With the arrival of spring, a fair number of people start to be critical of their image in the mirror. At the same time, many discover that their forms are not at all ideal, and something needs to be done about it. In winter, outerwear made it possible to hide excess body extensions, and now spring is rapidly reducing the number of outer shells. Exit becomes somewhat problematic, as the body triggers certain complexes.
At the same time, most of those who want to lose a few pounds start applying a variety of diets, going to the gym for fitness or working out a lot on their own at home. Therefore, if you decide to take care of yourself and, in particular, your body shape, then the following set of sports exercises will be a great helper for you.
Abdominal and side slimming exercises
Exercises aimed at losing weight in the abdomen and sides are the most important part of the whole weight loss process. It should be borne in mind that for women and men there is a different set of exercises, as the physiology of both sexes is seriously different. In addition to standard weight loss methods, the use of breathing exercises, which is quite effective for rapid weight loss in the abdomen, is a good help for the cause. The combined use of both physical activity and breathing exercises will allow you to achieve a fast and lasting weight loss effect.
Exercises for Women
With the help of some diets, it is somewhat problematic to remove extra inches in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will help to achieve progress on this difficult issue.
Squats are the path to success
Squats are generally not very popular and are avoided because they are considered non-essential for abdominal training. This conclusion is somewhat inaccurate, as it is the squats that allow a woman to train such a body part as the lower abdomen. Therefore, this exercise should be present in your classes.
Body twisting
For rectus abdominis muscle training, an exercise aimed at twisting the body is considered a good option. To do that, you have to sit on the floor. At the same time, the legs are bent, and the arms are behind the head. As you inhale, you should raise your head and shoulders from the floor to the ceiling. Once you have reached the maximum lift point, you should lift for a short time, and then return to the starting point. Exercise is required from nine to twelve times.
Virtual Numbers
Before you start training, sit on the floor and put your arms behind your back. In this case, the legs should extend forward. The essence of the exercise lies in the fact that you need to lift your legs and try to use them to draw numbers from zero to nine in the air. Breathing should not be missed, so try to breathe evenly. This exercise includes three modes, which should be separated by a half minute break.
Gentle touch
In the prone position, with your arms below body length and your legs straight, raise your legs a few inches. Then you should do a few light strokes with your feet between each other and slowly get to the starting position. The exercise provides for up to nine repetitions.
By bike
Exercise is known since school and is basically like cycling. From an inclined position, raising the legs at an angle, it is necessary to make movements that mimic the rotation of the pedals of a bicycle. The duration of the exercise is one minute. Three times is the required number of repetitions.
Pillows and bracelets
Exercise involves using a pillow to be placed between the legs. In this case, you are lying on the floor, and your hands are raised up. The exercise is based on the fact that by holding the foot pillow, you make circular motions. First, draw small circles in the air and then move on to drawing large circles. Finally, turn around and draw small circles again. The exercise is considered complete if you could draw at least twenty circles.
Qiri
Starting position - lying on the floor, arms behind your head, legs bent. Breathing, it is required to lift the pelvis off the floor and rise to the position where a straight line is reached with the knees. It is necessary to stay on the upper point for a few seconds and at the same time the body tension should be maximum. You are a candle flame, so keep it lit. With the exhale, you should return to the starting point. Repeat at least three times.
Difficult but necessary
Take a starting position when lying on the floor with your legs raised perpendicular to the floor and your arms along the length of your body. With your legs crossed, you should try to raise your pelvis at least slightly. At this time, the breath is held. The resulting tension is maintained for some time, and after that the initial position is taken. At the same time, keep in mind that ascent is suction, and descent is exhalation. Since the exercise is quite difficult, 3-5 repetitions will be enough.
Hula-hoop is the perfect solution for every woman. The use of a hoop allows not only the regulation of the stomach, but also significantly improves coordination, develops flexibility. In addition, the hula-hoop helps to get rid of such an unpleasant moment as the fall of the skin. Therefore, you should not neglect this sports tool, and if you do not have it in stock, then go to the store and buy it urgently.
Impossible to reach
We take a standard position, i. e. lying down. The hands are placed along the body. The course of the exercise is conditioned by the fact that you have to move from a prone position to a sitting position and bend forward. In this case, the toes should reach to the toes. Do not bend your legs in any way. In breathing, an ascent occurs, and in a breath, a descent. Repeat at least eight times.
Look left and then right
Lying on the floor, bend your legs and move your arms behind your head. The left foot should move behind the right. Performing the exercise means that the body will not rise easily and it will twist slightly to the left. In this position, you raise for a short period of time and then return. A similar sequence of actions is performed for the other party. The exercise is repeated five to seven times.
