Exercise for the abdomen and waist

Tips for doing exercises at home

The main misconception of beginners who dream of tightening their figure is intensive training designed for professional athletes. This should absolutely not be done, as there is a risk of injuring or tearing the muscles. It is necessary to gradually introduce more complex physical exercises into the complex. And also follow these tips:

Lesson plan

To ensure that the results are not long in coming, you need to develop your own training schedule. The plan should be convenient and easy to remember. If you do not have knowledge of the sport, seek help in creating a plan from a professional trainer. And most importantly, follow the schedule unconditionally!

Combinations

If you perform the same sets of exercises for a long time, the muscles will get used to the regular monotonous load, and there will be no progress from the training. It is necessary to combine and swap exercises. The body will be in good shape, and the set of exercises will never get boring.

Nutrition

No matter how effective the workouts are, weight loss cannot be achieved without following a healthy diet with some restrictions.

Nutrition tips during training

To quickly achieve your goal - a flat, sculpted stomach and a feminine, thin waist, you need to reconsider your diet. To give your body elasticity, you will have to lose a few extra pounds. This can be done quickly if you eliminate the consumption of unhealthy, fatty and fried foods, and also reduce the total amount of calories consumed.

Nutritionists confirm that you can lose belly fat and reduce your waist if you combine training with eating whole grain cereals, plenty of vegetables and fruits, low-fat dairy products (but not low-fat!), and some types of meat and fish. The number of calories burned should exceed the number consumed.

Doctors' dietary recommendations:

Breakfast is the most important part of a flat belly diet. It should be dense and useful. It is breakfast that starts the metabolism.
Drinking clean, still water before each meal will help avoid overeating and clear your skin.
Break your meals into 6 parts and eat small portions. Try to replace unhealthy fats (confectionery, sausages, fast food, etc.) with healthy ones (nuts, dried fruits, dark chocolate), but do not exclude fats from the diet, they are good for the female body.
Fiber-rich foods will improve intestinal function.
Avoid sweet, highly carbonated drinks.

Warm-up

Many people forget that a condition necessary for a quality workout is a warm-up. With its help, the muscles “awaken” and warm up. The likelihood of sprains and injuries is reduced precisely thanks to a responsible approach to warming up.

Easy warm-up option:

Feet slightly wider than shoulder width, hands on waist. Turn the body to the right and left 20 times.
Feet shoulder-width apart, arms along the body. We reach for the floor with our palms, without lifting our feet, 15-20 times. We strive to reach the very tips of our toes and linger for a couple of seconds.
Legs apart, arms parallel to the floor in front of you. We pull the left leg to the right hand, and the right leg to the left alternately. 10 times on each leg.
Feet wider than shoulder width, hands clasped in front of you. We perform a deep squat, making sure that the knees do not go beyond the feet. At least 15 times.

Perform the warm-up complex slowly, watch your breathing.

How to lose weight at the waist: nutritional features

To cope with how to lose weight in the waist and stomach, you need to reconsider your eating habits. Unfortunately, on the shelves of modern stores there are many products that contain very few useful substances, but a lot of chemical additives. Indulgence in such foods causes a slowdown in metabolism and, accordingly, active deposition of fat around the waist. To lose weight, you must initially reconsider what you eat.

If you want to have a thin waist and flat stomach, then it is better to avoid the following foods:

Sweets: chocolate, sweets, cakes, pastries, ice cream, packaged juices and all kinds of sweet carbonated waters.
Flour: various buns, white bread.
Salty snacks and fast food: chips, crackers, canned food, semi-finished products.
Fatty and smoked: fatty meats, sausages, sausages, fried foods.
Alcohol, especially beer – remember the famous beer belly?

To lose weight around your waist, instead lean on healthy foods , including the following:

Squirrels . You can't gain weight from protein foods - they go towards building muscles, and besides, the body needs to work hard to absorb them. Choose lean types of meat and fish, low-fat fermented milk products: cottage cheese, kefir, fermented baked milk.
Cereals . Complex carbohydrates are the main source of energy that the body needs, including for burning fat. In addition, they give you a feeling of fullness for a long time. Eat oatmeal, brown rice, buckwheat and so on.
Fruits . The best substitute for sweets. Eat apples, peaches, oranges and so on. Grapefruits are especially useful. But with bananas, grapes and melon, it is important not to overdo it, as they are very sweet and high in calories.
Vegetables . They have very few calories, but a lot of fiber and vitamins, which contributes to the normal functioning of the body. Cucumbers, tomatoes, greens, cabbage, carrots, zucchini - all of this can be eaten with almost no restrictions and used as snacks.
Sources of healthy fats. Many people who are losing weight exclude fats from their diet, which is fundamentally wrong, since they are needed to maintain health (especially for women) and for normal metabolism. But choose healthy sources - fish, nuts, vegetable oils. Fats found in sauces, sweets, and fast food are the worst enemies of your figure.

