Because of 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!
Fitness for the abdomen in the shortest possible time allows you to cope with problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focuses on both the rectus and oblique muscles of the abdomen, and the muscles of the back. The load was selected for women 40 years of age and older, for whom sagging belly and sides are a whole problem. However, this technique is great for a person of any gender and age.
Let's take a closer look at what measures should be taken to get rid of a flabby belly and protruding sides, and find beautiful appetizing forms.
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 any special equipment. It is enough to have only comfortable sportswear and a mat.
Gay Gasper recommends that everyone who trains according to her methodology add cardio elements (aerobics, dancing, running) to strength exercises for the abdomen and sides, and also start a balanced diet.
Due to strength training, the press is formed, and the muscles on the back swing, but they will be 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 integral part of training. It can include leg swings, torso twists, forward, backward and side bends. Starting exercises without a warm-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 flabby tummy:
1. Classic crunches
Well work out the main abdominal muscles and waist. The main thing is to follow the twisting technique for the best effect.
I. p . : lie down on the floor, bend your knees and put your hands behind your head.
Description: Slightly lift the body along with the shoulder blades. The muscles of the press are in tension, try to push the ribs a little towards the priests. While doing twisting, in an elevated position, lock in for 2 counts, exhale and return to SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Working out the muscles of the lower press by lifting the legs.
I. p . : lie down on the floor, raise your legs, bending at the knees at a 90-degree angle.
Description: arms to the sides of the body, begin to lift the ass a few cm from the floor surface. It is not permissible to change the angle of inclination of the legs. You fix 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 that the entire body is pressed against the floor.
3. The first and second exercise in the complex (working out the lower and upper press)
Raise your legs, as instructed in the 2nd exercise. Begin to stretch your hips and chest towards each other, tearing your shoulder blades and ass off the floor. Do 10 repetitions, then a break and again 10 times of a complex exercise.
4. Side crunches
Aimed at working out the lateral muscles. The technique is similar to classic twists. However, the shoulders must be pulled towards the opposite knee. Complete 10 times. During the exercise, press your pelvis to the floor.
5. Twisting and lunging
Lie on your back, bend your legs and pull your feet to the pelvis.
When lifting on the shoulder blades, pull one leg to the chest. Then lunge with it, pressing the shoulder blades to the floor. 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 it up, while rising on the shoulder blades. Pull your left elbow towards your right knee. Come back to I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with leg raises
Effective exercise for a flat tummy.
I. p . : stand in a plank position, leaning on your elbows. The press should be tightened.
Description: Start by taking turns lifting your legs above your hips. Do 10 times with each leg.
8. Rocking the feet.
I. p . : lie on the floor, bend your legs at a 90-degree angle and lift.
Description: Engage your abs by pushing up on your shoulder blades and touching the floor with one toe. Come back to I. P. and repeat with the second leg. It is necessary to do two sets of 10 times.
9. Raising the knees with back arch
I. p . : get on your knees and lean on your elbows.
Description: under the tension of the muscles of the press, raise your knees. 2 sets of 10 times.
10. Full rotation of the torso
I. p . : lie on the floor. Place your feet closer to your pelvis.
Description: Rise up on your shoulder blades and begin to rotate your upper body from one side to the other and vice versa. Complete 10 times in total.
The essence of the above complex is the need to do everything with muscle tension to the maximum. After completing all the exercises, be sure to stretch. Thanks to it, the effectiveness of the entire complex 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, all the 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 a dynamic one (directly performing twists). Muscles at the same time contract, then stretch.
Thanks to this exercise, you tone the entire rectus abdominis muscle, although it is not very uniform in structure. In the upper part it is strong and thick, and in the lower part it is weak and thin. The lumbar muscle fibers are also involved. They work as antagonists, that is, additionally affecting the abdominal muscles.
How not to do
1. Fixation of the legs
If you are lying on a horizontal surface and trying to catch, 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 the fixation of the legs only when pumping the press while lying on an incline bench, or on a simulator.
2. The discrepancy between the execution of twists and breathing
Clearly remember: when lifting the body, you exhale, and returning to the I. P. - inhale.
3. Separation of the lower back from the floor
If there is no support under the lower back during twisting, then this 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? Then twisting on a fitball or with a towel roll under the lower back is your salvation.
4. Jerky performance
It is not allowed to help yourself when lifting with swings of arms or legs. 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. What matters is that you are tensing the muscle fibers, and not performing jerky twists.
Tips for shaping the perfect tummy at home
Do not believe the opinion that weight training leads to an acceleration of the process of losing weight. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. When using weighting agents, you will not reduce the volume of the abdomen, but, on the contrary, increase it due to muscle building. That is why waist reduction classes are carried out without the use of any weights. It is intended to work exclusively with your own weight.
In order to get 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 plenty of water (1. 5-2 liters per day).
- Reduce your intake of sugar and salt.
- Try to eat less fried and fatty foods.