Beautiful female sexy belly, slim waist, driving men crazy. . . So what woman does not want that? Unfortunately, each of us has faced (or will continue to face) the problem of extra hated centimeters in the stomach and ribs. This is due either to the wrong rhythm of life and diet, or to pregnancy and postpartum rehabilitation. And the most difficult thing is that the fat leaves the abdomen and ribs.
Everyone wants to have a beautiful application, but few are willing to work hard for it. Some heredity allows you to eat everything and not improve, others do not. Yes, this is offensive and unfair. You can mourn for two minutes and then gather your thoughts and strength and start working for yourself.
The hardest part about losing weight and exercising is self-discipline. You need to get rid of old bad habits and start new good ones. This applies to diet and physical activity. So that you do not forget and do not be lazy to do exercises for weight loss in the abdomen and ribs every day, try to hang a diary on the wall in front of your eyes and note it down every day that you trained. You can even set a reminder on your phone.
With regular exercise, you will see good results on your stomach and ribs in two to three weeks:
- Fat deposits will be reduced.
- The skin will tighten.
- Blood circulation and general condition of the body will improve.
Remember to warm up all your muscles before you start exercising. As a warm-up, you can run on-site and elementary exercises from school physical education. It is recommended to get a gym hoop and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is considered from 10 in the morning to lunch or from 6 in the afternoon to 8 in the evening. But not everyone can adjust their schedule to this time frame, so find your own convenient option. Do not exercise immediately after meals and do not eat immediately after exercise. You can drink small amounts during training, as with diligent exercise you will sweat and lose water from the body and you need to replenish its reserves. For successful weight loss on the sides and abdomen, you need to do at least 3 or 4 times a week. But it would be even better to spend 30-40 minutes on exercises every day. Do not be lazy.
Occupations
This exercise will not only make the gluteal muscles elastic and beautiful, but will also tighten the abdominal muscles. Use weights: dumbbells or two liter water bottles. Stand up straight, pull your stomach, put your feet at a distance of 20 cm from each other. As you inhale, squat with your arms outstretched (do not lift your heels off the floor, make sure your knees do not exceed the toe line), and as you exhale, return to the starting position. Sit 15-20 times.
Rotate - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulders off the floor and tighten your abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Keep your elbows sideways and your chin up. Do this exercise 10 times. This is where the rectus abdominis muscle works, in which the abdominal cubes appear.
Rotate - option 2
The PI is the same as in the first option, but when you lift, you have to reach your left knee with your right elbow and vice versa. Do the exercise 8 times for each side. The lateral abdominal muscles are processed.
Leg raises
At the initial level, this exercise can be done lying on the floor, a more complicated option would be a workout on wall bars or a crossbar. So, lie on the floor, put your legs straight, you can hold the couch with your hands or fold them behind your head. Pull your stomach and press it to your back, do not lift your lower back off the floor. Slowly raise your straight legs to the highest possible height for you (ideally perpendicular to the floor), hold them in this position for a few seconds and try to lower them slowly. Repeat 8 times.
"Bike"
Lying on the floor, put your hands behind your head, lift your legs up, bend at the knees and "fly" for 1-2 minutes or more. Try your best.
Pillow exercise. Lying on your back, hold the pillow with your feet, raise it 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Do not do any painful exercises, but try to give your best.
Basic trunk lifts. They are performed lying on their backs, while bending the knees and extending the elbows behind the head. Do not press your chin to your chest and do not press your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to complete 16-20 such lifts.
"Broken scissors"
This exercise is aimed not only at the abdominal muscles, but also at the back. Lie on your stomach and lift your legs (do not bend them, keep them straight). Do 4 strokes with your feet (one against the other), relax for a few seconds. Repeat the "scissors" 4-5 times.
"Superhuman"
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, straining your back and abdomen. Lower and repeat on the other side. Now lift and stretch both arms and legs, hold this position for 10 seconds and relax. Do Superman one more time.
"Plank"
This is another static exercise, but very effective for the abdomen and ribs, but quite difficult to perform. Emphasize, leaning on your elbows, the body should be flat and stretched like a string, do not bend your back, do not lift your ass. Hold this position for 1-2 minutes. If this is too long and difficult for you, hold it as long as you can, but for at least 10 seconds. Due to the fact that the abdomen, back, waist, legs and buttocks are tense, the subcutaneous fat burns and many muscles in your body are strengthened.
The lateral bends are bent
Such inclinations will help you get rid of extra inches on the sides and find a beautiful waist. Stand up straight with your legs slightly apart and perform 10 turns to the right as low as possible, sliding your right hand under your thigh and with your left hand stretching your head to the side. Then make 10 turns to the left. It will be more effective if you hold weighing agents in your hands.
The "mill" exercise is done from the same starting position as before, only the inclines are performed forward, touching the opposite fingers alternately with the hands. Do not bend your legs at the knees, so you will also stretch the back muscles of the hips and buttocks.
Gymnastic wreath
The rotation of the gymnastic crown in the middle promotes the breakdown of fat in the abdomen and ribs, it pulls the waist perfectly. You can rotate the hoop from 10 minutes to half an hour and even more if you wish. You can choose a metal hula hoop or a plastic one with accessories. The main thing is that it does not weigh more than 2 kg, otherwise bruises can not be avoided.
Fitball Exercise
Fitball will help enhance the relief of the abdominal muscles. The secret of this type of exercise is that you need to keep your body in balance while doing torso turns back and forth to the knees. Also, remember to monitor your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired result to those who are very overweight. In this case, you can achieve the opposite effect - increasing the volume of muscle tissue will visually add weight to you. Therefore, fitness trainers advise you to combine exercise with proper nutrition. This way you will achieve the best result in a short time.