Due to the bulging belly and sides, not only women but also men often have complexes. This problem is easily solved! Properly organized home workouts (if you can't 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 possible time allows you to deal with problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focuses on both straight and oblique abdominal muscles and back muscles. The load is chosen for women aged 40 and over, for whom sagging abdomen and sides are a problem. However, this technique is great for people of all genders and ages.
Let's take a closer look at what measures we need to take to get rid of a sagging belly and bulging sides and find beautiful appetizing 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 level of difficulty of the classes is suitable even for beginners, and the technique does not require special equipment. It is enough to have only comfortable sportswear and bedding.
Gay Gasper recommends that anyone who trains according to her methodology add cardio elements (aerobics, dancing, running) to strength exercises for the abdomen and sides, as well as start a balanced diet.
Thanks to strength training, the press is formed and the back muscles swing, but they will be hidden under a layer of fat. Only thanks to a set of measures you can effectively get rid of body fat and finally become the owner of the desired shape!
Remember that warming up is an essential part of your workout. It can include swinging the legs, bending the body, bending forward, backward and sideways. Starting exercises without warming up is not the best idea, as the risk of tearing ligaments or muscles increases.
Home fitness: abdominal exercises
The following 10 exercises effectively tighten a relaxed abdomen:
1. Classic abdominal presses
Train the main abdominal muscles and the waist well. The main thing is to follow the twisting technique for best effect.
I. p. : lie on the floor, bend your knees and put your hands behind your head.
Description: Lift the body slightly together with the shoulder blades. The muscles of the press are tense, try to press a little ribs to the priests. While twisting, in the raised position, lock for 2 pieces, exhale and return to SP. Perform the exercise 10 times, then - a short break and again - 10 repetitions.
2. Training the muscles of the lower press by lifting the legs.
I. p. : lie on the floor, lift your legs, bending your knees at an angle of 90 degrees.
Description: hands on the side of the body, start lifting the buttocks a few inches off the floor surface. It is not permissible to change the angle of inclination of the legs. Fix in this position for a few seconds and return to I. P. Repeat 20 times: first 10, then rest, then do the other 10. Make sure the whole body is pressed to the floor.
3. The first and second exercise in the complex (training of the lower and upper press)
Raise your legs as shown in Exercise 2. Start stretching your hips and chest towards each other, tearing your shoulders and butt off the floor. Do 10 repetitions, then rest and again 10 times a complex exercise.
4. Lateral crunches
Aimed at training the lateral muscles. The technique is similar to the classic twists. However, the shoulders should be pulled to the opposite knee. Finish 10 times. During the exercise, press your pelvis to the floor.
5. Twisting and throwing
Lie on your back, bend your legs and pull your feet to your pelvis.
When lifting the shoulder blades, pull one leg toward the chest. Then throw yourself with it, pressing the blades to the floor. Perform 10 times with each leg.
6. "Bicycle"
Work from the side.
I. p. : lie on your back, bend your legs and pull to the abdomen.
Description: Straighten one leg and point it upwards while climbing on the shoulder blades. Pull your left elbow to your right knee. Return to I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with lifting legs
Effective exercise for a flat stomach.
I. p. : stand in a plank position, leaning on your elbows. The press must be tight.
Description: Start by taking turns lifting your legs above your hips. Do 10 times with each leg.
8. Swinging legs.
I. p. : lie on the floor, bend your legs at an angle of 90 degrees and lift.
Description: Engage your abdomen by pushing your shoulders up and touching the floor with one finger. Return to I. P. and repeat with the other leg. You need to make two sets 10 times.
9. Raise the knees with the rear arch
I. p. : get on your knees and lean on your elbows.
Description: Raise your knees under the tension of the press muscles. 2 sets of 10 times.
10. Full 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 one side to the other and back. Finish a total of 10 times.
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, be sure to stretch. Thanks to it, the effectiveness of the whole set of exercises increases!
Can't we see a flat stomach without twisting?
In Gay Gasper's training, special attention is paid to twisting. The technique must be correct and safe!
Twisting in itself refers to universal exercises that allow you to achieve your goal. In the process of its implementation involved all the muscle fibers of the abdominal press, which form the direct and oblique muscle groups. The lesson allows you to provide not only static load (keeping the body in one position), but also dynamic (direct twists). The muscles contract at the same time, then stretch.
Thanks to this exercise you tone the entire rectus abdominis muscle, although it is not very uniform in structure. The upper part is strong and thick, and the lower part is thin and thin. Lumbar muscle fibers are also included. They act as antagonists, ie they additionally affect the abdominal muscles.
How not to do
1. Fixing the legs
If you lie on a horizontal surface and try 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 the foot fixation only when pumping the press while lying on an inclined bench or on a simulator.
2. The discrepancy between the performance of turns and breathing
Remember clearly: when you lift the body, exhale and return to I. P. - inhale.
3. Separation of the waist from the floor
If there is no support under the lower back during torsion, this can lead to prolapse of the intervertebral discs. Therefore, when lifting the body, press the lower back to the floor as much as possible. Did not work? Then twisting a fitball or rolling a towel under your waist is your salvation.
4. Abrupt performance
It is not allowed to help yourself with lifting with a swing of the arms or legs. Can't tear your shoulders and shoulders off the floor? Then don't panic. You just have to feel the tension in the muscles. It is important to tense the muscle fibers, not to make sharp turns.
Tips for shaping the perfect belly at home
Do not believe the opinion that weight training accelerates the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. When you use weight-bearing drugs, you will not reduce the volume of the abdomen, but, on the contrary, you will increase it due to muscle building. That is why waist reduction classes are held without the use of weights. It is designed to work exclusively with your own weight.
To get the desired effect, apply an integrated approach to training. In other words, combine the diet with constant physical activity.
Basic rules for proper nutrition
- Eat small meals 5-6 times a day.
- Drink plenty of water (1, 5-2 liters per day).
- Reduce your intake of sugar and salt.
- Try to eat less fried and fatty foods.