With the arrival of spring, quite a number of people begin to criticize their image in the mirror. At the same time, many find that their shapes are far from ideal and something needs to be done about it. In winter, outerwear made it possible to hide excess body protrusions, and now spring is rapidly reducing the number of outer shells. Going out becomes a bit of a problem as the body creates certain complexes.
At the same time, the majority of those who want to lose a few pounds start using various diets, exercising in the gym or working hard on themselves at home. Therefore, if you do decide to take care of yourself and your body shapes in particular, the following sports exercises will be an excellent helper for you.
Exercises to lose weight from the abdomen and sides
Exercise aimed at losing weight on your stomach and sides is the most important part of the whole weight loss process. It should be borne in mind that there are different exercises for women and men, as the physiology of the two sexes is very different. In addition to the standard methods of losing weight, the use of breathing exercises, which are very effective for losing weight in the abdomen quickly, is a good help for the cause. The combined use of physical activity and breathing exercises allows you to get a quick and lasting effect of weight loss.
Exercises for women
With the help of some diets, it is a bit problematic to remove extra inches in the abdomen. Therefore, only systematic training that includes the most effective exercises will help make progress on this difficult matter.
Squats are the way to success
Squats are generally not very popular and are avoided because they are not considered essential for abs training. This conclusion is somewhat wrong, as it is squats that allow a woman to exercise part of the body such as the lower abdomen. Therefore, this exercise should be present in your classes.
twisting the body
For training the muscles of the rectus abdominis, an exercise to twist the body is considered a good option. To do this, you need to sit on the floor. At the same time, your legs are bent and your arms behind your head. As you inhale, raise your head and shoulder blades from the floor to the ceiling. When you have reached the maximum lifting point, you should freeze briefly 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 put your arms behind your back. In this case, the legs should be stretched forward. The essence of the exercise is that you have to lift your legs and try to use them to pull numbers from zero to nine in the air. Breathing shouldn't be mislead, so try to breathe steadily. This exercise includes three approaches, which should be separated by half-hour breaks.
Soft Tap
In the prone position, lift your legs with your arms over the entire length of your body and your straight legs a few centimeters. Then you should do a few light blows with your feet one below the other and slowly take the starting position. The exercise has up to nine repetitions.
By bike
The exercise has been known since school and is essentially similar to cycling. From the prone position and with the legs raised at an angle, movements must be performed that imitate the rotation of the pedals on a bicycle. The duration of the exercise is one minute. Three times is the required number of repetitions.
Cushions and circles
The exercise involves the use of a pillow that must be placed between the feet. In this case, you are lying on the floor with your hands raised. The exercise is based on the fact that you hold the pillow with your feet and make circular movements. First draw small circles in the air, then move on to drawing large circles. Finally, go back and draw little circles again. The exercise is considered complete when you have been able to draw at least twenty circles.
candle
Starting position - you are lying on the floor, your arms behind your head, your legs bent. When inhaling, the pelvis must be torn off the floor and raised to the position where a straight line is reached with the knees. It is necessary to stay at the upper point for a few seconds, and at the same time the body tension should be at its maximum. You are a candle flame so keep it burning. As you exhale, you should return to the starting point. It is repeated at least three times.
Tough, but necessary
Assume a starting position in which you lie on the floor with your legs raised perpendicular to the floor and your arms along the length of your body. With your legs crossed, try to lift your pelvis at least a little. At this point the breath is held. The resulting tension is held for some time and then the starting position is assumed. Remember that ascent is to inhale and descent is to exhale. Since the exercise is hard enough, 3-5 repetitions are enough.
Hula-Hoop - the solution for all problems
Hula-Hoop is the perfect solution for every woman. The use of a tire not only allows the stomach to be cleared, it also greatly improves coordination and develops flexibility. In addition, hula hoop helps to get rid of such an uncomfortable moment as sagging skin. Hence, you should not neglect this sports tool. If you don't have it in stock, go to the store and buy it urgently.
Impossible to achieve
We take a standard position, ie we lie down. Hands are placed along the body. The course of the exercise depends on moving from a prone position to a sitting position and bending forward. In this case, the fingers should reach the toes. Do not bend your legs in any way. There is an ascent when you inhale and a descent when you exhale. It is repeated at least eight times.
