Often enough to “remove the stomach”, “sides” and make a thin waist at home, girls begin to do endless exercises on the press and twist a heavy hoop that leaves bruises on the body. Cling wraps, massage - all this is not particularly effective. The most effective way to get rid of belly fat is to lose weight. Fat does not leave the body locally. Those who have a problem area, stomach and sides, fat will leave these places last. Massage, etc. help a little.
A well-known nutritionist, author of Diet 2.0 for body drying , which is used by fitness and bodybuilding professionals, Lyle MacDonald recommends the 2 best exercises for the press at home:
- turns of the head from side to side (when you are offered a "supplement");
- push-ups from the table (when you are full).
Thus, the best “exercise” for the press at home for girls who want to have a thin waist is diet and proper nutrition .
Abdominal exercises strengthen muscles. If they are not, then after losing weight, the stomach may seem "sunken" and not look very pretty. For training, you don’t have to go to the gym - home press exercises will be enough.
The technique of doing exercises for the press, see the video:
The best exercises for abdominal muscles at home - video
A very common mistake among girls is pumping oblique muscles (various bends to the sides) in order to remove fat from the "sides"
. Boca is fat! It is impossible to "pump", only with weight loss you can remove fat from the sides. And oblique muscle exercises can make the waist wider. Therefore, they are recommended to be done only to those involved in contact sports (for example, wrestling). If you are primarily concerned about how the body will look after playing sports, it is better to devote more time to cardio workouts
, on which you can additionally spend energy and, due to this, burn fat.
Number of repetitions
Do each exercise 20-25 times (or until a strong burning sensation in the muscles) for 3 sets.
There is no need to do exercises for the abs daily. This is not the largest muscle in the body and it makes no sense to heavily load it. Proper nutrition in combination with periodic training of the whole body will be enough for weight loss in the abdomen.
If you train the whole body each time, then you can include in the program one exercise for the press at each training session.
If the training takes place 3-4 times a week and breaks into legs / back / chest , then you can do 2-3 exercises on the press (twisting and scissors, for example) on the easiest day.
Exercises for abdominal muscles at home
Exercises for the upper part of the press
During twisting, it is important not to tear your lower back off the floor and not strain your neck.
Twisting with arms extended up
Raising the torso from a lying position
Exercises for the lower part of the press
The legs are bent at the knees, the pelvis comes off the floor. Try to do the exercise under control, not by inertia.
Combined exercises give a load to both the lower part of the press and the upper. If you are limited in time, it is better to do them.
The plank also uses the muscles of the back. Holding it costs 30-60 seconds (each time try to increase the time).
The fold in the chair (on the bench)