Now you know which foods help you lose weight in your belly and waist.

We recommend using a diet to lose weight in the abdomen and sides

Also, when planning your diet, consider the following recommendations :

Eat often and in small portions. This way you can control the feeling of hunger, speed up your metabolism and reduce the volume of your stomach, which will immediately affect your waist size.
Drink enough water. She is our most important assistant in losing weight. Drink at least eight glasses of water a day, and be sure to drink one of them in the morning on an empty stomach.
Be sure to have breakfast. This is the most important meal that gives you long-lasting energy and prevents you from overeating during the day. The ideal option for breakfast is complex carbohydrates.
The last meal should be at least three hours before bedtime.

Don't starve yourself - this only slows down your metabolism, forcing your body to make reserves in the waist area.

Exercises to remove the belly and thin waist while lying down

The part of the workout that requires a lying position puts more stress on the abdominal muscles, and therefore is the most effective. Don't try to do them perfectly from the first workout. If you feel that the load is too strong, take a short break. Exercise on a sports mat, if desired, place a bolster or pillow under your lower back.

Bike

Lying on your back, hands behind your head, elbows apart.
Bend your knees and keep them a short distance above the floor throughout the entire approach.
Raise your shoulders above the floor, move your legs alternately as if riding a bicycle.
Repeat 2 sets of 10 times.

Plank

The most difficult part of the complex. How to do the plank correctly, as well as its dangers, is written here and here.

Position: lying on your stomach, rest your elbows or hands (your choice) on the floor, and also rest your toes on the floor.
Straighten your body to a straight horizontal line, tense your muscles.
Hold the position for 40 seconds.
With each workout, increase the duration of the plank by 5 seconds.

For beginners: If you have trouble standing on your toes, try resting on your knees.

Side plank for obliques

Position: lying on your side, legs extended.
Bend your lower arm at the elbow and lift yourself up on it.
Place your top hand on your belt.
Socks pulled away from you.
Hold the position for 40 seconds, then change sides and repeat.

Plank with a suspended leg

Position: as for the classic plank.
Focus on the palms of your hands, not your elbows.
Hold the position for 30 seconds, alternately raising your legs as high as possible.

Cross plank (complicated version)

In a classic plank, synchronously extend your left arm forward and your right leg back, hold in the position for 20 seconds, then your right arm and left leg, hold for 20 seconds.
Try to maintain balance.

Crunches for oblique abdominal muscles

An activity useful for burning fat and sculpting your abs.
Position: lying on your back, lower back and feet pressed firmly to the floor, legs bent at the knees, back round.
Place your hands behind your head.
We strive to pull our head to our knees and perform twisting exercises. 3 sets of 20 times. "Check mark"
Position: lying on your back, legs straight, arms along the body.
Extend your arms above your head while inhaling, keeping your body in a straight line.
As you exhale, simultaneously raise your arms and legs, touching your shins with your fingers.
Perform this part of the complex in 2 sets of 15 times.

Vacuum for belly reduction

This task is based on proper breathing. It is suitable for all women and is also the most effective for removing belly fat.

Position: lying on your back, arms relaxed.
Bend your knees without lifting your feet off the floor.
Breathe evenly for several seconds.
Take a deep breath, fill your lungs as much as possible.
Exhale sharply, draw in your stomach and hold for 13-15 seconds.
Rest a little and repeat points 4 and 5 5 more times.

Leg twists

Classic activity for beautiful abs

Position: lying on your back, lower back pressed firmly to the floor, arms extended along the body.
Without lifting your back from the floor, raise your legs as high as possible.
Hold the position for 3-4 seconds, then lower your legs to a distance of 5 cm from the floor without touching it.
Repeat 20-30 times.

Swing your legs

The position is similar: lying on the floor, lower back pressed to the floor, arms along.

Raise your legs straight with pointed toes.
Mentally draw circles on the ceiling, first clockwise, then counterclockwise.
Do 2 sets of 10 times in each direction.

"Crocodile"

Part of the complex, useful not only for the waist, but also for the buttocks, consists of walking on your hands from a classic plank position.

Position: plank, palm rest.
Place your palms wider than your shoulders.
Walk along the floor, straining your arms and abdominal muscles.

"Candle"

A position familiar from childhood is effective for weight loss.

