With the arrival of spring, a large number of people begin to criticize their image in the mirror. At the same time, many find that their shapes are far from perfect and something needs to be done about it. In winter, outerwear allowed to hide unnecessary protrusions of the body, and now spring is rapidly reducing the number of outer shells. Going outside becomes somewhat problematic as the body causes certain complexes.
At the same time, most people who want to lose a few pounds start following a variety of diets, going to the gym or working hard on themselves at home. Therefore, if you decide to take care of yourself and especially your body shape, then the next set of sports exercises will be a great helper.
Exercises for weight loss of the abdomen and sides
Exercises that are aimed at losing weight on the abdomen and sides are the most appropriate part of the whole weight loss process. It should be borne in mind that there are different sets of exercises for women and men, as the physiology of the two sexes is seriously different. In addition to standard weight loss methods, the use of breathing exercises, which is quite effective for rapid weight loss in the abdomen, is a good help for the cause. The combined use of both physical activity and breathing exercises will allow you to achieve a quick and lasting effect of weight loss.
Exercises for women
With the help of some diets, it is a bit problematic to remove the extra inches in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will help progress on this difficult issue.
Squats are the path to success
Squats are usually not very popular and are avoided because they are considered unimportant for abdominal training. This conclusion is somewhat incorrect, because squats allow a woman to train such a part of the body as the lower abdomen. Therefore, this exercise should be present in your classes.
Body torsion
For training the rectus muscles of the abdomen, the exercise aimed at twisting the body is considered a good option. To do this, you need to sit on the floor. At the same time, the legs are bent and the arms are behind the head. As you inhale, you should lift your head and shoulders from the floor to the ceiling. Once you reach the maximum lifting point, you should freeze briefly and then return to the starting point. The exercise is required nine to twelve times.
Virtual numbers
Before you start the exercise, sit on the floor and put your hands behind your back. In this case, the legs should extend forward. The essence of the exercise comes down to the fact that you have to lift your legs and try to use them to draw numbers from zero to nine in the air. Breathing should not be misleading, so try to breathe evenly. This exercise includes three approaches that should be separated by half-minute breaks.
Soft touch
Lying down, arms down along the body and legs straight, lift your legs a few inches. Then you need to make a few light kicks with each other and slowly take the starting position. The exercise provides up to nine repetitions.
With a bicycle
The exercise is known from school and is essentially similar to cycling. From a lying position, lifting your legs at an angle, it is necessary to make movements that mimic the rotation of the pedals of a bicycle. The duration of the exercise is one minute. Three times is the required number of repetitions.
Pillow and circles
The exercise involves the use of a pillow to be placed between the legs. In this case, you are lying on the floor with your arms raised. The exercise is based on the fact that holding the pillow with your feet, you make circular movements. First draw small circles in the air and then move on to drawing large circles. Finally go back and draw small circles again. The exercise is considered complete if you have managed to draw at least twenty circles.
Candle
Starting position - lying on the floor, arms behind your head, legs bent. Inhaling, you are required to detach the pelvis from the floor and raise it to the position where a straight line with the knees is reached. You need to stay at the top point for a few seconds and at the same time the tension of the body should be maximum. You are a candle flame, so light it. When exhaling, you should return to the starting point. Repeat at least three times.
Difficult but necessary
Assume a starting position when lying on the floor with your legs raised perpendicular to the floor and your arms along your body. With your legs crossed, you should try to lift your pelvis at least a little. At this time, breathing is stopped. The resulting voltage is retained for some time and then the initial position is taken. In doing so, keep in mind that the ascent is inhalation and the descent is exhalation. Since the exercise is hard enough, 3-5 repetitions will be enough.
Hula-hoop - the solution to all problems
Hula-hoop is the perfect solution for every woman. The use of a hoop allows not only to tidy the stomach, but also significantly improve coordination, develop flexibility. In addition, hula hoop helps to get rid of such an unpleasant moment as sagging skin. That is why you should not neglect this sports tool and if you do not have it in stock, go to the store and buy it urgently.
Unable to reach
We take a standard position, ie lying down. The hands are placed on the body. The course of the exercise is determined by the fact that you have to move from lying down to sitting position and lean forward. In this case, the toes should reach the toes. Do not bend your legs in any way. Inhalation occurs ascent, and exhalation - descent. Repeat at least eight times.
Look left and then right
Lie on the floor, bend your legs and move your arms behind your head. The left leg should be moved behind the right. Performing the exercise means that the body will not rise easily and will bend 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.
