Not only women but also men often have complexes due to the bulge in the abdomen and sides. This problem is easy to solve! A properly organized home workout (if you can't go to the gym) and a balanced daily diet will help you get closer to your dream of a flat belly!
Work your abs in the shortest amount of time possible, addressing problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focus on the rectus and oblique muscles of the abs, as well as the muscles of the back. This load is chosen for women 40 years and older, for whom sagging abs and sides is an overall problem. However, this technique is very useful for people of any gender and age.
Let's take a closer look at what should be done to get rid of a saggy belly and protruding sides and find beautiful appetizing forms.
Abdominal and flanks workout at home
The complex is characterized by 10 exercises that must be completed in a certain order. Follow it and you will achieve the best results in the shortest time. The difficulty level of the lessons is suitable even for beginners, and the technique does not require any special equipment. Only comfortable tracksuits and cushions will suffice.
Gay Gasper recommends that everyone following her method add cardio (cardio, dance, running) to abdominal and side strength exercises and start a balanced diet.
As a result of strength training, stress builds, back muscles wiggle, but they hide under a layer of fat. Only through a set of measures can you effectively get rid of body fat and eventually become the owner of the ideal body!
Remember that warming up is an important part of your workout. It can include leg swings, body turns, forward, backward, and side bends. It's not the best idea to start exercising without a warm-up because of the increased risk of tearing ligaments or muscles.
Home Fitness: Abdominal Workout
The following 10 exercises can effectively tighten the loose belly:
1. Classic Crunches
Great exercise for the major abdominal muscles and lower back. The main thing is to follow the twisting technique for the best results.
I. p. : Lie on the floor with knees bent and hands behind head.
Description: Gently lift the body with the shoulder blades. With the muscles of the press in tension, try to push the ribs slightly towards the priest. While doing the twist, in an elevated position, lock for 2 counts, exhale and return to SP. Do 10 exercises, then - take a short break, then - repeat 10 times.
2. Exercise the muscles of the lower press by raising the leg.
I. p. : Lie on the floor with your legs raised and your knees bent at a 90-degree angle.
Description: With your arms at your sides, begin to lift your butt a few centimeters off the ground. Changing the angle of inclination of the legs is not allowed. You hold this position for a few seconds, then come back to the I. P. Repeat 20 times: the first 10, then rest, then do the remaining 10. Make sure your entire body is on the floor.
3. 1st and 2nd exercise in the complex (exercise down press and up press)
Raise your legs as instructed in the second exercise. Begin to stretch your hips and chest against each other, tearing your shoulder blades and buttocks off the floor. Repeat 10 times, then rest and do 10 more complex exercises.
4. Side Crunches
Designed to work the outer muscles. The technique is similar to a classic twist. However, the shoulder must be pulled toward the opposite knee. Complete 10 times. During the exercise, press your pelvis to the floor.
5. Twist and Sprint
Lie on your back, bend your legs, and pull your feet toward your pelvis.
Pull one leg in front of your chest as you lift your shoulder blades. Then lunge with it, pressing your shoulder blades to the floor. Perform 10 reps on each leg.
6. "Bicycle"
Work on both sides.
I. p. : Lie on your back, bend your legs, and pull up to your belly.
Description: Straighten one leg and point it up while lifting over the shoulder blades. Pull the left elbow to the right knee. Go back to I. P. and repeat with the other side. Perform 10 reps on each leg.
7. Leg Raise Plank
Effective exercise to flatten the lower abdomen.
I. p. : Stand in plank position, leaning against your elbows. The press should be tightened.
Description: Begin by taking turns raising your legs above your hips. Do 10 reps on each leg.
8. Shake your feet.
I. p. : Lie on the floor with your legs bent at a 90-degree angle and raised.
Description: Work your abs by pushing your shoulder blades up and touching the floor with one toe. Go back to I. P. and repeat for the second leg. Do two sets of 10 reps.
9. Knee Raise with Back Bow
I. p. : Kneel down with elbows on the ground.
Description: Under the tension of the press muscles, raise the knees. 2 sets of 10 reps.
10. Full Torso Rotation
I. p. : Lie on the floor. Bring your feet close to your pelvis.
Description: Lift your shoulder blades and begin to rotate your upper body from side to side and vice versa. Completed 10 times in total.
The essence of the above complex is the need to maximize muscle tone. Be sure to stretch when you're done with all the exercises. Thanks to it, the effectiveness of the whole exercise increases!
Can't see a flat belly without twisting?
During Guy Gasper's training, special attention is paid to twisting. The technique must be correct and safe!
The twist itself refers to a general exercise that will allow you to achieve your goals. During its implementation, all muscle fibers of abdominal compression are involved, forming the rectus and oblique muscle groups. The course can provide not only static loads (holding the body in one position) but also dynamic loads (directly performing torsion). The muscles contract at the same time, then stretch.
Thanks to this exercise, you can work the entire rectus abdominis, although its structure is not very uniform. The upper part is strong and thick, and the lower part is weak and thin. Psoas muscle fibers are also involved. They act as antagonists, i. e. additionally affect the abdominal muscles.
what if you don't
1. Fixation of the legs
If you're lying on a level surface and trying to grab, say, a sofa, or turn to a partner, you're making a big mistake. In this case, the entire load is transferred to other muscle groups. It is correct to use the leg immobilization device only when lying on a reclining bench or on a simulator.
2. The difference between body rotation and breathing
Remember clearly: as you lift your body, you exhale, then return to I. P. - inhale.
3. The lower back is separated from the floor
If the lower back is not supported during the twist, then this can lead to a prolapsed disc. Therefore, when lifting the body, we try to press the lower back into the floor as much as possible. Not working? Then a twisting exercise ball or towel roll under your waist is your salvation.
4. Jerky performance
Don't allow yourself to help yourself while lifting with arm or leg swings. Can't get your shoulders and shoulder blades off the floor? Then don't panic. You just need to feel the tension in the muscles. It's important that you're tensing the muscle fibers, not doing jerky twists.
Tips for getting the perfect belly at home
Don't believe the idea that weight training will speed up the weight loss process. Such exercises build muscle in the body without affecting the volume of subcutaneous fat. When you use weight gainers, you don't reduce the volume of your belly, instead, it increases due to muscle building. This is why waist reduction classes are performed without using any weights. It is designed to work only with your own body weight.
To achieve the desired results, use an integrated approach to training. In other words, combine diet with consistent physical activity.
Ground rules for proper nutrition
- Eat less food 5-6 times a day.
- Drink plenty of water (1. 5-2 liters per day).
- Reduce sugar and salt intake.
- Eat as little fried and greasy food as possible.