With the coming of spring, a fair number of people start to be critical of their image in the mirror. At the same time, many find that their forms are far from ideal, and something needs to be done about this. In winter, outerwear made it possible to hide excess body protrusions, and now spring is rapidly reducing the number of outer shells. Going outside becomes somewhat problematic, since the body causes certain complexes.
At the same time, the bulk of those wishing to lose a few kilograms begins to apply a variety of diets, go to fitness rooms or work hard on themselves at home. Therefore, if you decide to take care of yourself and, in particular, the shapes of your body, then the following set of sports exercises will be an excellent assistant for you.
Exercises for slimming the abdomen and sides
Sports exercises that are aimed at losing weight on the abdomen and sides are the most relevant part of the entire process of losing weight. It should be borne in mind that for women and men there is a different set of exercises, since the physiology of the two sexes is seriously different. In addition to standard methods of losing weight, the use of breathing exercises, which is quite effective for quickly losing weight in the abdomen, is a good help to the cause. The combined use of both physical activity and breathing exercises will allow you to achieve a quick and sustainable effect of weight loss.
Exercises for Women
With the help of some diets, it is somewhat problematic to remove extra centimeters in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will help to achieve progress in this difficult matter.
Squats are the road to success
Squats are generally not very popular and are avoided because they are considered unimportant for abdominal training. This conclusion is somewhat incorrect, since it is squats that allow a woman to train such a part of the body as the lower abdomen. Therefore, this exercise should be present in your classes.
Twisting the body
For training the rectus abdominis muscles, an exercise aimed at twisting the body is 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. As you inhale, you should lift your head and shoulder blades from the floor towards the ceiling. Having reached the maximum lifting point, you should freeze for a short time, and then return to the starting point. Exercise is required from nine to twelve times.
Virtual Numbers
Before starting the exercise, sit on the floor and place your arms in the back. In this case, the legs should be extended forward. The essence of the exercise boils down to the fact that you need to raise your legs and try to use them to draw numbers from zero to nine in the air. Breathing should not go astray, so try to breathe evenly. This exercise involves three approaches, which should be separated by half-minute pauses.
Soft tap
In the prone position, with the arms down the length of the body and the legs straight, raise the legs a few centimeters. Then you should make a few light strikes with your feet between each other and slowly take the starting position. The exercise provides for up to nine repetitions.
By bike
The exercise has been known since high school and in essence resembles cycling. From a prone position, raising your legs at an angle, it is necessary to make movements that imitate 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 that must be placed between the feet. In this case, you are lying on the floor, and your hands are raised up. 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, make the reverse transition and draw small circles again. The exercise is considered complete if you were able to draw at least twenty circles.
Candle
Starting position - you are lying on the floor, arms behind your head, legs bent. Taking a breath, it is required to tear the pelvis off the floor and raise it to the position where a straight line with the knees is reached. It is necessary to stay at the top point for several seconds and at the same time the body tension should be maximum. You are a candle flame, so keep it burning. On exhalation, you should return to the starting point. It is repeated at least three times.
Hard, but necessary
Take a starting position where you lie on the floor with your legs raised perpendicular to the floor and your arms along your body length. With your legs crossed, you should try to raise your pelvis at least a little. At this time, the breath is held. The resulting tension is held for some time, and after that the initial position is taken. At the same time, keep in mind that ascent is inhalation, and descent is exhalation. Since the exercise is hard enough, 3-5 reps will be enough.
Hula-hoop - the solution to all problems
Hula-hoop is the perfect solution for any woman. The use of a hoop allows not only to tidy up the stomach, but also significantly improve coordination, develops flexibility. In addition, hula-hoop helps to get rid of such an unpleasant moment as sagging skin. Therefore, you should not neglect this sports tool, and if you do not have it in stock, then go to the store and buy it urgently.
Impossible to reach
We take a standard position, that is, lying down. Hands are placed along the body. The course of the exercise is conditioned by the fact that you need 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. On inhalation, an ascent occurs, and on an exhalation, a descent. It is repeated at least eight times.