Exercise for men
If you have grown, for example, a beer belly, then just giving up beer will not help you get a flat and embossed silhouette in the abdomen. As a man, you have nowhere to get out of the sport and therefore it is necessary to perform certain physical exercises that will help you get in shape.
Exercise 1
You lie on the floor with your hands on your body. Then strain and lift your legs and body at the same time. When performing this action, the legs should be bent at the knees and the palms of the hands should 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 total number of repetitions must be at least three times.
Exercise 2
This exercise is similar to the first. The only exception is that you have to reach the shins with the palms of your hands, not the knees. The number of repetitions is identical, ie three times with pauses of thirty seconds.
Exercise 3
The third exercise seems a bit more difficult, as you have to reach the feet with your palms and your head to your knees. The number of approaches has not changed and the rest time is still the same thirty seconds. After performing this exercise, you can afford a short break (1 minute).
Exercise 4
You are lying down with your hands behind your head. Do not bend your legs, but keep them straight. You need to lift your legs and body at a distance of about twenty centimeters at the same time. In this case, the body should be turned to the side. When making a movement, you first turn in one direction and, repeating the movement, make a turn in the other direction. These movements must be repeated five times. Followed by a break for about half a minute. When you have completed the fourth exercise in both directions, you can rest for a minute.
Exercise 5
The position of the body is the same as in the previous exercise. You also need to lift your legs and core. It should be borne in mind that now, when lifting the legs, they should be bent, and the body should be turned so that your right elbow touches your left knee and vice versa. If stretching interferes with your full range of motion, try simply stretching to your knee as much as possible. The break between sets provides a time interval of thirty seconds.
Exercise 6
Finally, the set of these exercises should be completed by pumping the press and such an exercise as a bicycle. In this exercise, the bike assumes that you will perform it with your hands behind your head. These exercises are designed for as many repetitions as you can give, that is, the work must go to wear.
Breathing exercises
Breathing exercises are one of the simplest and most enjoyable exercises that are aimed at losing weight in the abdomen. Here you do not need to strain too much and try to perform exercises that your body can not master. Breathing exercises are an easy exercise that is accessible to everyone, without exception. At the same time, this lightness in no way affects the effectiveness of the exercises below, because thanks to breathing exercises the body receives full oxygen saturation, which in turn activates the metabolic process and on this basis the long-awaited weight loss occurs. Of course, all this is a theory, and to personally test the benefits of breathing exercises, you need to go to practice. So do not hesitate, and start losing weight and experiencing pleasure at the same time.
Breathing Exercise 1
Almost all exercises in this complex can be performed with music. With that in mind, don't include rock or metal. The most suitable option is music for relaxation. The first exercise assumes that you are completely relaxed and lying down. While in this position, you should bend your knees to take a deep enough breath. When inhaling, it is necessary to withdraw the abdomen. As for exhaling, here you do everything in reverse order, that is, exhaling, you do not pull your stomach, but you inflate. To complicate the task somewhat, you can connect the body to work. To do this, while inhaling, bend your body at the abdomen so that you have the impression that you are swinging your abdomen. Breathing control is required during the exercise and the number of repetitions should be at least ten times.
Breathing Exercise 2
Do not change position. We stretch our arms to the length of the body and begin to inhale and exhale quickly. It takes about ten seconds to perform this type of breathing. Then you should pull in your abdomen as much as possible and slowly raise your legs. In this case, the legs must be perpendicular to the floor. Then you need to pull your legs towards your body, wrapping your arms around them. We hold our breath and stay in this position for a few seconds. The last stage of the exercise involves returning to the starting position and complete relaxation. It is performed no more than four times.
Breathing Exercise 3
The position of the torso is the same, except for the arms, as they must be moved under the buttocks. We inhale and exhale fast enough without losing the rhythm. We perform for about ten seconds. Then we lift our legs and insert our stomachs. In this position, the scissors exercise is performed for about ten seconds. When you're done, lower your legs and relax completely. After a few seconds, repeat the whole set of actions again. The total number of repetitions of the exercise should not be less than ten times.
Breathing Exercise 4
We accept the starting position, which means that you are standing and supporting your back on the wall. As you inhale, you should feel tension in the lumbar region, and as you exhale, you should press your lower back against the wall. In this case, the abdominal muscles must feel tension. Repeat seven to eight times.
Breathing Exercise 5
To perform the exercise, you need to sit in a chair. The back is as straight as possible and the knees form a right angle. In this exercise it is necessary to breathe with the stomach and at the same time the abdominal muscles to work to the maximum, ie to periodically tense and relax. Ten such inhalations are performed for the first time and then you should try to bring the total to 40 times.