percent success.
I hope you enjoyed this article and that it was useful to you. Don't put off self-improvement until tomorrow and take care of yourself today. With the right perseverance, in just one month you will see eye-pleasing results. I wish you success and be beautiful.