Lying on your back, rest your palms on your lower back.
Raise straight, tense legs.
Raise your lower back, resting your elbows on the floor. Try to stretch your legs higher.
Hold the position for 5-10 seconds.
Repeat 7 times.

Exercises for slimming your waist and abdomen

It is impossible to lose weight at the waist quickly if you limit yourself only to diet, without physical activity. It is important to train regularly, gradually increasing the load. Be sure to warm up before training.

You should not exercise immediately after eating. It should take at least 1.5 hours. It is also effective to exercise immediately after waking up.

One workout should combine at least three exercises for the abdominal muscles. Repeat each of them at least 25 times in two approaches. Control your technique and your own breathing. While exercising, you should feel muscle tension. The so-called invisible gymnastics is very useful for a flat stomach and thin waist. Its essence is very simple - periodically draw in and relax the stomach. Try to do up to eight retractions in one approach. In general, train yourself to constantly walk with your stomach slightly pulled in - this way your muscles will always be toned and your waist will become visually thinner.

Let's look at how to quickly lose weight around your waist using exercises at home. Repeat each of them 15 times in several approaches.

You need to lie on your back, clasp your palms at the back of your head, and spread your elbows to the side. Do crunches: exhaling, stretch your body towards your knees, stay in this position for a few seconds, then lower your torso.
Press your back to the floor, lift your legs vertically, place your arms along your body. The essence of the exercise is to slowly lower and raise your legs. At the same time, you should not lift your back and legs off the floor.
Lie on your back, stretch your arms and back along the floor. Press your legs to your stomach, then quickly open them.
Starting position: lying on your back, legs bent at the knees. Now we do exercises for the abdominal muscles. First, we raise and lower the pelvis, keeping the muscles under maximum tension. The next exercise is to lift only the shoulder blades and the back of the head off the floor. Don't throw your head back. The next step is to alternately raise your shins and touch them to the floor. And the last exercise - exhaling, raise your legs up and reach for them with your hands. Try to stay in this position for some time.

A wonderful tool for waist correction is a hoop, also known as a hula hoop. It is recommended to use a weighted hoop with massage balls. Spin it first for ten minutes a day, gradually increasing this time to half an hour. It is important that at least a couple of hours pass between the last meal and the hula hoop session.

Exercises while standing

Standing workouts are effective for a thin waist and toned body, but do not guarantee the appearance of sculpted abs.

Important: you should not perform the exercises of the complex with sudden movements or jerks. This way the load will be placed on the back, injuries and muscle tears are likely, and progress from the exercise will not be achieved.

Home workout standing

Side bends

Position: feet shoulder-width apart, hands on the belt, elbows turned to the sides, back straight, head slightly raised.
Perform tilts to the right and left 3 sets of 20 times.
The legs and back should not bend during the approach.

Bent twist

Position: feet shoulder-width apart, hands clasped behind your head.
Raise the leg stretched in the sock, trying to touch it with the elbow of the opposite hand.
Left leg to the right elbow, right leg to the left.
Repeat the exercise 30 times.

Matches

An interesting task for all muscle groups is collecting matches from the floor. Scatter a pack of matches around you. Collect one match at a time. To increase the load, alternate between bending and squatting. When bending, the legs do not bend.

"Mill"

Position: legs wider than shoulders, straight, arms along the body.
Bend over your feet, spread your arms to the sides.
Wave your arms, trying to touch your left palm to your right foot and vice versa.
Perform the exercise for 4-5 minutes.

Hand jerks with rotation

Position: standing straight, feet shoulder-width apart, arms bent at the elbows in front of you.
Turns left and right.
During the straight position, the arms are bent at the elbow; during the turn, the arms are spread out.
Perform 2 sets of 20 times.

"Hoop"

Our grandmothers also achieved a wasp waist with the help of a hula hoop. Intensive massage of the abdominal area helps to achieve the desired result much faster. Start with half an hour a day, gradually increasing the time you perform the exercise.

Lunges

This part of the complex is suitable for girls who do not have problems with their knee joints.

Position: Standing straight, feet shoulder-width apart, hands on your waist.
With your back straight, lunge forward with one leg.
In this case, the other leg touches the floor with the knee, and the leg in the lunge makes an angle of 90 degrees with the floor.
Return to starting position.
Perform all steps using the other leg in a lunge.
To maintain balance, it is advised to hold the ball with outstretched arms in front of you.
Perform the exercise 10 times on each leg.

"Spider"

This training element got its funny name because the position in it resembles the silhouette of a spider.

Position: lying on your back, legs bent at the knees and feet together.
The knees are slightly spread to the sides until you feel a slight tension on the inside of the thigh.
Hands behind the head in a lock.
Raise your lower back, back and head, tighten your abdominal muscles.
Stay in the position for the maximum amount of time.
Lower your lower back without touching your head to the floor.
Repeat 2 approaches 8-10 times.

