Because of the bloated abdomen and sides, not only women, but also men often suffer from complex. 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 approach the dream of a flat stomach!
Fitness for the stomach in the shortest possible time allows you to overcome problem areas in just ten exercises. Popular trainer Gay Gasper has developed a set of exercises that focus on both the rectus and oblique abdominal muscles, and the back muscles. The load was chosen for women 40 and older, for whom the sagging abdomen and sides were an overall problem. However, this technique is great for someone of any gender and age.
Let’s take a closer look at what steps need to be taken to get rid of a flabby stomach and protruding parts, and find a pretty appetizing shape.
Fitness for the stomach and sides at home
The peculiarity of this 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 difficulty level of the class is suitable even for beginners, and this technique does not require special equipment. Enough with just having sports clothes and a comfortable mat.
Gay Gasper recommends that everyone who trains according to his methodology add elements of cardio (aerobics, dancing, running) to strength training for the abdomen and sides, and also start a balanced diet.
Due to strength training, press is formed, and the muscles in the back swing, but they will be hidden under a layer of fat. Only thanks to a set of steps you can get rid of body fat effectively and, eventually, become the owner of the desired shape!
Remember that warming up is an important part of your workout. It can include leg swings, body twists, forward, backward and side bends. Starting an exercise without warming up is not the best idea, as the risk of torn ligaments or muscles increases.
Home Fitness: Abdominal Exercises
The following 10 exercises are effective in tightening a flabby stomach:
1. Crunch classic
Exercise well the main abdominal and lumbar muscles. The main thing is to follow the twisting technique for the best effect.
I. p. : lie on the floor, bend your knees and place your hands behind your head.
Description: Lift the body slightly along with the shoulder blades. Press muscles in tension, trying to push the ribs slightly towards the priest. While doing the round, in the elevated position, lock in for 2 counts, exhale and return to SP. Do the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Train the press down muscles by lifting the legs.
I. p. : lie on the floor, lift the legs, bend at the knees at a 90 -degree angle.
Description: arms to the side of the body, start lifting the buttocks a few cm from the floor surface. It is not allowed to change the angle of inclination of the foot. You remain in this position for a few seconds and return to I. P. Repeat 20 times: first 10, then relax, then do the remaining 10. Make sure the whole body is pressed to the floor.
3. The first and second exercises in the complex (lower and upper body exercises)
Lift your legs, as instructed in the 2nd exercise. Start stretching your hips and chest towards each other, tearing your shoulder blades and buttocks off the floor. Do 10 repetitions, then a break and again 10 times of complex exercises.
4. Side reflections
Aim to train the side muscles. This technique is similar to the classical variant. However, the shoulder must be pulled towards the opposite knee. Complete 10 times. During exercise, press your pelvis to the floor.
5. Turning and crashing
Lie on your back, bend your legs and pull your legs to the pelvis.
When lifting on the shoulder blades, pull one leg to the chest. Then bump into him, pressing the shoulder blades to the floor. Do it 10 times with each foot.
6. "Bicycle"
Work on the side.
I. p. : lie on your back, bend your legs and pull up to your stomach.
Description: straighten one leg and point upwards, while rising on the shoulder blades. Pull your left elbow toward your right knee. Go back to I. P. and repeat with the other side. Do it 10 times with each foot.
7. Board by raising the legs
Effective exercise for a flat stomach.
I. p. : stand in a board position, leaning on your elbows. The press should be tightened.
Description: Start by taking turns lifting your legs above your hips. Do it 10 times with each foot.
8. Shake your legs.
I. p. : lie on the floor, bend your legs at a 90 degree angle and lift.
Description: Engage your abdomen by pushing up on your shoulder blades and touching the floor with one toe. Return to I. P. and repeat with the second foot. It needs to do two sets of 10 times.
9. Raise the knees with a back arch
I. p. : kneel and lean on the elbows.
Description: under press muscle tension, lift your knees. 2 sets 10 times.
10. Full rotation of the torso
I. p. : lying on the floor. Place your feet closer to your pelvis.
Description: Get up on your shoulder blades and start rotating your upper body from one side to the other and vice versa. Complete 10 times in all.
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 him, the overall effectiveness of the training complex increases!
Can't we see a flat stomach without twisting?
In Gay Gasper’s training, special attention is given to twisting. The technique must be correct and safe!
Spinning itself refers to a universal exercise that allows you to achieve your goals. In the process of its execution, all the muscle fibers of the abdominal press are involved, which form direct and oblique muscle groups. This lesson allows you to provide not only static loads (holding the body in one position), but also dynamic ones (directly performing rotations). The muscles at the same time contract, then stretch.
Thanks to this exercise, you tighten the entire rectus abdominis muscle, even if its structure is not very uniform. At the top it is strong and thick, and at the bottom it is weak and thin. Lumbar muscle fibers are also involved. They act as antagonists, that is, also affect the abdominal muscles.
How can not be done
1. Foot fixation
If you lie on a horizontal surface and try to catch, for example, a sofa, or use the help of a partner, you are making a big mistake. In this case, the entire load is transferred to another muscle group. It is correct to use the foot fixation only when pumping the press while lying on a sloping bench, or on a simulator.
2. The discrepancy between the implementation of dizziness and breathing
Remember clearly: when lifting the 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 rotation, then this can lead to prolapse of the intervertebral disc. Therefore, when lifting the body, we press the lower back to the floor as much as possible. Not working? Then twisting on a fitball or with a towel roll under your lower back is your safety.
4. Jerked performance
Not allowed to help oneself when lifting with a swing of the arms or legs. Can't get your shoulders and shoulder blades off the floor? Then don't panic. You just have to feel the tension in the muscles. What’s important is that you tense the muscle fibers, and don’t do jerk rounds.
Tips to shape the perfect belly at home
Do not believe the opinion that weight training leads to the acceleration of the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the amount of subcutaneous fat. When using a weighting agent, you will not reduce the volume of the abdomen, but, instead, increase it due to muscle building. That is why the waist reduction class is conducted without using any weights. It is intended to work exclusively with your own weight.
To get the desired effect, use an integrated approach to training. In other words, combine diet with constant physical activity.
The basic rules of proper nutrition
- Eat small meals 5-6 times a day.
- Drink plenty of water (1. 5-2 liters a day).
- Reduce sugar and salt intake.
- Try to eat less fried and fatty foods.