Today, many women have to solve such a problem as a large amount of excess fat in the abdomen and at the waist. Consider the physical exercises that are most effective in controlling excess fat at the waist and abdomen.
10. Press on the rectus abdominis muscles
You will need to put something soft on the floor (for example, a towel), sit on it and put your hands behind your head. After that, take a breath and raise your torso, and then exhale and lower yourself. At the peak point, you will need to linger for a while. Performing this exercise, you should twist in the press area, as if to round your back. Raising the body, you need to exhale loudly. Doing the exercise too quickly should not: you should feel the tension of the abdominal muscles, their active work. Several sets of 10 twists should be done.
9. Mill
Straighten, spread your arms to the sides and spread your legs (not very wide). Then you will need to tilt the body forward and alternately wave your hands down, trying to touch the fingers of the opposite legs. During these swings, the limbs should be straightened as much as possible. Remember that you should breathe properly when doing this exercise. Take a few sets of 20 rotations. During the exercise, various abs muscles work. If you strain the body completely, the muscles of the buttocks and legs will also work.
8. Rolling on the gym ball
Turn your back to the sports equipment. Place your feet on it, then put your hands on the floor (not very wide). Legs and back should be straightened. Then you should bend your legs slightly and start gently rolling on the ball to the right and left. The rolls will need to be repeated several times. To avoid spinal injuries, do not make unnecessarily strong and abrupt movements.
7. Press on the lateral abdominal muscles
Put a towel or rug on the floor. Then you will need to lie on his side. One arm should be extended so that it faces you: this limb will serve as a support. Wrap your other hand behind your head, point its elbow towards the ceiling. Raise your legs and body at the same time, wait a little and lower them down. Tightening, you should inhale, relaxing - exhale. Do several sets of 10 times.
6. Plank
This exercise is very popular, it allows you to achieve very good results. Performing the bar daily, you can strengthen not only the abs, but also the arms, legs, buttocks, back. Put your elbows on the floor, straighten your legs, back. Hold on so the maximum amount of time. To start, 30 seconds will be enough, then the time can be increased to a few minutes.
During the execution of the strap, the body can begin to shake, which is completely normal. This is a sign that the muscles of the body are well developed. Do not forget to strain the leg muscles and straighten them as much as possible, otherwise the main load will not be on the press, but on the lumbar spine.
5. Twisting on the floor
It will be necessary to settle down on the back. Then spread your arms apart and lay them on the floor. The legs should be bent at the knees. Lift them up and start moving your knees in both directions. If you need to increase the load, place a book or ball between your knees. It will be necessary to do several approaches 15 times. To make this exercise more effective, it should be done before a burning sensation in the abdominal muscles.
4. Side bar
Such a bar is more complex than usual. There are only two points of support on which you have to balance during the performance of such an exercise. It is not easy for an untrained person to stand on the side bar: usually before this you have to master a simpler exercise. It allows you to work out the press and get rid of excess fat with much greater intensity.
To stand in such a bar, you need to lie on your side and create support with one hand. Then inhale, tear off the hips from the floor, lift them up and stay in this position for a while. After that, exhale and lower the pelvis. Such an exercise will need to be done at least 20 times (for both sides).
3. Bodyflex
You will need to sit down and bend your legs under you, straighten your back. Then inhale, raise your left hand above your head and tilt it to the right. Wait a moment, and after that it will be possible to return to the original position. When practicing bodyflex, you should feel how the muscles that are on the sides are worked out, stretched. When finished, change hands and do it all over again. This exercise will need to be repeated several times. The main advantage of bodyflex is that it allows you not only to strengthen the muscles located on the sides, but also to develop the flexibility of the legs and spine.
2. Torso turns on the disk
Using the disc, you can train your abdominal muscles very well. Everyone can spin on it, regardless of age and weight. Sit on the disk (you will need to stand next to some furniture or the wall to make it easier to maintain balance). Then you will need to turn the body in different directions: the pace should be average. The body should be directed in one direction, and the feet in the other. During corners, the disc usually feels like waist muscles are being worked out.
1. Torsion of the hoop
Regular torsion of the hoop will allow you to easily and quickly burn calories, with maximum efficiency eliminate fat deposits on the sides and on the stomach, cellulite on the hips. The heavier the hoop, the faster you will achieve results. If you haven’t played it before, spend no more than 10 minutes on it. Accustomed to the load, it will be possible to devote more time to torsion of the hoop. If you are going to start such an exercise, you need to wear fairly tight clothes, because many of them have bruises on the sides of the hoop.