Exercise for Men
If you have grown, for example, a beer belly, then just giving up beer will not help you get a flat and stamped silhouette in the belly area. Since you are a man, there is no departure from the sport, and therefore it is necessary to perform some physical exercises that will help you get in shape.
Exercise 1
You are lying on the floor with your arms across your body. Next, stretch and lift your legs and body at the same time. When performing this action, the legs should be bent at the knees, and the palms of the hands should be moved to the knee area. Repeat five times, and then there is a pause of about half a minute and all movements are repeated again. The total number of repetitions should be at least three times.
Exercise 2
This exercise is analogous to the first. The only exception is that you have to reach with the palms of your hands not on your knees but on your bones. The number of repetitions is identical, that is, three times with pauses of thirty seconds.
Exercise 3
The third exercise seems a bit more difficult, as you have to reach with the palms on the soles of the feet and the head on the knees. The number of approaches has not changed and the rest time is still the same thirty seconds. After completing this exercise, you can allow yourself a short break (1 minute).
Exercise 4
You are in a supine position with your arms behind your head. Do not bend your legs, but keep them straight. You should raise your legs and body at the same time at a distance of about twenty centimeters. In this case, the body of the body should be turned sideways. By making a movement, first turn in one direction and by repeating the movement, make a turn in the other direction. These movements must be repeated five times. This is followed by resting for about half a minute. When you have completed the fourth exercise in both directions, you can rest for a minute.
Exercise 5
The body position is the same as in the previous exercise. You also need to lift your legs and core. It should be borne in mind that now, when you lift the legs, they should be bent, and the body of the body should be turned so that your right elbow touches the left knee, and vice versa. If your stretch interferes with the full range of motion, then try to stretch only towards the knee as much as possible. The break between groups provides for a time interval of thirty seconds.
Exercise 6
Finally, the set of these exercises should be supplemented with press pumping and an exercise such as cycling. In this exercise, the bike predicts that you will perform it with your hands behind your head. These exercises are designed for as many repetitions as you can give, meaning the work should go tiring.Breathing Exercises
Breathing exercises are one of the simplest and most enjoyable exercises aimed at losing weight in the abdomen. Here you do not need to strain too much and try to perform exercises that your body can not master. Breathing gymnastics is an easy exercise that is available to everyone, without exception. At the same time, this ease in no way affects the effectiveness of the exercises below, since thanks to breathing exercises the body receives a full replenishment of oxygen, which in turn activates the metabolic process and based on this occurs the loss oflong-awaited weight. Of course, this is all theory, and to be personally convinced of the benefits of breathing exercises, you need to go into practice. Therefore, do not hesitate, but start losing weight and experiencing pleasure at the same time.
Breathing Exercise 1
Almost all the exercises of this complex can be performed with music. That being said, do not include rock or metal. The most convenient option is relaxing music. The first exercise assumes that you are completely relaxed and in a supine position. While in this position, you should bend your knees to breathe deeply enough. When inhaling, it is necessary to draw on the abdomen. As for exhaling, here you do everything in reverse order, i. e. by exhaling, you do not draw in the stomach, but inflate. To complicate the task somewhat, you can tie the body body to work. To do this while sucking, bend your body to the abdomen so that you have the impression that you are shaking the abs. During exercise, breathing control is required and the number of repetitions should be at least ten times.
Breathing Exercise 2
Do not change position. We stretch the arms relative to the length of the body and begin to inhale and exhale quickly. It takes about ten seconds to perform this type of breathing. Then you should draw on the stomach as much as possible and slowly raise the legs. In this case, the feet should be perpendicular to the floor. Next, you need to pull the legs to the body, wrapping the arms around them. We hold our breath and stay in this position for a few seconds. The final stage of the exercise involves returning to the starting position and complete relaxation. Performed no more than four times.
Breathing Exercise 3
The position of the bust is the same, except for the arms, as they have to move under the buttocks. We inhale and exhale quickly without losing rhythm. We perform about ten seconds. Then we raise our legs and pull on the stomach. In this position, the scissor exercise is performed for about ten seconds. When you are done, lower your legs and relax completely. After a few seconds, repeat the whole series 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 you are standing and leaning your back against the wall. As you inhale, you should feel tension in the lumbar region, and while breathing, you should press your lower back closely against the wall. In this case, the abdominal muscles should experience tension. Repeat seven to eight times.
Breathing Exercise 5
To perform the exercise, you need to sit in a chair. The back is as straight as possible, and the knees form a right angle. In this exercise, you should breathe with your stomach and at the same time the abdominal muscles should work as much as possible, i. e. stretch and relax periodically. The first time, ten such breaths are taken, and then you should try to bring the total to 40 times.