Due to the protruding belly and hips, 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. The famous trainer Gay Gasper has developed a series of exercises that focus on both the rectus and oblique muscles of the abdomen, as well as the muscles of the back. The load was selected for women aged 40 and over, for whom sagging belly and hips are a real 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 tummy and bulging sides and find beautiful appetizing shapes.
Fitness for the abdomen and hips at home
The peculiarity of the complex is that 10 exercises must be performed in a certain sequence. By following it, you will get the best effect in the shortest period of time. The level of difficulty of the lessons is also suitable for beginners and the technique does not require special equipment. All you need is comfortable sportswear and a mat.
Gay Gasper advises all those who train according to his methodology to add cardio elements (aerobics, dance, running) to strength exercises for the abdomen and hips, and also to start a balanced diet.
Due to strength training, the press is formed and the back muscles swing, but they will be hidden under a layer of fat. Only thanks to a series of tricks 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 the exercises without a warm-up is not the best idea, as it increases the risk of ligament or muscle tears.
Home Fitness: Abdominal Exercises
The following 10 exercises effectively firm up a flabby tummy:
1. Classic Crunches
Train the main abdominal muscles and waist well. The main thing is to follow the twisting technique for the best effect.
I. p. : Lie on the ground, bend your knees and put your hands behind your head.
Description: Slightly raise 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. As you 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. Train the lower press muscles by lifting the legs.
I. p. : lie on the floor, lift your legs, bending your knees at a 90 degree angle.
Description: arms at the sides of the body, begin to lift the butt a few cm from the floor. It is not allowed to change the angle of inclination of the legs. You fix yourself in this position for a few seconds and return to I. P. Repeat 20 times: the first 10, then rest, then do the remaining 10. Make sure your whole body is pressed against the floor.
3. The first and second exercise overall (processing the lower and upper press)
Raise your legs, as indicated in the 2nd exercise. Start stretching your hips and chest towards each other, tearing your shoulder blades and butt off the floor. Do 10 repetitions, then pause and 10 more times of a complex exercise.
4. Side crunches
Aimed at training 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. Twists and lunges
Lie on your back, bend your legs and bring your feet closer to your pelvis.
As you lift your shoulder blades, pull one leg to your chest. Then launch with it, pressing your shoulder blades to the floor. Perform 10 times with each leg.
6. "Bicycle"
Work the sides.
I. p. : Lie on your back, bend your legs and pull up to your stomach.
Description: straighten one leg and point it upwards, while climbing on the shoulder blades. Pull your left elbow towards your right knee. Go 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 stomach.
I. p. : stay in the plank position, leaning on the elbows. The print should be tight.
Description: Begin by lifting your legs above your hips in turn. Perform 10 times with each leg.
8. Rock your feet.
I. p. : Lie on the floor, bend your legs to a 90 degree angle and lift.
Description: Engage your abs by pushing your shoulder blades up and touching the floor with one toe. Go back to I. P. and repeat with the second leg. It is necessary to perform two sets of 10 times.
9. Raise your knees with your back arched
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 down on the floor. Bring your feet close to your pelvis.
Description: Lift up on your shoulder blades and begin 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 it, the effectiveness of the entire complex of exercises increases!
Can't we see a flat stomach without squirming?
In the formation of Gay Gasper, special attention is paid to twisting. The technique must be correct and safe!
Twisting by 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 (by directly performing twists). The muscles contract at the same time, so they stretch.
Thanks to this exercise, the entire rectus abdominis muscle is toned, even if it is not very uniform in structure. In the upper part it is strong and dense, in the lower part it is weak and thin. Lumbar muscle fibers are also involved. They work as antagonists, that is, they further affect the abdominal muscles.
How not to do
1. Fixing of the legs
If you are lying on a horizontal surface and are trying to take, for example, a sofa or with 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 fixation only when pumping the press while lying on an incline bench or simulator.
2. The discrepancy between twisting and breathing
Remember clearly: when you lift your body, you exhale and return to I. P. - inhale.
3. Separation of the lower back from the floor
If there is no support under the lower back during twisting, this can lead to prolapse of the intervertebral discs. Therefore, when we lift the body, we press the lower back to the floor as much as possible. Does not work? So running on a fitball or with a towel under your lower back is your salvation.
4. Jerky performance
It is not allowed to help yourself when lifting with arm or leg swings. Can't get your shoulders and shoulder blades off the ground? Then don't panic. You just need to feel the tension in the muscles. What matters is that you are straining the muscle fibers and not doing jerky twists.
Tips for shaping the perfect tummy 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, the volume of the abdomen is not reduced, but, on the contrary, it is increased due to muscle building. That is why waist reduction classes are conducted without the use of weights. It is intended to function solely 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 plenty of water (1. 5-2 liters per day).
- Reduce your sugar and salt intake.
- Try to eat less fried and fatty foods.