Due to the bulging abdomen 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 sleeping on a flat stomach!
Abdominal fitness in the shortest possible time allows you to deal with problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focuses on the rectus and oblique muscles of the abdomen, and back muscles. The load was chosen for women aged 40 and over, for whom a relaxed stomach and hips are a whole 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 flabby belly and bulging sides and find beautiful tasty 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 achieve the best effect in the shortest period of time. The level of difficulty of teaching is suitable even for beginners, and the technique does not require any special equipment. It is enough to have only comfortable sports clothes and a rug.
Gay Gasper recommends that everyone who trains according to her methodology add cardio elements (aerobics, dancing, running) to strength exercises for the abdomen and hips, and start a balanced diet.
Due to strength training, a press is formed, and the muscles in the back swing, but they will be hidden under a layer of fat. Only thanks to a series of measures 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, bending forward, backward and sideways. Starting exercises without warming up is not the best idea, as it increases the risk of tearing ligaments or muscles.
Fitness at home: Abdominal exercises
The following 10 exercises effectively tighten a flabby stomach:
1. Classic abs
Work your main abdominal muscles and waist well. The main thing is to follow the twisting technique for best effect.
I. p. : lie on the floor, bend your knees and put your hands behind your head.
Description: Gently lift the body together with the shoulder blades. The muscles of the press are in tension, try to push the ribs towards the buttocks a little. While doing the twist, in an elevated position, lock yourself for 2 counts, exhale and return to the SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Exercise your lower back muscles by lifting your legs.
I. p. : lie on the floor, raise your legs, bending at the knees at an angle of 90 degrees.
Description: hands on the side of the body, start lifting your ass a few inches off the floor surface. It is not allowed to change the angle of inclination of the legs. You fixate in this position for a few seconds and return to I. P. Repeat 20 times: first 10, then rest, then do the remaining 10. Make sure your whole body is pressed to the floor.
3. The first and second exercise in the complex (elaboration of the lower and upper press)
Raise your legs as instructed in Exercise 2. Start stretching your hips and chest towards each other, separating your shoulders and ass from the floor. Do 10 repetitions, then a break and again 10 times a complex exercise.
4. Side cod
Aimed at training the lateral muscles. The technique is similar to classic bandages. However, the shoulders must be pulled towards the opposite knee. Finish 10 times. During the exercise, press your pelvis to the floor.
5. Twisting and stride
Lie on your back, bend your legs and draw your feet to your pelvis.
When lifting on the shoulder blades, pull one leg to the chest. Then jump with it, pressing the blades to the floor. Perform 10 times with each leg.
6. "Bicycle"
You work from the side.
I. p. : lie on your back, bend your legs and pull up to your stomach.
Description: straighten one leg and point it upwards as you rise onto the shoulder blades. Pull your left elbow towards your right knee. Return to I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with leg lift
An effective exercise for a flat stomach.
I. p. : stand in the plank position, leaning on your elbows. The press should be tightened.
Description: Start by alternately raising your legs above your hips. Do 10 times with each leg.
8. Rocking your feet.
I. p. : lie on the floor, bend your legs at a 90 degree angle and lift.
Description: Engage your abdominal muscles by pushing your shoulders up and touching the floor with one finger. Return to I. P. and repeat with the other leg. It is necessary to do two sets 10 times.
9. Raise the knees with the back arch
I. p. : get on your knees and lean on your elbows.
Description: Raise your knees under the tension of the press muscles. 2 sets of 10 times.
10. Complete rotation of the hull
I. p. : lie on the floor. Place your feet closer to your pelvis.
Description: Get up on your shoulders and start rotating your upper body from one side to the other and vice versa. Complete a total of 10 times.
The essence of the above complex is the need to do everything with maximum muscle tension. After you finish all the exercises, be sure to stretch. Thanks to that, the efficiency of the whole complex of exercises increases!
Can't we see a flat stomach without twisting?
In Gay Gasper's training, special attention is paid to twisting. The technique must be correct and safe!
Twisting in 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 direct and oblique muscle groups. The lesson allows you to provide not only static load (keeping the body in one position), but also dynamic (direct execution of turns). The muscles contract and then stretch.
Thanks to this exercise, you tone the entire rectus abdominis muscle, although it is not very uniform in structure. In the upper part it is strong and thick, and in the lower part it is weak and thin. Lumbar muscle fibers are also included. They act as antagonists, ie they additionally act on the abdominal muscles.
How not to
1. Fixation of the legs
If you lie on a horizontal surface and try to grab, for example, a sofa, or resort to 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 foot fixation only when pumping the press while lying on a reclining bench or on a simulator.
2. Mismatch 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, it can lead to prolapse of the intervertebral discs. Therefore, when lifting the body, press the lower back as much as possible into the floor. Does not work? Then your salvation is twisting on a fitball or a roll of towels under your lower back.
4. Rugged performance
It is not allowed to help yourself when lifting with the swing of your arms or legs. Can't lift your shoulders and shoulders off the floor? Then don't panic. You just need to feel the tension in the muscles. What is important is to tighten the muscle fibers, and not perform jerky turns.
Tips for shaping the perfect belly at home
Do not believe the opinion that weight training accelerates the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. When you use stretching agents, you will not reduce the volume of the abdomen, but, on the contrary, increase it due to muscle building. That is why waist reduction classes are performed without the use of any weights. It is designed to work exclusively 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.