Look left and then right
Lying on the floor, bend your legs and move your arms behind your head. The left foot should be moved behind the right. Performing the exercise implies that the body will not easily rise, and even twist to the left a little. In this position, you freeze for a short period of time and then come back. A similar sequence of actions is carried out for the other side. 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 acquire a flat and embossed silhouette in the belly area. Since you are a man, there is no getting away from sports, and therefore it is necessary to perform certain physical exercises that will help you get in shape.
Exercise 1
You are lying on the floor with your arms along your body. Next, strain and lift your legs and body at the same time. When performing this action, the legs must be bent at the knees, and the palms of the hands 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 total number of repetitions must be at least three times.
Exercise 2
This exercise is analogous to the first. The only exception is that you must reach with the palms of your hands not to your knees, but to your shins. The number of repetitions is identical, that is, three times with pauses of thirty seconds.
Exercise 3
The third exercise looks a little more difficult, since you have to reach with your palms to the soles of your feet, and your head to your knees. The number of approaches has not changed and the rest time is still the same thirty seconds. After completing this exercise, you can allow yourself a short rest (1 minute).
Exercise 4
You are in a supine position with your arms behind your head. Do not bend your legs, but keep them straight. You need to raise your legs and body at the same time to a distance of about twenty centimeters. In this case, the body of the body should be turned to the side. Making a movement, you first turn in one direction, and repeating the movement, you make a turn in the other direction. These movements should be repeated five times. This is followed by rest for about half a minute. When you complete the fourth exercise in both directions, you can rest for one minute.
Exercise 5
Body position is the same as in the previous exercise. You should also lift your legs and core. It should be borne in mind that now, when raising your legs, they need to be bent, and the body of the body should turn so that your right elbow touches your left knee, and vice versa. If your stretch interferes with the full range of motion, then try to just stretch towards the knee as much as possible. The break between sets provides for a time interval of thirty seconds.
Exercise 6
Finally, the set of these exercises should be finished with pumping the press and such an exercise as a bicycle. In this exercise, the bicycle provides 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 should go to wear and tear.
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 have to strain too much and try to perform exercises that your body cannot master. Respiratory gymnastics is an easy exercise that is available to everyone, without exception. At the same time, this ease does not in any way affect the effectiveness of the exercises below, since thanks to breathing exercises the body receives full oxygen saturation, which in turn activates the metabolic process, and on the basis of this long-awaited weight loss occurs. Of course, this is all theory, and in order to personally verify the benefits of breathing exercises, you should go to practice. Therefore, do not hesitate, but start losing weight and experiencing pleasure at the same time.
Breathing Exercise 1
Almost all exercises of this complex can be performed with music. That being said, don't include rock or metal. The most suitable option is relaxation music. The first exercise assumes that you are completely relaxed and in a lying position. While in this position, you should bend your knees to take a deep enough breath. When inhaling, it is necessary to draw in the abdomen. As for the exhalation, here you do everything in the opposite order, that is, exhaling, you do not suck in your stomach, but inflate. To complicate the task somewhat, you can connect the body of the body to work. To do this, while inhaling, bend the body in the abdomen so that you get the impression that you are swinging the abs. During the exercise, breathing control is required, and the number of repetitions should be at least ten times.
Breathing Exercise 2
Do not change the position. We stretch our arms relative to the length of the body and begin to inhale and exhale quickly. It takes about ten seconds to perform this type of breath. Then you should draw in your stomach as much as possible and slowly raise your feet. In this case, the feet should be perpendicular to the floor. Next, you need to pull your legs to the body, wrapping your arms around them. We hold our breath and remain in this position for several 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 need to be moved under the buttocks. We inhale and exhale quickly enough without losing the rhythm. We carry out about ten seconds. Then we raise our legs and draw in the stomach. In this position, the scissors exercise is performed for about ten seconds. When finished, lower your legs and completely relax. After a few seconds, repeat the entire 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 implies that you are standing and have supported your back against the wall. While inhaling, you need to feel the tension in the lumbar region, and exhaling, you should closely press your lower back against the wall. In this case, the abdominal muscles should experience tension. Repeats seven to eight times.
Breathing Exercise 5
To perform the exercise, you must sit on 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 abdomen and at the same time the abdominal muscles should work as much as possible, that is, periodically strain and relax. The first time, ten such breaths are performed, and then you should try to bring the total to 40 times.