Do you have dangerous fat folds in your abdomen and waist? Is your favorite pair of jeans hard to press now? No problem! The main thing is not to panic. After all, a set of simple exercises for the waist, hips and thighs for each day will help you - 20 minutes is enough to complete, your level of preparation does not matter! All movements are of a primary nature - there is no difficulty beyond good morning exercises. The complex is specially designed to get rid of wrinkles on the waist and abdomen. This complex is ideal when combined with a calorie deficit!
Squats.
Squats are a key element of any training program. According to most people, almost the whole body works, not just the hips. Stand up straight, without bending your back, with your feet shoulder-width apart and your heels firmly on the ground. Hands on waist or shoulders. Sit suddenly to be parallel to the floor. At the same time, the knees form a right angle, do not extend beyond the legs, and the back remains straight. It is recommended to perform 3-4 sets, each with 10-15 repetitions. Good with weight.
Bicycle.
Everyone knows how to make a classic bike. Many people simply forgot or ignored it. In fact, this exercise is still very effective. Lie on the mat and start imagining pedaling. There is no tension in the neck during movement. Perform the movement without slowing down for 2-5 minutes. The press must be on fire! For starters, one method takes 2 to 5 minutes. Can do advanced exercises 2-3 times.
Twisting.
Lie on your back, behind your arms, bent at the elbows, with your neck relaxed. Bend your knees and place your feet on the carpet. Now we stretch the left elbow alternately to the right knee and vice versa in the opposite direction. Repeat 15 times on each knee. Complete sets 2 - 4.
Scissors.
Lie on your back with your head or arms around your body. Raise your legs up (from the bottom corner) and start moving, keeping your legs not too wide and tilted from side to side. It should be felt in the abdominal muscles. We do the exercise for about a minute, repeat 3-5 times. Beginners can keep their feet at right angles, while advanced ones can keep their feet on the floor at 60, 30, or 10 degrees. Swings can be made horizontally or vertically, the main thing is not to touch the floor.
Lifting the leg with the load.
Stretch your neck, lie on the bed, put your hands under your head and your back firmly on the floor. Put special weights on your feet or squeeze something like a pillow or ball between your lower legs. Do 10 to 15 movements. The number of methods is from 3 to 5. For advanced people, the weight should be the maximum for these repetitions.
We also recommend standing on the board.
- Do back and side exercises in a well-ventilated area in the morning, but not immediately after breakfast. Exercise before or one hour after a meal. The complex is ideal for home.
- Prepare a rubber mattress that is comfortable for your height and equipment (weight, ball, dumbbell). Get a bottle of water.
- If you train at home, sportswear is not required, but clothing should be comfortable.
- Keep your shoulders straight and firm while sitting. All other exercises are performed lying down - walking below the waist. The abdominal muscles should feel the load, not your back!
- Do each exercise according to the set number of repetitions until the abs burn unbearably.
- Breathe at a comfortable pace and amplitude, without sudden movements.
- Elemental short stretches are recommended before and after.
- Take care of yourself by doing back and side exercises at home without a coach. If you experience discomfort or pain, stop immediately!
Of course, don't forget to eat right! The diet you choose is 80 percent successful.
I hope you liked this article and found it useful. Don't procrastinate on improving yourself and take care of yourself today. With the right persistence, you can see the eye-catching results in just one month. Good luck and stay beautiful.