Look left and then right
Lie 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 does not lift easily and turns a little to the left. You will freeze in this position for a short 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 you have grown a beer belly, for example, it won't help you just to go without beer to get a flat and embossed silhouette in the stomach area. Since you are a man, there is no escaping 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 against your body. Next, load and lift your legs and body at the same time. This action involves bending the legs at the knees and moving the palms of the hands to the knee area. It is repeated five times, and then there is a pause of about half a minute and all movements are repeated again. The total number of repetitions must be at least three times.
Exercise 2
This exercise is analogous to the first. The only exception is that you need to reach up to your shins with your palms, not your knees. The number of repetitions is identical, that is, three times with pauses of 30 seconds.
Exercise 3
The third exercise looks a little more difficult because you have to reach with your palms to the soles of your feet and your head to your knees. The number of approaches has not changed and the rest time is still 30 seconds. After completing this exercise, you can take a short break (1 minute).
Exercise 4
You are lying on your back with your arms behind your head. Instead of bending your legs, keep them straight. You need to raise 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. When you make a move, rotate in one direction first, and when you repeat the move, rotate in the other direction. These movements should be repeated five times. This is followed by a pause of about half a minute. When you've completed the fourth exercise in either direction, it's time to rest for a minute.
Exercise 5
The body position is the same as in the previous exercise. You should also raise your legs and core. It should be borne in mind that when lifting your legs, they must now be bent and the body of the body should rotate so that your right elbow touches your left knee and vice versa. If your stretch is interfering with your full range of motion, try to stretch toward your knees as much as possible. The break between the sets provides a time interval of 30 seconds.
Exercise 6
Finally, the set of these exercises should end with pumping the press and an exercise such as a bicycle. In this exercise, the bike calls for you to do it with your hands behind your head. These exercises are designed for as many repetitions as you can give, so the work should be worn out.
breathing exercises
Breathing exercises are one of the easiest and most fun exercises aimed at losing weight in your stomach. This is where you don't need to try too hard and try to do exercises that your body cannot master. Breathing aerobics is a simple exercise that is available to everyone without exception. At the same time, this ease does not in any way affect the effectiveness of the following exercises, since thanks to breathing exercises the body receives complete oxygen saturation, which in turn activates the metabolism and occurs on the basis of this long-awaited weight loss. Of course, this is all theory, and in order to personally check the benefits of breathing exercises, you should get into practice. So don't hesitate, lose weight and experience joy at the same time.
Breathing exercise 1
Almost all 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 should bend your knees to breathe deeply enough. When inhaling, the abdomen must be drawn in. As for the exhalation, do everything in reverse order, that is, when you exhale, you do not draw in your stomach, but inflate it. To make the task a little more difficult, you can connect the body of the body to work. To do this, bend your body into your stomach while you inhale so that you get the impression that you are swinging your abdominal muscles. Breath control is required during exercise, and the number of repetitions should be at least ten times.
Breathing exercise 2
Do not change the position. We stretch our arms relative to the length of our body and begin to inhale and exhale quickly. It takes about ten seconds to perform this type of breath. Then you should pull into your stomach as much as you can and slowly raise your feet. In this case, the feet should be perpendicular to the floor. Next, you need to draw your legs towards your body and put your arms around them. We hold our breath and stay in this position for a few seconds. The final phase of the exercise involves returning to the starting position and total relaxation. It is done no more than four times.
Breathing exercise 3
The position of the trunk is the same except for the arms, as they have to be moved under the buttocks. We breathe in and out quickly enough without losing our rhythm. We perform about ten seconds. Then we lift our legs and pull in our 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 the entire 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 means that you are standing with your back against the wall. As you inhale, you must feel the tension in your lumbar spine, and as you exhale, you should press your lower back firmly against the wall. In this case, the abdominal muscles should be under tension. Repeat seven to eight times.
Breathing exercise 5
To do the exercise, you need to sit on a chair. Keep your back as straight as possible and your knees at right angles. 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, regularly strain and relax. The first time, ten such breaths are taken, and then you should try to bring the total up to 40 times.