With the arrival of spring, many people are starting to criticize 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 them. In winter, outerwear helped to hide excess body protrusions, and now spring is rapidly reducing the number of outer shells. Going out becomes somewhat of a problem, as the body causes certain complexes.
At the same time, most of those who want to lose a few pounds begin to apply a variety of diets, go to the gym or work hard at home. Therefore, if you decide to take care of yourself and, in particular, your body shapes, the following set of sports exercises will be a great help for you.
Exercises to slim the abdomen and sides
Sports exercises that aim to lose weight on the abdomen and sides are the most important part of the whole weight loss process. It should be borne in mind that for women and men there is a different set of exercises, since the physiology of both sexes is seriously different. In addition to standard weight loss methods, the use of breathing exercises, which are effective enough to lose weight quickly in the abdomen, is a good help in the cause. The combined use of physical activities and breathing exercises will allow you to achieve a rapid and lasting weight loss effect.
Exercises for women
With the help of certain diets it is somewhat problematic to remove extra inches in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will allow progress in this difficult matter.
Squats are the road to success
Squatsare generally not very popular and are avoided because they are considered unimportant for abdominal training. This conclusion is somewhat incorrect, as it is the squats that allow a woman to train a part of the body such as the lower abdomen. Therefore, this exercise should be present in your lessons.
Twist the body
To train the straight muscles of the abdomen, an 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. When you inhale, you should lift your head and shoulder blades from the floor to the ceiling. After reaching the maximum lifting point, you need to freeze for a short time and then return to the starting point. The 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 have to lift your legs and try to use them to draw numbers from zero to nine in the air. The breath should not stray, so try to breathe evenly. This exercise consists of three approaches, which should be separated by half-minute pauses.
Soft press
While lying down with your arms at your sides and legs straight, raise your legs a few inches. Then you should do a few light kicks between you and slowly take the starting position. The exercise involves up to nine repetitions.
By bike
The exercise has been known since school and is essentially similar to riding a bicycle. From a lying position, lifting the 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 number of repetitions required.
Pillow and circles
The exercise involves the use of a pillow which should be placed between the feet. In this case, you are lying on the floor and your hands are raised. The exercise is based on the fact that by holding the pillow with your feet, you make circular movements. Start by drawing small circles in the air, then move on to drawing large circles. Finally, go back and draw small circles again. The exercise is considered finished if you have been 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 necessary to tear the pelvis from the floor and lift it to the position where a straight line with the knees is reached. It is necessary to stay at the high point for several seconds, and at the same time the body tension should be maximum. You are a candle flame, so keep burning it. Upon expiration, you must return to the starting point. It is repeated at least three times.
Difficult, but necessary
Assume a starting position where you lie down on the floor with your legs raised perpendicular to the floor and your arms at your sides. With your legs crossed, you should try to lift your pelvis at least a little. At this moment, the breath is held. The resulting tension is held for some time, and then the initial 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 quite difficult, 3-5 repetitions will be sufficient.
Hula-hoop - the solution to all problems
Hula-hoop is the perfect solution for any woman. The use of a hoop not only helps tidy the stomach, but also significantly improves coordination, develops 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, urgently go to the store and buy it.
Unable to reach
We take the standard position, that is to say lying down. The hands are placed along the body. The progress of the exercise is conditioned by the fact that you must change from a lying position to a sitting position and lean forward. In this case, the fingers should reach the toes. Do not bend your legs in any way. On inspiration, an ascent is made, and on an expiration, a descent. It is repeated at least eight times.
Look left 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 means that the body will not lift up easily and twist to the left a bit. In this position, you freeze for a short period of time and then come back. A similar sequence of actions is performed for the other side. The exercise is repeated five to seven times.
Exercise for men
If you have cultivated, for example, a beer belly, just giving up the beer won't help you gain a flat, raised figure in the belly area. Since you are a man, you cannot stray from sports and therefore it is necessary to do certain physical exercises that will help you get in shape.
Exercise 1
You are lying on the floor with your arms at your sides. Then straighten 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, then there is a pause of about half a minute and all movements are repeated again. The total number of repetitions should 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 your knees but your shins. The number of repetitions is the same, that is to say three times with pauses of thirty seconds.
Exercise 3
The third exercise seems a bit more difficult, as you have to reach your palms against the soles of your feet and your head against 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 give yourself a short rest (1 minute).
Exercise 4
You are in the supine position with your arms behind your head. Don't bend your legs, but keep them straight. You should elevate your legs and your 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 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 a minute.
Exercise 5
The body position is the same as in the previous exercise. You also need to elevate your legs and core. It should be borne in mind that now when you lift the legs, they should be bent and the body of the body should rotate so that your right elbow touches the left knee, and vice versa. If your stretch is interfering with the full range of motion, try to stretch as far as possible towards the knee. The break between sets provides for a time interval of thirty seconds.
Exercise 6
Finally, all of these exercises should be completed by pumping the press and an exercise such as a bicycle. In this exercise, the bicycle involves you doing it with your hands behind your head. These exercises are designed for as many reps as you can do, that is, the work should go to wear.
Breathing exercises
Breathing exercises are one of the easiest and most enjoyable exercises aimed at losing weight in the abdomen. Here, you don't need to strain yourself too much and try to perform exercises that your body can't handle. Respiratory gymnastics is easy and accessible to everyone, without exception. At the same time, this ease does not in any way affect the effectiveness of the exercises below, because thanks to the breathing exercises the body receives a complete saturation with oxygen, which in turn activates the metabolic process, and on thebasis of this long awaited weight loss. Of course, this is all theory, and in order to personally verify the benefits of breathing exercises, you should go for a workout. Therefore, do not hesitate, but start to lose weight and experience pleasure at the same time.
Breathing exercise 1
Almost all of the exercises in 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. In this position, you need to bend your knees to take a deep enough breath. When inhaling, it is necessary to aspirate the abdomen. As for the exhalation, here you do everything in the reverse order, that is, while exhaling, you do not inhale the stomach, but inflate. To complicate the task somewhat, you can connect the body to the body at work. To do this, while inhaling, bend your body in the abdomen to feel as if you are swinging your abs. During exercise, breathing control is necessary and the number of repetitions should be at least ten times.
Breathing exercise 2
Do not change the position. We stretch our arms out in relation to the length of the body and start to inhale and exhale rapidly. It takes about ten seconds to perform this type of breathing. Then you need to suck your stomach out as much as possible and slowly lift your feet up. In this case, the feet should be perpendicular to the ground. Then you need to pull your legs against the body, wrapping your arms around them. We hold our breath and stay in this position for several seconds. The final step of the exercise is to return to the starting position and relax completely. It is not performed 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 fairly quickly without losing rhythm. We do about ten seconds. Then we lift the legs and pull the stomach. 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 all the 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 that you have highlighted your back against the wall. As you breathe in you should feel the tension in the lumbar region, and as you breathe out you should press your lower back tightly against the wall. In this case, the abdominal muscles should feel 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 stomach, and at the same time the abdominal muscles should work as much as possible, that is, periodically tighten and relax. The first time, ten of these inhalations and exhalations are done, then you should try to increase the total to 40 times.