With the advent of spring, a large number of people began to criticize their pictures in the mirror. At the same time, many argue that its shape is far from ideal, and something needs to be done about it. In winter, outerwear makes it possible to hide excess body protrusions, and now spring is rapidly reducing the amount of outer shell. Going outside becomes quite problematic, as the body causes certain complexes.
At the same time, most of those who want to lose a few pounds start using a variety of diets, going to the gym for fitness or working hard at home. So, if you decide to take care of yourself and, in particular, your body shape, then the following set of sports exercises will be an excellent helper for you.
Exercises to slim the abdomen and sides
Exercise aimed at losing weight in the abdomen and sides is the most relevant part of the whole process of losing weight. Keep in mind that for women and men there is a different set of exercises, as the physiology of the two sexes is very different. In addition to weight loss methods, the use of breathing exercises, which are effective enough to lose weight in the abdomen quickly, is a good help. The combination of physical activity and breathing exercises will allow you to achieve rapid and continuous weight loss effects.
Training for Women
With the help of some diet, it is quite difficult to lose extra centimeters in the stomach. Therefore, only systematic training, which includes the most effective training, will help achieve progress in this difficult matter.
Squats are the path to success
Squats are generally less popular and avoided because they are considered unimportant for abdominal exercises. This conclusion is somewhat incorrect, because the squat allows a woman to train body parts such as the lower abdomen. Therefore, this exercise must be present in your class.
Rotate the body
To train the rectus abdominis muscles, exercises aimed at turning the body are considered a good option. To do this, you must sit on the floor. At the same time, the legs are bent, and the arms are behind the head. While inhaling, you should lift the head and shoulders blades from the floor towards the ceiling. After reaching the maximum lifting point, you should freeze for a short time, and then return to the starting point. Training is required from nine to twelve times.
Virtual Numbers
Before starting the exercise, sit on the floor and place your arms behind your back. In this case, the legs should be extended forward. The gist of this exercise is the fact that you have to lift your legs and try to use them to draw numbers from zero to nine in the air. Breath cannot go astray, so try to breathe evenly. This exercise involves three approaches, which should be separated by a half-minute pause.
Soft tap
In a prone position, with the arms down along the body and legs straight, lift the legs a few centimeters. Then you should make a few light kicks to each other and slowly take the starting position. This exercise provides up to nine repetitions.
By bike
This exercise has been known since school and is basically like cycling. From a prone position, raising your legs at an angle, it is necessary to perform movements that mimic the rotation of the bike pedal. The training period is one minute. Three times is the number of repetitions required.
Pillows and circles
Exercises involve the use of pillows that must be placed between the legs. In this case, you lie on the floor, and your hands are raised. Exercise is based on the fact that by holding a pillow with your feet, you are doing a circular motion. First, draw a small circle in the air, and then draw a large circle. Finally, go back and draw a small circle again. This exercise is considered complete if you can draw at least twenty circles.
Candles
Starting position - you are lying on the floor, arms behind your head, legs bent. Inhale, it is necessary to tear the pelvis from the floor and raise it to a position where a straight line with the knee is reached. You must be at the top point for a few seconds and at the same time the body tension should be maximum. You are a candle flame, so keep the fire burning. While exhaling, you should return to the starting point. It is repeated at least three times.
Hard, but necessary
Take the starting position where you are lying on the floor with your legs raised perpendicular to the floor and your arms along your body. With the legs crossed, you should raise the pelvis at least slightly. At this point, the breath is held. The resulting tension is held for some time, after which the initial position is taken. At the same time, remember that climbing is inhalation, and decrease is breathing. Since exercise is quite difficult, 3-5 reps will suffice.
Hula-hoop - the solution to all problems
Hula-hoop is the perfect solution for any woman. The use of loops allows not only tidy up the abdomen, but also significantly improves coordination, expanding flexibility. In addition, hula-hoop helps eliminate unpleasant moments such as sagging skin. So you can not neglect this sports tool, and if you do not have it in stock, then go to the store and buy immediately.
Not reachable
We take the standard position, which is lying down. Hands are placed along the body. This journey is controlled by the fact that you have to move from a prone position to a sitting position and bend forward. In this case, the fingers should reach the toes. Do not bend your legs in any way. While inhaling, a climb occurs, and when exhaling, descends. It is repeated at least eight times.
Look left and then right
Lie on the floor, bend your legs and move your hands behind your head. The left foot should be moved behind the right. Doing exercise means that the body will not easily rise, and will turn slightly to the left. In this position, you freeze for a short period of time and then return. A similar sequence of actions is performed for the other party. The exercise is repeated five to seven times.
