Due to the bulging belly and 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!
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 targets both the rectus and oblique muscles of the abdomen as well as the muscles of the back. The load was selected for women 40 years and older, for whom sagging belly and sides are a problem. However, this technique is excellent for a person of any gender and age.
Let's take a closer look at the measures that should be taken to get rid of a sagging tummy and protruding sides, and find beautiful and appetizing ways.
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 sports clothes 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 abdomen and sides, and also start a balanced diet.
Due to strength training, the press is formed, and the back muscles sway, 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 essential part of your training. It can include leg swings, body twists, 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 tummy:
1. Classic sit-ups
Work out your core abdominal muscles and waist well. The main thing is to follow the twisting technique for 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 muscles of the press are in tension, try to push the ribs a little towards the priests. While twisting, in an elevated position, lock for 2 seconds, exhale and return to SP. Do the exercise 10 times, then a short rest and again 10 repetitions.
2. Exercise the lower press muscles by raising the legs.
I. p. : lie on the floor, raise your legs, bending your knees at an angle of 90 degrees.
Description: arms to the sides of the body, begin to lift 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 stay 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 whole body is pressed against the floor.
3. The first and second exercises of the complex (exercise of the lower and upper press)
Raise your legs, as indicated in the second exercise. Begin to pull your hips and chest toward each other, lifting your shoulder blades and butt off the ground. Do 10 reps, then rest, and again 10 times of a complex exercise.
4. Side Crunches
Aimed at working the lateral muscles. The technique is similar to classic twists. However, the shoulders should be pulled toward the opposite knee. Complete 10 times. During the exercise, press your pelvis against the ground.
5. Spins and lunges
Lie on your back, bend your legs and pull your feet toward your pelvis.
As you lift your shoulder blades, pull one leg toward your chest. Then he lunges into it, pressing his shoulder blades to 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 yourself up to your stomach.
Description: Straighten one leg and point it up, while coming up on your shoulder blades. Pull your left elbow toward your right knee. Go back to I. P. and repeat on 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, supporting yourself on your elbows. The press must be tight.
Description: Begin 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 up.
Description: Engage your abs by pushing your shoulder blades up and touching one toe to the ground. Return to I. P. and repeat with the second leg. It is necessary to do two sets of 10 times.
9. Back Arch Knee Raise
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 Torso Rotation
i. p. : lay on the floor. Bring your feet closer to your pelvis.
Description: Rise up on your shoulder blades and begin to rotate 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 him, the effectiveness of the entire complex of exercises increases!
Can't we see a flat stomach without twisting?
In Gay Gasper training, special attention is paid to twisting. The technique must be correct and safe!
Twisting 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 a dynamic one (performing turns directly). The muscles at the same time contract, then stretch.
Thanks to this exercise, the entire rectus abdominis muscle is toned, although its structure is not very uniform. At the top it is strong and thick, and at the bottom it is weak and thin. Lumbar muscle fibers are also involved. They act 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 try to grab, for example, a sofa, or resort 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 leg fixation only when pumping the press while lying on an incline bench or simulator.
2. The discrepancy between the execution of turns 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 ground
If there is no support under the lower back during twisting, this can lead to prolapse of the intervertebral discs. Therefore, lifting the body, we press the lower back to the ground as much as possible. It does not work? Then turning on a fitball or with a towel rolled up under your lower back is your salvation.
4. Uneven performance
It is not allowed to help yourself when lifting with arm or leg movements. Can't lift your shoulders and shoulder blades off the ground? 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 making sudden turns.
Tips to shape 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. When using weighting agents, you will not reduce the volume of the abdomen, but, on the contrary, increase it due to muscle development. That's why waist reduction classes are done without the use of weights. It is intended to work exclusively with its own weight.
To get the desired effect, apply an integrated approach to training. In other words, combine the 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.