Because of the belly and protruding sides, not only women, but also men often have complexes. This problem is easily solved! Well-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!
Abs fitness in the shortest possible time allows you to tackle problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focuses on the rectus and oblique muscles of the abdomen and the back muscles. The load was selected for women aged 40 and over, for whom sagging belly and sides are a problem. However, this technique is great for a person of any gender and age.
Let's take a look at what steps should be taken to get rid of a saggy 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 get 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. Just have comfortable sportswear and a mat.
Gay Gasper recommends that everyone who trains according to his methodology add cardiovascular elements (aerobics, dancing, running) to strength exercises for the abs and sides, and also start a balanced diet.
Due to strength training, the press is formed and the back muscles sway, but they are hidden under a layer of fat. Only thanks to a set of measures can you 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 leg swings, body turns, forward, backward and side bends. Starting exercises without a warm-up is not the best idea, as it increases the risk of tearing ligaments or muscles.
Fitness at home: abdominal exercises
The following 10 exercises effectively tighten a saggy belly:
1. Classic crunches
Well work the main abdominal and waist muscles. The main thing is to follow the twist technique to get the best effect.
I. p. : Lie on the floor, bend your knees and place your hands behind your head.
Description: Slightly lift the body together with the shoulder blades. The press muscles are in tension, try to push the ribs a little towards the priests. While doing the twist, in an elevated position, lock for 2 counts, exhale and return to SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Work your lower bench press muscles by lifting your legs.
I. p. : lie on the floor, lift your legs, bending your knees at a 90 degree angle.
Description: arms to the sides of the body, start lifting the butt a few inches from the surface of the floor. It is not allowed to change the angle of inclination of the legs. You fixate in this position for a few seconds and return to the I. P. Repeat 20 times: first 10, then rest, then do the remaining 10. Make sure your entire body is pressed against the floor.
3. The first and second exercise of the complex (lower and upper pressure exercise)
Raise your legs as instructed in the 2nd exercise. Start stretching your hips and chest towards each other, pulling your shoulder blades and butt off the floor. Do 10 repetitions, then a break, and again 10 times of a complex exercise.
4. Side crunches
It is intended to work the lateral muscles. The technique is similar to classic twists. However, the shoulders should be pulled towards the opposite knee. Complete 10 times. During the exercise, press your pelvis into the floor.
5. Twisting and Throwing
Lie on your back, bend your legs and pull your feet towards your pelvis.
As you lift up on your shoulder blades, pull one leg towards your chest. Then investigate with him, pressing his shoulder blades into the ground. 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 point upwards, while climbing on the shoulder blades. Pull your left elbow towards your right knee. Return to the I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with leg lifts
Effective exercise for a flat belly.
I. p. : Get into 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 the feet.
I. p. : Lie on the floor, bend your legs at a 90 degree angle and lift.
Description: Engage your abs by pushing your shoulder blades up and touching the floor with one toe. Return to the I. P. and repeat with the second leg. It is necessary to do two sets of 10 times.
9. Lifting the knees with the arch of the back
I. p. : get on your knees and support yourself on your elbows.
Description: under the tension of the press muscles, lift your knees. 2 sets of 10 times.
10. Total trunk rotation
I. p. : lie on the floor. Place your feet closer to your pelvis.
Description: Stand up on your shoulder blades 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 maximum muscle tension. After completing all the exercises, be sure to stretch. Thanks to this, the effectiveness of the entire exercise complex increases!
Can't we see a flat belly without twisting?
In Gay Gasper's training, special attention is paid to the twist. The technique must be correct and safe!
The twist itself refers to universal exercises that allow you to achieve your goal. In the process of its implementation, all muscle fibers of the abdominal press are involved, which form the direct and oblique muscle groups. The lesson allows you to provide not only a static load (holding the body in one position), but also dynamic (performing twists directly). The muscles at the same time contract and then lengthen.
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, and at the bottom it is weak and thin. Lumbar muscle fibers are also involved. They function as antagonists, i. e. additionally affecting the abdominal muscles.
how not to do
1. Fixing the legs
If you are lying on a horizontal surface and trying to pick up, for example, a sofa, or resorting to 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 leg attachment only when pumping the press while lying on an incline bench or on a simulator.
2. The discrepancy between performing twists and breathing
Remember clearly: when lifting the body, you exhale and return to the I. P. - inhale.
3. Separation of the lower back from the floor
If there is no support under the lower back during the twist, it can lead to prolapse of the intervertebral discs. Therefore, when lifting the body, we press the lower back into the floor as much as possible. Does not work? So, twisting on a fitball or with a towel roll under your lower back is your lifeline.
4. Uneven performance
It is not allowed to help yourself when lifting with arm or leg movements. Can't get your shoulders and shoulder blades off the floor? So don't panic. You just need to feel the tension in the muscles. What matters is that you are tensing the muscle fibers and not performing sudden twists.
Tips for shaping the perfect belly at home
Do not believe the opinion 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. By using weighting agents, you will not reduce the volume of the abdomen, but on the contrary, increase it due to muscle building. That's why waist reduction classes are performed without the use of weights. It is intended to work exclusively with its own weight.
To achieve the desired effect, apply an integrated approach to training. In other words, combine diet with constant physical activity.
Basic rules of proper nutrition
- Eat small meals 5-6 times a day.
- Drink lots of water (1. 5-2 liters a day).
- Reduce your intake of sugar and salt.
- Try to eat less fried and fatty foods.