With the arrival of spring, quite a number of people begin to criticize their image in the mirror. At the same time, many feel that their shapes are far from ideal, and something needs to be done about it. In winter, outerwear made it possible to hide excess body protrusions, and now spring is rapidly reducing the number of outer shells. Going outside becomes a bit problematic because the body causes certain complexes.
At the same time, most of those who want to lose a few pounds start applying various diets, going to gyms or working hard at home. Therefore, if you decide to take care of yourself, and especially your body shape, the following series of sports exercises will be a great helper for you.
Abdominal and hip weight loss exercises
Sports exercises aimed at losing weight on the abdomen and hips are the most important part of the whole weight loss process. It should be borne in mind that there is a different set of exercises for women and men, as the physiology of the two sexes is seriously different. In addition to standard weight loss methods, the cause is good use of breathing exercises, which is quite effective for fast weight loss in the abdomen. The combined use of both physical activities and breathing exercises will enable you to achieve a fast and sustainable weight loss effect.
Exercises for women
With the help of some diets it is somewhat problematic to remove excess inches in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will help progress in this difficult issue.
Squats are the path to success
Squats are generally not very popular and are avoided because they are considered unimportant for abdominal training. This conclusion is a bit inaccurate, because it is squats that allow a woman to train such a part of the body as the lower abdomen. Therefore, this exercise should be present in your lectures.
Body twisting
For exercising the rectus abdominis muscles, an exercise that aims to twist the body is considered a good option. To do this, you need to sit on the floor. At the same time the legs are bent and the arms behind the head. As you inhale, lift your head and shoulders from the floor to the ceiling. When you have reached the maximum lifting point, you should freeze briefly and then return to the starting point. Exercise is needed nine to twelve times.
Virtual numbers
Before starting the exercise, sit on the floor and put your hands on your back. In this case, the legs should be stretched forward. The essence of the exercise comes down to 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 stray, so try to breathe evenly. This exercise includes three approaches, which should be separated by half-minute breaks.
Soft tapping
In a supine position, with your arms down along your body and your legs straight, raise your legs a few inches. Then you should make a few light kicks to each other and slowly take up the starting position. The exercise predicts up to nine repetitions.
By bike
The exercise has been known since school and is basically like riding a bike. From a prone position, lifting the legs at an angle, it is necessary to make movements that mimic the rotation of the bicycle pedal. The duration of the exercise is one minute. The number of repetitions is required three times.
Pillow and circles
The exercise involves the use of a pillow that must be placed between the feet. In this case, lie on the floor and raise your arms. The exercise is based on the fact that holding the pillow with your feet you make circular movements. First draw small circles in the air, then move on to drawing large circles. Finally go back and draw the small circles again. The exercise is considered complete if you have managed to draw at least twenty circles.
Candle
Starting position - lie on the floor, arms behind your head, legs bent. After inhaling, it is necessary to tear the pelvis off the floor and raise it to a position where a straight line is achieved with the knees. It is necessary to stay on the upper point for a few seconds, and at the same time the tension of the body should be maximum. You are the flame of a candle, so let it burn. On the exhale, 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 your body. Legs crossed, you should try to lift your pelvis at least a little. It holds your breath at that time. The resulting tension is maintained for some time, after which the starting position is taken. Keep in mind that the ascent is inhalation, and the descent is exhalation. Since the exercise is hard enough, 3-5 reps will be enough.
Hula-hoop - the solution to all problems
Hula-hoop is the perfect solution for every woman. The use of hoops enables not only the cleaning of the stomach, but also significantly improves coordination, develops flexibility. In addition, the hula-hoop helps to get rid of such an awkward moment as sagging skin. So 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.
Unable to reach
We occupy the standard position, that is, lying down. The hands are placed next to the body. The course of the exercise is conditioned by the fact that you need to switch from a prone position to a sitting position and bend forward. In this case, the toes should reach the toes. Do not bend your legs in any way. An ascent occurs when inhaling, and a descent when exhaling. It is repeated at least eight times.
Look left then right
Lying on the floor, bend your legs and move your arms behind your head. The left leg should be moved behind the right. Performing the exercise implies that the body will not lift easily and will bend slightly to the left. In this position, you freeze for a short 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, just giving up beer will not help you get a flat and embossed silhouette in the belly area. Since you are a man, you cannot escape from sports, so it is necessary to perform certain physical exercises that will help you get in shape.
