Due to the bulging abdomen and sides, not only women, but also men often have complexes. This problem is easy to solve! A properly organized home workout (when you can't go to the gym) and a balanced daily diet will help you get one step closer to the dream of a flat stomach!
Abdominal fitness in no time allows you to overcome problem areas in just ten exercises. Popular trainer Gay Gasper has developed a series of exercises that focus on the abs, obliques, and back muscles. The load was chosen for women over 40 years of age, for whom sagging abdomen and sides 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 a flabby stomach, protruding sides and find beautiful appetizing forms.
Fitness for abs and sides at home
The peculiarity of the complex is that 10 exercises must be performed in a certain order. If you follow it, you will get the best effect in the shortest amount of time. The level of difficulty of the courses is also suitable for beginners and the technique does not require any special equipment. It is enough to have only comfortable sportswear and a mat.
Gay Gasper recommends anyone training according to her methodology add cardio elements (aerobics, dancing, running) to abdominal and side strength exercises and also start with a balanced diet.
Because of strength training, the press will be formed and the muscles on your back will swing, but they will be hidden under a layer of fat. Only thanks to a number of actions you can 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 twists, forward, backward, and side bends. Beginning exercises without warming up is not the best idea as it increases the risk of ligament or muscle tears.
Fitness at home: abdominal exercises
The following 10 exercises effectively tighten a flabby stomach:
1. Classic crunches
Train the main abdominal muscles and waist. The main thing is to follow the twisting technique to get the best effect.
I. p. : Lie on the floor, bend your knees and place your hands behind your head.
Description: Slightly raise the body together with the shoulder blades. The muscles of the press are tense, try to squeeze the ribs a little towards the priests. As you rotate, in an elevated position, lock for 2 counts, exhale, and return to SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Exercise the lower press muscles by raising your legs.
I. p. : Lie on the floor, raise your legs, and bend your knees at a 90-degree angle.
Description: Arms on the sides of the body, start lifting the ass a few cm from the floor surface. The angle of inclination of the legs must not be changed. You fix this position for a few seconds and return to the I. P. Repeat 20 times: first 10, then rest, then do the remaining 10. Make sure the entire body is pressed against the floor.
3. The first and second exercise in the complex (training of the lower and upper press)
Raise your legs as described in the 2nd exercise. Start stretching your hips and chest toward each other, and yank your shoulder blades and ass off the floor. Do 10 repetitions, then a break and again 10 complex exercises.
4. Side crunches
Aims to train the lateral muscles. The technique is similar to classic twists. However, the shoulders must be drawn to the opposite knee. Complete 10 times. Press your pelvis to the floor during the exercise.
5. Turning and lunging
Lie on your back, bend your legs and pull your feet towards the pelvis.
Pull one leg towards your chest as you raise your shoulder blades. Then jump with it and press your shoulder blades to the ground. Perform 10 reps on each leg.
6. "Bike"
Work on the sides.
I. p. : lie on your back, bend your knees and pull them up to your stomach.
Description: Straighten one leg and raise it up while rising on your shoulder blades. Draw your left elbow towards your right knee. Come back to I. P. and repeat with the other side. Perform 10 reps on each leg.
7. Plank with leg raises
Effective workout for a flat stomach.
I. p. : Stand in a plank position and lean on your elbows. The press should be tightened.
Description: Begin by alternately lifting your legs over your hips. Do 10 reps on each leg.
8. Rocking of the feet.
I. p. : Lie on the floor, bend your legs at 90 degrees and lift up.
Description: Tighten your abs by squeezing your shoulder blades up and touching the floor with a toe. Come back to I. P. and repeat with the second leg. It is necessary to do two sets of 10 times.
9. Raise knees with back arch
I. p. : Get on your knees and lean on your elbows.
Description: Under the tension of the press, raise your knees. 2 sets of 10 times.
10. Full rotation of the upper body
I. p. : lying on the floor. Bring your feet closer to your pelvis.
Description: Stand on your shoulder blades and start twisting your torso from side to side 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 completing all the exercises, be sure to stretch. This increases the effectiveness of the entire complex of exercises!
Can't we see a flat stomach without twisting it?
When training Gay Gasper, special attention is paid to turning. The technique must be correct and safe!
Twisting in itself refers to universal exercises that will help you achieve your goal. All muscle fibers of the abdominal press, which form the direct and oblique muscle groups, are involved in the implementation. In the lesson, you can provide not only a static load (holding the body in one position), but also a dynamic load (performing twists directly). The muscles simultaneously contract and then stretch.
Thanks to this exercise, you'll tone the entire rectus abdominis, although it's not very uniform in structure. In the upper part it is strong and thick, and in the lower part it is weak and thin. The lumbar muscle fibers are also involved. They act as antagonists, so they also have an effect on the abdominal muscles.
How not to do it
1. Fixation of the legs
If you lie on a horizontal surface and try to catch, say, 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 leg fixation only when pumping the press while lying on an incline bench or on a simulator.
2. The discrepancy between performing turns and breathing
Remember clearly: as you raise the body, exhale, and return to the I. P. - inhale.
3. Separation of the lower back from the floor
A lack of support under the lower back when twisting can lead to a herniated disc. Therefore, when lifting the body, we push the lower back into the floor as much as possible. Doesn't work? Then spinning on a fitball or with a towel roll under your lower back is your salvation.
4. Jerky performance
It is not allowed to use arm or leg swings to help lift. Can't get your shoulders and shoulder blades off the floor? Then don't panic. You just have to feel the tension in your muscles. It is important that you tense the muscle fibers and do not perform any jerky turns.
Tips for shaping the perfect belly at home
Don't think that strength training will speed up the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. By using weighting agents you do not reduce the volume of the abdomen, but on the contrary increase it by building muscle. That is why waist reduction courses are conducted without the use of weights. You should only work with your own weight.
To achieve the desired effect, apply an integrated training approach. 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 sugar and salt intake.
- Try to eat less fried and fatty foods.