Training for men
If you have grown up, for example, a beer belly, then stopping drinking beer will not help you get a flat shadow and appear in the abdomen. Since you are a man, you cannot run away from sports, and therefore need to do certain physical exercises that will help you stay healthy.
Exercise 1
You are placed on the floor with your hands along your body. Next, stretch and lift your legs and body at the same time. While performing this action, the feet must be bent at the knees, and the palms must be moved to the knee area. It is repeated five times, and then there is a pause for about half a minute and all movements are repeated again. The number of repetitions must be at least three times.
Exercise 2
This exercise is similar to the first one. The only exception is that you must reach with your palms not to the knees, but to your feet. The number of repetitions is the same, i. e. three times with a pause of thirty seconds.
Exercise 3
The third exercise looks a little harder, as you have to reach with the palms to the soles of the feet, and the head to the knees. The number of approaches did not change and the rest time was still the same thirty seconds. After completing this exercise, you can rest for a while (1 minute).
Exercise 4
You are in a supine position with your arms behind your head. Do not bend the legs, but stay straight. You need to lift your legs and body at a distance equal to a distance of about twenty centimeters. In this case, the body part must be rotated to the side. Performing a movement, you first turn in one direction, and repeating the movement, you turn in the other direction. This movement should be repeated five times. This is followed by a break of about half a minute. When you finish the fourth exercise in both directions, you can rest for a minute.
Exercise 5
Body position is the same as in the previous exercise. You also need to lift your legs and core. Keep in mind that now, while lifting the legs, they must be bent, and the torso must rotate until your right elbow touches the left knee, and vice versa. If your stretching interferes with movement completely, then try to stretch towards the knee as much as possible. The interval between sets provides a thirty-second interval.
Exercise 6
Finally, this set of exercises should be completed by pumping a newspaper and training like a bicycle. In this exercise, the bike provides that you will do it with your hands behind your head. These exercises are designed for as many repetitions as you can give, i. e. the work should be worn and worn.
Breathing Exercises
Breathing exercises are one of the easiest and most fun exercises aimed at losing weight in the abdomen. Here you do not have to put too much stress and try to do exercises that your body can not control. Breathing gymnastics is a simple exercise available to everyone, without exception. At the same time, this facility does not affect the effectiveness of the exercises below, because thanks to breathing exercises, the body receives full oxygen saturation, which in turn activates metabolic processes, and based on this long-awaited weight loss occurs. Of course, these are all theories, and to personally believe in the benefits of breathing exercises, you should practice. So do not hesitate, but start to lose weight and have fun at the same time.
Breathing Exercise 1
Almost all exercises in this complex can be done with music. That said, do not include stones or metals. The most suitable option is relaxation music. The first exercise assumes that you are really relaxed and in a lying position. While in this position, you should bend your knees to take a deep breath. While inhaling, it is necessary to pull the stomach. As for breathing, here you do everything in reverse order, that is, exhale, you do not inhale, but inflate. To complicate the task to some extent, you can connect body parts to the workplace. To do this, while inhaling, bend the body at the abdomen until you get the impression that you are swinging the abs. During exercise, respiratory control is required, and the number of repetitions should be at least ten times.
Breathing Exercise 2
Do not change position. We stretched our arms against the length of the body and began to inhale and exhale quickly. It takes about ten seconds to do this type of breathing. Then you should pull your stomach as much as possible and lift your legs slowly. In this case, the feet should be perpendicular to the floor. Next, you need to pull the leg to the body, wrapping your arms around it. We held our breath and remained in this position for a few seconds. The final stage of training involves returning to the starting position and resting completely. It is done no more than four times.
Breathing Exercises 3
The position of the torso is the same, except for the arms, as they need to be moved under the ass. We inhale and exhale quickly without losing rhythm. We run for about ten seconds. Then we lifted our legs and pulled our stomachs. In this position, the scissors exercise is performed for about ten seconds. When done, lower your legs and relax completely. After a few seconds, repeat the entire action group again. The number of repetitions of training should not be less than ten times.
Breathing Exercise 4
We accept the starting position, which indicates that you are standing and supporting your back against the wall. While inhaling, you should feel tension in the lumbar region, and while exhaling, you should press the lower back against the wall tightly. In this case, the abdominal muscles should experience tension. Repeat seven to eight times.
Breathing Exercise 5
To exercise, you must sit in a chair. The back is as straight as possible, and the knees form the right angle. In this exercise, it is necessary to do breathing with the abdomen and at the same time the abdominal muscles should work as much as possible, that is, periodically stretch and relax. The first time, ten breaths are done, and then you have to try to make the total 40 times.