Exercise 1
Lie on the floor with your arms close to your body. Then strain and lift your legs and body at the same time. When performing this action, the legs must be bent at the knees and the palms of the hands must be moved to the knee area. It is repeated five times, followed by a pause of about half a minute and all movements are repeated. The total number of repetitions must be at least three times.
Exercise 2
This exercise is analogous to the first. The only exception is that you must not reach your palms with your knees, but with your lower legs. The number of repetitions is identical, ie three times with breaks of thirty seconds.
Exercise 3
The third exercise looks a little harder, because you have to reach for your soles and your knees to your knees. The number of approaches has not changed, and the rest time is still the same thirty seconds. After completing this exercise, you can afford a short break (1 minute).
Exercise 4
You are lying down with your hands behind your head. Do not bend your legs, but keep them upright. You must raise your legs and body at a distance of about twenty centimeters at the same time. In this case, the body should be turned to the side. By making a movement, you first turn in one direction, and by repeating the movement, you turn in the other direction. These movements should be repeated five times. This is followed by a break of about half a minute. When you finish the fourth exercise in both directions, you can rest for a minute.
Exercise 5
Body position is the same as in the previous exercise. You should also lift your legs and core. It should be borne in mind that now, when you lift your legs, they should be bent, and the body of the body should be rotated so that the right elbow touches the left knee and vice versa. If your stretching interferes with your entire range of motion, just try to stretch towards your knee as much as possible. The pause between sets predicts a time interval of thirty seconds.
Exercise 6
Finally, the set of these exercises should be completed by pumping the press and exercising like a bicycle. In this exercise, the bike allows you to perform it with your hands behind your head. These exercises are designed for as many repetitions as you can, that is, the work should go to wear.
Breathing exercises
Breathing exercises are one of the simplest and most comfortable exercises aimed at losing weight in the abdomen. You don’t need to strain too much here and try to perform exercises that your body can’t master. Respiratory gymnastics is a light exercise that is available to everyone, without exception. At the same time, this lightness in no way affects the effectiveness of the exercises below, since thanks to breathing exercises the body gets full oxygen saturation, which in turn activates the metabolic process, and based on this comes the long-awaited weight loss. Of course, all this is a theory, and to personally check the benefits of breathing exercises, you should go to exercise. Therefore, do not hesitate, but start losing weight and experience pleasure at the same time.
Breathing Exercise 1
Almost all exercises of this complex can be performed with music. That being said, they don’t include rock or metal. The most suitable option is music for relaxation. The first exercise assumes that you are completely relaxed and lying down. While in this position, bend your knees to take a deep breath. When inhaling, it is necessary to retract the abdomen. As for the exhalation, here you do everything in reverse order, that is, exhale, do not suck your stomach, but inflate. To complicate the task somewhat, you can connect the body to work. To do this, bend your body in your abdomen while inhaling so that you have the impression that you are swaying your abs. Breathing control is required during the exercise, and the number of repetitions should be at least ten times.
Breathing Exercise 2
Do not change position. We stretch our arms in relation to the length of the body and begin to inhale and exhale quickly. Performing this type of breath takes about ten seconds. Then you should retract your stomach as much as possible and lift your feet slowly enough. In this case, the feet should be perpendicular to the floor. Next, you need to pull your legs along your body, wrapping them around your arms. We hold our breath and stay in this position for a few seconds. The last phase of the exercise involves returning to the starting position and complete relaxation. It is performed a maximum of four times.
Breathing Exercise 3
The position of the torso is the same, except for the arms, because they need to be moved under the buttocks. We inhale and exhale fast enough without losing the rhythm. We run for about ten seconds. Then we lift our legs and pull in our stomachs. In this position, the exercise with scissors is performed for about ten seconds. When finished, lower your legs and relax completely. After a few seconds, repeat the whole series of actions. 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 that you are standing and that you have placed the emphasis with your back against the wall. During inhalation you should feel tension in the lumbar region, and exhaling the lower back against the wall. In this case, the abdominal muscles should experience tension. It is repeated seven to eight times.
Breathing Exercise 5
To perform the exercise, you must sit in a chair. The back is maximally straight and the knees form a right angle. In this exercise, it is necessary to perform breathing with the stomach, and at the same time the abdominal muscles should work as much as possible, ie occasionally strain and relax. Ten such inhales and exhales are performed for the first time, and then you should try to reduce it to 40 times.