Physical exercise

This is the second indispensable condition for quickly losing weight on your waist. In fact, there is a huge list of all kinds of physical exercises for losing weight. But in this case we are talking about fast, almost instantaneous weight loss, and for this reason there will simply be no time to do a lot of exercises. Therefore, we select the most effective of them, which can really help you lose weight in a few days, and, consequently, reduce your waist to the desired size. What is important is that all these exercises can be done at home.

Rotation of a hula hoop (special hoop)

This is the most effective exercise for express waist loss, so you can’t do without it. As they say, forget about everything else, but remember about the hoop. Using a hula hoop is, in general, a simple matter, but there are some rules, the observance of which will help you achieve your goal:

Usually the hoop is twisted with feet shoulder-width apart. But for emergency waist loss, it is useful to rotate the hula hoop with your legs closed. In this case, the main load falls on the lower part of the body, including the waist muscles - which is what is required;
You need to work with the hoop every day - at least 30 minutes. Or better yet, several times a day;
It is better not to do this immediately after eating, but to wait 1.5-2 hours.

Press

The next useful exercise for urgent weight loss is abdominal pumping. This also needs to be done according to the rules. There are several ways to pump your abs to help you lose weight around your waist:

We lie down on the floor, place both palms under our butts (one on top of the other) and begin to raise our legs without bending our knees or lowering them completely to the floor. We make sure that the muscles on the abdomen are constantly tense;
we lie down on the floor, bend our knees, place our feet on the floor, clasp our hands with our fingers behind our head, but we don’t put our head on the floor, but hold it with clasped hands. We begin to raise and lower the upper body;
We use a Swedish ladder, parallel bars or a horizontal bar to pump the press. Simply put, we hang on one of these apparatuses, raising our outstretched legs at a right angle and smoothly lowering them.

Tilts (right-left, forward-backward)

A simple exercise that is accessible to every woman and, at the same time, very effective. Only with its help you can reduce your waist size by 5-7 centimeters in a week.

Run

Daily jogging is also very important in this case. We choose the distance ourselves, depending on our health, age and other conditions. It’s better, of course, to run in the fresh air rather than in the gym. As an option, we don’t run, but take daily bike rides.

Gymnastics

There is also special gymnastics, the essence of which is as follows. Throughout the week, you need to draw in and then relax your stomach as often as possible. They pulled in, stayed in this position as much as possible, and relaxed. After resting, we repeat the exercise. As an option, we try to walk all day with our tummy pulled in.

All these physical efforts will be enough to lose weight in your waist in a week.

However, in this situation, if you wish and have the strength, it is not prohibited to perform other exercises. They are described in more detail in this video.

Cardio workouts for a flat stomach

Cardio is an indispensable sport for burning fat and slimming your waist. Complex cardio workouts can be performed at home in combination with simple combinations of tasks, and in the gym. They not only help you quickly achieve your weight loss goal, but also improve the functioning of your cardiovascular system. Cardio training is divided into several types, so everyone will choose a complex to their taste:

Running, cross-country, fast walking.
A ride on the bicycle.
Jumping rope.
Running on the track.
Jumping exercises (burpees).
If none of the exercises for a flat stomach and waist work for you, yoga, gymnastics or swimming will help you.

Intensive workouts in the gym and at home

Intensity is the key to weight loss. Some people naively believe that lifting weights makes your sides disappear. This is wrong. Only running, brisk walking, spinning wheels on a bicycle, etc. help increase metabolism. Cardio is your guide when choosing a training program.

Here are some useful exercises when trying to get a flat stomach:

all types of abdominal crunches with your own weight: leg raises, body curls, planks and much more;
bending to the sides with a weight in your hands;
crunches on exercise machines designed for the abs;
vacuum - pulling the stomach into itself to the limit.

Remember the concept of “overtraining.” Intensity should appear in training gradually. We start fitness classes with 15 minutes a day. Depending on your success, we increase the duration of classes by 5 minutes.

Good mood

Stress is one of the main factors preventing you from getting the long-awaited flat stomach. In fitness, it is impossible to follow the set regimen without controlling your emotions. On top of everything else, there are worries from changing your eating habits and daily routine, so besides work, there will be plenty of reasons for stress.

It is necessary to take time for proper rest. A healthy eight-hour sleep replenishes much more energy, which will then be expended on the desire to acquire a flat stomach. Additionally, sleep will help you burn more calories and reduce the number of thoughts you have about food.

Watch the video with secrets: