Due to the large belly and hips, not only women but also men often suffer from this disease. This problem is easily solved! Properly organized home workouts (if you can't make it to the gym) and a daily balanced diet will get you one step closer to your dream of a flat stomach!
Exercise for the abdominal area in the shortest possible time allows you to deal with problem areas in just ten exercises. Famed trainer Gay Gasper has developed a series of exercises that target both the rectus and obliques of the abdomen, and the back muscles. The load is chosen for women 40 years of age and older, for whom sagging abdomen and sides are a full-blown problem. However, this technique is great for a person of any gender and age.
Let's find out carefully what measures should be taken to get rid of the bloated belly and protruding sides, and find the perfect body shape.
Exercise for the abdomen and hips at home
The peculiarity of the complex is that 10 exercises must be performed in a certain sequence. Follow it, you will achieve the best effect in the shortest amount of time. The difficulty level of the classes is suitable even for beginners, and the technique does not require any special equipment. Just having comfortable sportswear and a mat is enough.
Gay Gasper recommends that all who work out her method add cardiovascular elements (aerobics, dance, running) to their abdominal and side strength exercises, and begina balanced diet.
Due to strength training, compression is created, and the muscles in the back wobble, but they will be hidden under a layer of fat. Only thanks to a set of measures can you effectively get rid of body fat and, in the end, become the person you want to be in shape!
Remember that a warm-up is an essential part of your workout. It may include foot rotation, body rotation, forward, backward, and side bends. Starting the exercise without a warm-up is not the best idea, as the risk of tearing a ligament or muscle increases.
Exercise at home: Abdominal exercises
The following 10 exercises to effectively tone the toned abdomen:
1. Classic Crunches
Good exercise for abs and waist. The main thing is to follow the twisting technique for the best effect.
I. p. : lie on the floor, bend your knees and place your hands behind your head.
Description: Gently lift the body along with the shoulder blades. The muscles of the press are in tension, trying to push the ribs a little towards the priests. While performing the twist, in an elevated position, hold for 2 counts, exhale and return to SP. Do the exercise 10 times, then - take a short break and repeat - 10 times.
2. Exercise the muscles of the lower depressor by lifting the leg up.
I. p. : Lie on the floor, raise your legs, bend your knees at a 90-degree angle.
Description: hands to body level, start to raise your butt a few centimeters off the floor. It is not allowed to change the angle of inclination of the legs. You stay in this position for a few seconds and return to I. P. Repeat 20 times: first 10 times, then rest, then do the remaining 10. Make sure that your entire body is pressed against the floor.
3. The first and second exercises in the combination (lower press and upper press)
Raise your legs, as shown in exercise 2. Begin to stretch your hips and chest toward each other, ripping your shoulder blades and butt off the floor. Do 10 reps, then take a break and repeat 10 times a compound exercise.
4. Side crunches
Aim to exercise the lateral muscles. The technique is similar to the classic twist. However, the shoulder should be pulled towards the opposite knee. Complete 10 times. During the exercise, press your pelvis into the floor.
5. Twist and wiggle
Lie on your back, bend your legs and pull them toward your pelvis.
While lifting above the shoulder blades, pull one leg toward the chest. Then lunge after it, pressing your shoulder blades into the floor. Do 10 reps with each leg.
6. "Bicycle"
Work on the sides.
I. p. : lie on your back, bend your legs and pull up your stomach.
Description: straighten one leg and point it up, while lifting it above the shoulder blades. Pull your left elbow towards your right knee. Return to the I. P. and repeat on the other side. Do 10 reps with each leg.
7. Plank with leg raise
Effective exercises to have a flat stomach.
I. p. : Stand in a plank position with elbows on. The press needs to be tightened.
Description: Start by lifting your legs over your hips one at a time. Do 10 reps with each leg.
8. Foot kick.
I. p. : lie on the floor, bend your legs at a 90 degree angle and lift.
Description: Work your abs by pushing your shoulder blades up and touching the floor with one toe. Return to I. P. and repeat with the return leg. It is necessary to perform two sets of 10 times.
9. Raise your knees with a backbend
I. p. : Kneel and lean on elbows.
Description: under the tension of the presses, raise the knee. 2 sets of 10 times.
10. Full body rotation
I. p. : lying on the floor. Place your feet closer to your pelvis.
Description: Raise your shoulder blades and begin to rotate your upper body from side to side and vice versa. Complete a total of 10 times.
The essence of the above complex is that it is necessary to do everything with maximum muscle tension. After completing all the exercises, remember to stretch. Thanks to it, the effectiveness of the entire complex of exercises increases!
Can't we see a flat stomach without twisting ourselves?
During Gay Gasper's training, special attention was paid to his ability to twist himself. Technique must be correct and safe!
Twist yourself refers to the universal exercises that allow you to achieve your goals. During the exercise, all the muscle fibers of the abdominal press are involved in forming the direct and oblique muscles. The lesson allows you to provide not only a static load (holding the body in one position), but also a dynamic load (directly performing twists). Muscles simultaneously contract, then stretch.
Thanks to this exercise, you tone the entire rectus abdominis muscle, although it is not uniform in structure. The upper part is strong and thick, the lower part is weak and thin. Lumbar muscle fibers are also involved. They act as an antagonist, i. e. also affect the abdominal muscles.
How not to do
1. Fixed foot
If you're lying on a horizontal surface and trying to pick it up, such as a sofa, or ask your partner for help, you're making a big mistake. In this case, the entire load is transferred to other muscle groups. It is correct to use foot restraints only when pumping the press while lying on an inclined bench or on a simulator.
2. The difference between doing twists and breathing
Remember clearly: when lifting your body, you exhale and return to I. P. - inhale.
3. Separate your lower back from the floor
If there is no support under the lower back during twisting, this can lead to disc prolapse. Therefore, when we lift our bodies up, the more we press our lower backs to the floor, the better. Inactive? Then, twisting on a ball or rolling a towel under your lower back is your lifesaver.
4. Sensational performance
Do not help yourself when lifting by swinging your arms or legs. Can't lift your shoulders and shoulder blades off the floor? Then don't panic. You just need to feel the muscle tension. The important thing is that you're tensing the muscle fibers, not doing twists and turns.
Tips to shape the perfect belly at home
Don't believe the idea that weight training will speed up the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the mass of subcutaneous fat. When using weight gain drugs, you will not reduce the volume of the abdomen, but on the contrary, it will increase due to the process of building muscle. That's why waist reduction classes are done without using any weights. It is designed to work on its own with your own weight.
To get the desired effect, take an integrated approach to training. In other words, combine diet with continued physical activity.
The basic rules of proper nutrition
- Eat small meals 5-6 times a day.
- Drink plenty of water (1. 5-2 liters per day).
- Reduce sugar and salt consumption.
- Try to eat less fried and fatty foods.