Due to the swollen abdomen and sides, not only women but also men often have complexes. This problem is easily solved! Properly organized workouts at home (if you can not go to the gym) and a balanced daily diet will help you get closer to the dream of a flat stomach!
Abdominal fitness in the shortest time possible allows you to cope with problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focus on both the straight and oblique abdominal muscles as well as the back muscles. The load was chosen for women 40 and older, for whom hanging belly and sides is a whole problem. However, this technique is great for a person of any gender and age.
Let's take a closer look at what measures need to be taken to get rid of a weak belly and elongated sides and find beautiful yummy shapes.
Fitness for the abdomen and sides at home
The peculiarity of the complex is that 10 exercises must be done in a certain sequence. By following it, you will achieve the best effect in the shortest period of time. The difficulty level of the classes is suitable even for beginners, and the technique does not require any special equipment. It is enough to have only comfortable sports clothes and a mat.
Gay Gasper recommends that all those who train according to her methodology add cardio elements (gymnastics, jumping, running) to strength exercises for the abdomen and sides, as well as start a balanced diet.
Due to the strength training, the press is formed and the muscles in the back shake, but they will be hidden under a layer of fat. Only thanks to a series of measures can you get rid of body fat effectively and, finally, become the owner of the desired shape!
Remember that warming up is an essential part of your workout. May include leg twists, body twists, forward, backward, and sideways twists. Starting exercises without heat is not the best idea, as the risk of rupturing ligaments or muscles increases.
Fitness at home: Abdominal exercises
The following 10 exercises effectively tighten a weak abdomen:
1. Classic shoes
Work your core abdominal and waist muscles well. 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: Lift the body slightly along the shoulder blades. The press muscles are tense, try pushing the ribs slightly towards the priests. While twisting, in an elevated position, close for 2 charges, pull out and return to SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Exercise the lower back muscles by raising the legs.
I. p. : lie on the floor, lift your legs, bending at the knees at a 90 degree angle.
Description: wings on the sides of the body, start to lift the donkey a few cm from the floor surface. It is not allowed to change the angle of inclination of the legs. You fixate on this position for a few seconds and return to I. P. Repeat 20 times: first 10, then pause, then do the other 10. Make sure the whole body is pressed to the floor.
3. The first and second exercise in the complex (lower and upper press processing)
Lift the legs, as instructed in the second exercise. Begin to stretch your hips and chest toward each other, tearing your shoulder blades and your ass off the floor. Do 10 repetitions, then a break and again 10 times a complex exercise.
4. Side jump
Aiming at lateral muscle training. The technique is similar to the classic curves. However, the shoulders should be pulled towards the opposite knee. Fill 10 times. During exercise, press your pelvis to the floor.
5. Twisting and lung
Lie on your back, bend your legs and pull your legs towards your pelvis.
When lifting the shoulder blades, pull one leg to the chest. Then jump with it, pressing the shoulder blades to the floor. Perform 10 times with each leg.
6. "Bicycle"
Work on the sides.
I. p. : lie on your back, bend your legs and pull up to your stomach.
Description: Straighten one leg and straighten it while lifting over the shoulder blades. Pull the left elbow towards the right knee. Return to I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with raised legs
Effective exercises for a flat stomach.
I. p. : stand in a plank position, leaning on your elbows. The press must be tightened.
Description: Start by lifting your legs on your hips. Do 10 times with each leg.
8. Foot shakes.
I. p. : lie on the floor, bend your legs at a 90 degree angle and lift.
Description: Engage your abdomen by pushing up the shoulder blade and touching the floor with one finger. Return to I. P. and repeat with the second leg. It is necessary to do two sets of 10 times.
9. Raise your knees with your back arched
I. p. : get on your knees and lean on your elbows.
Description: under the pressure of the press muscles, raise the knees. 2 sets of 10 times.
10. Complete torso rotation
I. p. : lie on the floor. Place your feet closer to your pelvis.
Description: Get on your shoulders and start rotating your upper body from side to side and vice versa. Complete 10 times in total.
The essence of the above complex is the need to do everything with muscle tension to the maximum. Once you have completed all the exercises, make sure you lie down. Thanks to him, the effectiveness of the whole complex of exercises increases!
Can't we see a flat stomach without being twisted?
In Gay Gasper training, special attention is paid to the twist. The technique must be accurate and safe!
Twisting itself refers to universal exercises that allow you to achieve your goal. In the process of its implementation, all the muscle fibers of the abdominal pressure are involved, which form the direct and oblique muscle groups. Learning allows you to provide not only a static load (keeping the body in one position), but also a dynamic one (performing direct turns). The muscles simultaneously contract, then stretch.
Thanks to this exercise, you tone the entire rectus abdominis muscle, although it is not very uniform in structure. At the top it is strong and thick, while at the bottom it is weak and thin. Lumbar muscle fibers are also involved. They function as antagonists, that is, also affecting the abdominal muscles.
How not to do
1. Fixation of legs
If you are lying on a horizontal surface and trying to grab, for example, a sofa, or seek the help of a partner, you are making a big mistake. In this case, the entire load is transferred to other muscle groups. It is correct to use foot fixation only when pumping pressure while lying on a reclining bench or on a simulator.
2. Inconsistency between twist execution and respiration
Remember clearly: when you lift the body, exhale and return to I. P. - suck.
3. Separating the lower back from the floor
If there is no support under the lower back during torsion, then this can lead to intervertebral disc prolapse. Therefore, when we raise the body, we press the lower back to the floor as much as possible. It does not work? Then twisting on a fitball or with a towel roll under your lower back is your salvation.
4. Vigorous performance
It is not permissible to help yourself while lifting with shaking arms or legs. Can not remove the shoulders and shoulder blades from the floor? Then do not be afraid. You just have to feel the tension in the muscles. What matters is that you are stretching the muscle fibers and not performing strong turns.
Tips for forming the perfect belly at home
Do not believe the idea that weight training leads to an acceleration of the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. When using weighing agents, you will not reduce the volume of the abdomen, but, on the contrary, you will increase it due to muscle building. This is why waist reduction classes are performed without the use of any weights. It aims to work exclusively with your weight.
To get the desired effect, apply an integrated approach to training. In other words, combine diet with regular physical activity.
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 intake.
- Try to eat less fried and fatty foods.