With the arrival of spring, a good number of people begin to criticize their image in the mirror. At the same time, many find their shapes far from ideal and something needs to be done about it. In winter, warm clothing made it possible to hide excess body bumps, and now spring is rapidly reducing the number of outer layers. Going outside becomes somewhat problematic, since the body causes certain complexes.
At the same time, most of those who want to lose a few kilograms start following a variety of diets, going to gyms to get fit, or working hard at home. Therefore, if you decide to take care of yourself, and in particular your body shapes, then the following set of sports exercises will be an excellent assistant for you.
Exercises to slim the abdomen and sides
Sports exercises that aim to lose weight on the abdomen and sides are the most relevant part of the entire weight loss process. It should be noted that for women and men there is a different set of exercises, since the physiology of the two sexes is very different. In addition to the standard methods of losing weight, the use of breathing exercises, which is quite effective in quickly losing weight in the abdomen, is a good help for the cause. The combined use of physical activity and breathing exercises will allow you to achieve a rapid and sustainable weight loss effect.
Exercises for women
With the help of some diets, it is somewhat troublesome to remove extra inches in the abdomen. Therefore, only systematic training, including the most effective exercises, will help to make progress in this difficult matter.
Squats are the way to success
Squats are generally not very popular and are avoided because they are not considered important for abdominal training. This conclusion is somewhat wrong, since it is the squats that allow a woman to train a part of the body such as the lower abdomen. Therefore, this exercise must be present in her classes.
Twist the body
To train 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 behind the head. As you inhale, you should lift your head and shoulder blades off the floor toward the ceiling. After reaching the maximum elevation point, it should freeze for a short time and then return to the starting point. Exercise is required 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 essence of the exercise comes down to the fact that you need to lift your legs and try to use them to draw numbers from zero to nine in the air. Breathing should not deviate, so try to breathe evenly. This exercise includes three approaches, which should be separated by half-minute breaks.
Gentle touch
In the prone position, with your arms along your body and your legs straight, raise your legs a few inches. Then you should do a few light taps with your feet against each other and slowly take the starting position. The exercise provides up to nine repetitions.
By bike
Exercise has been known since school and is essentially like riding a bike. In the prone position, lifting the legs at an angle, it is necessary to perform 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 feet. In this case, he is lying on the floor and his hands are 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 redraw little circles. The exercise is considered complete if you were able to draw at least twenty circles.
Candle
Starting position: you are lying on the floor, with your arms behind your head and your legs bent. Taking a breath, it is required to tear the pelvis off the floor and lift it to the position where a straight line is reached with the knees. 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 the flame of a candle, so keep it burning. As you exhale, you should return to the starting point. It is repeated at least three times.
Difficult, 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. With your legs crossed, you should try to lift your pelvis at least a little. At this time, the breath is held. The resulting tension is maintained for some time and then the starting position is taken. At the same time, keep in mind that the ascent is the inhalation and the descent is the exhalation. Since the exercise is hard enough, 3-5 reps will suffice.
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 order the stomach, but also to significantly improve coordination and develop flexibility. In addition, the 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. The hands are placed along the body. The course of the exercise is conditioned by the fact that you must go 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. When you inhale, there is an ascent and when you exhale, a descent. It is repeated at least eight times.
Look left and then right
Lying on the ground, bend your legs and swing your arms behind your head. The left foot should move behind the right. Performing the exercise means that the body will not lift easily and will twist slightly to the left. 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, for example, you have grown a beer belly, stopping drinking beer will not help you achieve a flat, raised silhouette in the belly area. As you are a man, there is no way to get away from sport, so 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, stretch and lift your legs and body at the same time. To perform this action, the legs must be bent at the knees and the palms of the hands must move towards the knee area. It is repeated five times, and then there is a pause of about half a minute and all the movements are repeated again. The total number of repetitions must be at least three times.
Exercise 2
This exercise is analogous to the first one. The only exception is that you should reach with the palms of the hands not to the knees, but to the shins. The number of repetitions is identical, that is, three times with thirty-second pauses.
Exercise 3
The third exercise seems a bit more difficult, since you have to reach with the palms to the soles of the feet and the head to the knees. The number of approaches has not changed and the rest time remains the same at thirty seconds. After completing this exercise, you can allow yourself a short break (1 minute).
Exercise 4
You are in a supine position with your arms behind your head. Don't bend your legs, keep them straight. You need to lift your legs and body at the same time to a distance of about eight inches. In this case, the body of the body should be turned to the side. By making a movement, you first turn in one direction, and by repeating the movement, you turn in the other direction. These movements must be repeated five times. This is followed by a rest of approximately half a minute. When you complete the fourth exercise in both directions, you can rest for a minute.
Exercise 5
The body position is the same as in the previous exercise. You should also lift your legs and trunk. It should be borne in mind that now, when lifting the legs, they must be bent and the body of the body must rotate so that your right elbow touches your left knee and vice versa. If your stretch interferes with your full range of motion, try reaching toward your knee as much as possible. The pause between series foresees a time interval of thirty seconds.
Exercise 6
Finally, the set of these exercises should be completed with pumping of the press and an exercise such as a bicycle. In this exercise, the bicycle foresees that you will perform it with your hands behind your head. These exercises are designed for as many repetitions as you can, that is, the work must go to wear and tear.
Breathing exercises
Breathing exercises are one of the simplest and most enjoyable exercises that aim to lose weight in the abdomen. Here you don't have to try too hard 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 facility does not affect in any way the effectiveness of the exercises below, since thanks to the breathing exercises the body receives full oxygen saturation, which in turn activates the metabolic process, and on the basis ofthis long awaited weight loss occurs. Of course, this is all theory, and to personally verify the benefits of breathing exercises, you must go to practice. So do not hesitate, but start losing weight and experiencing pleasure at the same time.
Breathing exercise 1
Almost all the exercises in this complex can be performed with music. That being said, don't include rock or metal. The most suitable option is relaxing music. The first exercise assumes that you are completely relaxed and in a lying position. While in this position, you need to bend your knees to breathe deeply enough. When inhaling, it is necessary to draw the abdomen. As for exhaling, here you do everything in reverse order, that is, exhaling, you do not carry your stomach, but inflate it. To complicate the task a bit, you can connect the body of the body to work. To do this, while inhaling, bend your body on your abdomen so that you have the impression that you are swinging your abs. During exercise, breath control is required and the number of repetitions should be at least ten times.
Breathing exercise 2
Don't change the position. We stretch our arms in relation to the length of the body and begin to inhale and exhale rapidly. It takes about ten seconds to do this type of breathing. Then you need to contract your stomach as much as possible and slowly lift your feet. In this case, the feet should be perpendicular to the ground. Next, you need to bring your legs closer to your body and wrap your arms around them. We hold our breath and remain in this position for several seconds. The last stage of the exercise is to return to the starting position and relax completely. It is done no more than four times.
Breathing exercise 3
The position of the torso is the same, except for the arms, as they must move under the buttocks. We inhale and exhale fast enough without missing a beat. We do about ten seconds. Then we lift the legs and draw the stomach. 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 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 implies that you are standing with your back against the wall. As you inhale, you should feel the tension in your lower back, and as you exhale, you should press your lower back closely against the wall. In this case, the abdominal muscles must experience tension. It is repeated seven to eight times.
Breathing exercise 5
To perform the exercise, you must sit in a chair. The back is as straight as possible and the knees are at a right angle. In this exercise, it is necessary to breathe with the stomach and at the same time the abdominal muscles should work as much as possible, that is, periodically tense and relax. The first time, ten such inhalations and exhalations are performed, and then you need to try to bring the total to 40 times.